Fitness Quest Pilates Power Gym User manual

OWNER’S MANUAL
For maximum effectiveness
and safety, please review this
Owner’s Manual, view the Video,
and for healthy eating tips refer
to the Jump Start Section.
®
We warrant this product to be free from all
defects in material and workmanship when used
according to the manufacturer’s instructions.
See Limited Warranty Card for details.
Save your sales receipt.
(You may wish to staple it into this manual.)
Dedication to Quality
10/27/09 DR

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TABLE OF CONTENTS
©2007, ©2008 and ©2009 Fitness Quest Inc. All rights reserved. Made in China.
Pilates Power ym™is a trademark of Kaswit, Inc. U.S. Patent 7,163,498.
Fitness Quest®is a registered trademark of Fitness Quest Inc.
No part of this booklet may be reproduced or utilized in any form or by any means electronic,
mechanical or otherwise without the express written consent of the copyright holder.
10/27/09 DR
mportant Safety nformation ...............................................2
Equipment Warning/Caution Labels.....................................3
Specifications & Parts ..........................................................3
ntroduction ..........................................................................4
Set-up nstructions...............................................................5
Care, Storage & Maintenance ..............................................5
Parts List ..............................................................................6
Exploded Views.................................................................7-8
Assemblies ...........................................................................9
Getting Started ...................................................................10
Glideboard Adjustments ..............................................10
Tension Cord Adjustments...........................................11
Handle and Foot Strap Attachments...........................11
Headrest Adjustments .................................................12
Foot Rest Bar Settings ................................................12
Exercise Guidelines.......................................................12-13
Warm-Up & Cool Down Stretches................................14-15
Pilates Power GymTM System .............................................16
Pilates Power GymTM Workout ......................................16-17
Pilates Power GymTM
8 Week Workout Progression Chart ............................18
Pilates Power GymTMExercises ....................................19-34
Pilates Power GymTMWorkout Tracking Sheets............35-36
Cardiovascular Conditioning.........................................36-37
Progressive Cardiovascular Training Program ...................38
Cardio Workout Tracking Sheets ..................................39-40
JUMP START DIET ......................................................41-46
Progress Charts ............................................................47-48
®
ADDITIONAL PROGRESS CHART
Calves
Thighs
Hips
AbdomenWaist
Weight
Date

-------- 47 ---------------- 2--------
IMPORTANT SAFETY INFORMATION
1) Before starting this or any other exercise program,
consult your physician. Your physician should assist you in
determining the target heart rate zone appropriate for your
age and physical condition. Certain exercise programs or
types of equipment may not be appropriate for all people. This
is especially important for people over the age of 35, pregnant
women, or those with pre-existing health problems or balance
impairments. If you are taking medication which may affect
your heart rate, a physician's advice is absolutely essential.
2) Start out slowly and progress sensibly. Even if you are an
experienced exerciser, start with the beginner workout and
become familiar with all of the exercises before moving on to
more advanced workouts or exercises. For best results,
perform all of the exercises at the tempo demonstrated in
the DVD.
3) Do not overexert yourself with this or any other exercise
program. Listen to your body and respond to any reactions
you may be having. You must learn to distinguish “good” pain,
like fatigue, from “bad” pain, which hurts. If you experience
any pain or tightness in your chest, an irregular
heartbeat, dizziness, nausea, or shortness of breath,
stop exercising at once and consult your physician
immediately.
4) Warm up before any exercise program by doing 5
to 10 minutes of gentle aerobic exercise, such as
walking, followed by stretching or follow the warm-ups
demonstrated on the Pilates Power ym™DVD.
5) Before each use, inspect the equipment and all parts,
including cables, tension cords, rollers, pulleys, handle
assemblies and foot strap assemblies to ensure that
they are in proper working condition. Never use the
equipment if it is not working properly or if there are
signs of wear such as frayed or worn cables, tension
cords, pulleys, rollers, handle or foot strap assemblies.
Failure to follow these instructions could result in serious
injury or death.
6) USE CARE when getting on and off the equipment.
7) Use this equipment ON Y for the intended use
as described in this manual. Do not modify the
equipment or use attachments not recommended
by the manufacturer.
8) Have plenty of clearance space on all sides of your
equipment. It is important to keep children, pets, furniture
and other objects out of the way when using your equipment.
You should have a minimum of 3 feet of clearance space on
all sides of your equipment.
9) Wear appropriate clothing when exercising. Workout
clothing should be comfortable and lightweight, and should
allow freedom of movement. The Pilates Workout may be
performed with bare feet, or you may wear flexible athletic
shoes if you find that more comfortable. It is not recommended
that you exercise with socks or stockings only on the feet.
Wearing socks or stockings only may cause slippage of the
feet when using the Foot Rest Bar or optional Push Up Bar.
10) THIS EQUIPMENT IS NOT FOR USE BY CHI DREN.
To prevent injuries, keep this and all fitness equipment
out of the reach of children. Follow these simple rules:
– Keep children out of rooms where you have
your exercise equipment.
– Store exercise equipment in a room that
can be locked.
– Know exactly where your children are when
you work out.
– If you have small children at home, don’t wear
headphones while you work out.
– Talk to your kids about the dangers of exercise
equipment.
11) Breathe naturally, never holding your breath during an
exercise. Avoid over training, you should be able to carry
on a conversation while exercising.
12) Cool down after an exercise session, with 5 to 10 minutes
of gentle exercise, such as walking, followed by stretching or
follow the cool down stretches demonstrated in the Pilates
Power ym™DVD.
13) Handicapped or disabled people must have medical
approval before using this equipment and should be under
close supervision when using any exercise equipment.
14) Only one person at a time should use this equipment.
15) DO NOT put hands, feet, or any foreign objects
on or near this equipment when in use by others.
Use caution not to pinch fingers or hands in moving parts
when folding, setting up, or using the equipment.
16) To prevent the Pilates Power Gym™from tipping and
causing an injury, set up and use the equipment on a
solid, level surface and follow the exercise instructions
demonstrated in the DVD and the exercise instructions
described on pages 19 through 34 of this manual.
Failure to follow these instructions could result in
serious injury or death.
WARNING
YOU AND OTHE S CAN BE SE IOUSLY INJU ED O KILLED IF
WA NINGS ON THE EQUIPMENT, IN THIS OWNE ’S MANUAL
AND VIDEO A E NOT FOLLOWED.
Go to www.fitnessquest.com
or call 1-800-497-5831 for
replacement labels, manuals or video(s).
PROGRESS CHART
Every two weeks, measure yourself and use
the chart below and on the following page to
record your progress. Before writing on them,
make as many copies as you think you’ll need.
We suggest you keep these in a notebook. You
will find it both informative and motivational to
look back at what you’ve done. This data will
help you chart future fitness goals as you
continue to improve.
Calves
Thighs
Hips
Abdomen
Waist
Weight
Date
Measuring Sites
Waist
Abdomen
Hips
Thighs ( /R)
Calves ( /R)

-------- 46 -------- -------- 3--------
EQUIPMENT WARNING/CAUTION LABELS
WARNING
Failure to read and follow the safety instructions stated in the Owner’s
Manual and Video may result in POSSIBLE SE IOUS INJU Y O DEATH.
KEEP CHILD EN AWAY. Maximum user weight 300 lbs. eplace this
label if damaged, illegible or removed. Class HC. Go to our website:
www.fitnessquest.com or call Customer Service: 1-800-497-5831 for
replacement label, manual, video or questions.
WARNING ABE 1
WARNING
Before each use, INSPECT the equipment and all parts, including
cables, tension cords, rollers, pulleys, handle assemblies and foot
strap assemblies to ensure that they are in proper working condition.
NEVE use the equipment if it is not working properly or if there are
signs of wear such as frayed or worn cables, tension cords, pulleys,
rollers, handle or foot strap assemblies. Failure to follow these
instructions could results in serious injury or death.
WARNING ABE 4 CAUTION
Keep hair, fingers, loose clothing, pets, and children away from hinges and other
moving parts to avoid serious injury. Also, be sure to have all pins locked in place
before getting on your UNIT to avoid severe injury.
CAUTION ABE 1
CAUTION
When attaching Tension Cords, hold firmly until the Cords are properly positioned. DO
NOT LET GO of the Tension Cords until they are locked in or back in the start position.
CAUTION ABE 2 (4 locations)
WARNING
CRUSH HAZARD.
Keep hands clear when
lowering Glideboard.
WARNING ABE 2 (2 locations)
SPECIFICATIONS & PARTS
IMPORTANT: See below for placement of the following Warning/Caution abels on your equipment.
INCLUDES WO KOUT DVD
WARNING
Keep hands away from
pulleys and moving
parts.
WARNING ABE 3 (2 locations)
WARNING
LABEL 1
WARNING
LABEL 3
CAUTION
LABEL 2
CAUTION
LABEL 1
WARNING
LABEL 2
2 locations on
Rear of Unit
2 locations on
Pulley Arm Assembly
On Headrest
Base
REAR
FRONT
Large Hitch Pin
0100104
Headrest Base
0 00003
Headrest
0300008A Pulley Arm Assembly
0700016
Foot Strap
Assembly
0700019
Glideboard
Assembly
0300006B
Tension Cord 2
0700013
Tension Cord 4
070001
Tension Cord 3
0700014
Tension Cord 1
0700012
Foot Rest Bar
0400036
4 locations
Height Ad ustment Assembly
0400011A
Height
Ad ustment Knob
010008
Transport Handle
0100084
Base Frame Assembly
0400002
Handle Assembly
0400024
Knob
0100121
Product Weight: Approx. 58 lbs.
Maximum User Weight: 300 lbs.
Assembled Approximate Specifications: Dimensions are based on unit set up for use.
ength: 56”
Width: 15”
1/2 cup chocolate or vanilla pudding
made with skim milk
hot chocolate made with skim milk
8 oz. water
5 ginger snaps or vanilla wafers
8 oz. water
3 small mint patties or
3 Hershey’s Miniatures®
3 cups light microwave popcorn
2 small cookies (about 50 calories each)
8 oz. water
1 oz. pretzels
1 cup skim milk
8 oz. water
2 tsp. peanut butter
6 crackers
1 cup skim milk
1/2 cup cereal
1/2 cup skim milk
8 oz. water
EVENING SNACK
(CHOOSE JUST ONE OPTION)
RU ES for eating your evening snack:
Have it in a relaxed setting where you can enjoy them as a child would.
Do nothing while having your snack, do not read, write or watch TV.
Make your snack last 20 minutes.
DO NOT go back for seconds.
JUMP START DIET
WARNING
LABEL 4
Height owered: 23-1/2”
Height Raised: 38”
0800023
(OPTIONAL)
Push Up Bar
197 8
Small Hitch Pin
0100120

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Congratulations on your purchase of the Pilates Power Gym™! You’ve just taken an important step
toward your fitness goals. Whether that means strengthening the muscles of your upper body,
lower body and core, or improving your flexibility while toning your entire body, the Pilates Power
Gym™can help you get the results you want.
Working out on comfortable, efficient equipment that allows you to start and progress at the level
that’s appropriate for you is a vital element in sticking with a program of regular exercise. With your
Pilates Power Gym™, you’ll use almost every muscle in your body in smooth natural motions. You’ll
be able to choose the Pilates Power Gym™workout that’s perfect for your fitness level and begin
your workouts right away – just what you need to improve your fitness the healthy, easy way!
Just a few minutes a day is all it takes to begin experiencing the strengthening, toning and
flexibility benefits of your Pilates Power Gym™. Additional aerobic workouts are required to round
out your program. With regular use of your Pilates Power Gym™, you may soon notice some
important changes in yourself, such as:
• More endurance and stamina
• Less body fat and excess weight (if you do not increase your calorie intake)
• mproved upper body, lower body and abdominal muscle tone
• ncreased energy for daily tasks
• Less stress and a more positive outlook
With a minimal time commitment, you’ll receive an impressive return on your investment!
We’re so sure that you will be completely satisfied with your Pilates Power Gym™that we
encourage you to write or call our Customer Service Specialists at the address or phone number
listed below, or contact us on our website. As always, you have our personal assurance that we
want your complete satisfaction. After all, your success is our success too!
Sincerely,
Jonathan Anthony, Customer Service
Pilates Power Gym™, Customer Service Department
272 Fitness Quest Plaza, Canton, OH 44750-1001
Call Toll Free: 1-800-321-9236 • Monday – Friday, 8:30am to 6:00pm, Eastern Standard Time.
Email: [email protected] • www.fitnessquest.com
Please do not call the above number for Parts. See Ordering Replacement
Parts section below.
IMPORTANT: This owner’s manual is the authoritative source of information about your
Pilates Power Gym™exerciser. Please read it carefully and follow all the instructions.
When ordering parts, please contact our Parts Department, toll free at 1-800-497-5831,
Monday through Friday, 8:30am to 6:00pm, Eastern Standard Time.
MPORTANT: You must have your serial number, date of purchase and this manual ready
when calling for parts.
Serial #: ____________________________ Date_______________
INTRODUCTION
Ordering Repl cement P rts
JUMP START DIET
DINNER CONTINUED
8 oz. water
3oz. pork chop, lean only, baked, broiled or grilled
1 small baked potato
1 tsp. butter
1cup green beans
1 large salad made with mixed greens
1 tsp. olive oil with flavored vinegar (no need to
measure vinegar) or 1 tbsp. regular dressing
8oz. water
1 piece (3 oz.) turkey baked, broiled or grilled. Brush lightly
with olive oil and favorite seasonings before cooking.
1 small baked potato with 1 tsp. butter
1 cup broccoli
8 oz. water
1 cup vegetable soup
6 crackers
2 oz. lean ham
1/2 large whole grain pita with mustard
2 sliced carrots
8 oz. water
3 oz. lean hamburger, grilled or broiled
1 tbsp. ketchup
1 hamburger bun, tomato, lettuce, pickle and
onion if desired
8 oz. water
2 slices cheese pizza from a medium pie, baked
in pizza oven not in pan
1 large mixed green salad
1 tbsp. reduced fat salad dressing
8 oz. water
1 cup angel hair pasta with 1/2 tbsp. olive oil with garlic
on pasta and topped with 1 tsp. grated cheese
3 oz. grilled chicken with Italian seasonings
1 large salad with mixed greens
1/2 tbsp. olive oil and vinegar or
1 tbsp. salad dressing
1/2 cup cooked green beans
8 oz. water
3 oz. pork chop, lean only, broiled or grilled
without added fat
1/2 cup rice with 1 tsp. butter
1/2 cup applesauce
1 large mixed green salad
1/2 tbsp. olive oil and vinegar (no need to measure vinegar)
or 1 tbsp. reduced fat dressing
8 oz. water
3 oz. white fish such as flounder, baked and brushed
with olive oil and favorite seasonings
1 small baked potato
1 tbsp. sour cream and chives
1 cup broccoli or cauliflower
8 oz. water
3oz. chicken breast, no skin, baked, broiled or grilled
3 to 4 new boiled potatoes tossed with 1 tbsp. butter
and sprinkled with garlic and parsley
1cup beets or other vegetable
1 large salad made with mixed greens
1 tbsp. olive oil with flavored vinegar
(no need to measure vinegar)
8oz. water
1 cup angel hair pasta
3 oz. boiled shrimp, tossed
1/2 tbsp. olive oil and garlic
1 tsp. grated cheese
1 mixed green salad
1/2 tbsp. salad dressing
8 oz. water
3 oz. lean pork chop, baked with
reduced fat cream of mushroom soup
1/2 cup noodles with 2 tbsp. gravy from pork chop
1 cup green beans
1 large salad made with mixed greens
2 tsp. olive oil with flavored vinegar
(no need to measure vinegar)
8 oz. water
4 oz. fish, baked, broiled or grilled, brushed lightly with
olive oil and favorite seasonings
1/2 cup corn
1 tsp. butter
1 cup broccoli
1 small dinner roll

-------- 5---------------- 44 --------
UNCH
Choose a Lean Cuisine®meal of your choice! (If you have difficulty
finding Lean Cuisine®meals at your local grocer, another option
is meals from Healthy Choice®or Weight Watchers®.)
Y
O
G
U
R
T
AFTERNOON SNACK
(CHOOSE JUST ONE OPTION)
8 oz. water
1 cup strawberries
8 oz. water
1 oz. low fat cheese
6 saltine crackers
8 oz. water
1 banana
8 oz. water
1 cup low fat, flavored yogurt with
1 tbsp. low fat granola cereal on top
8 oz. water
1 tsp. peanut butter
6 saltine crackers
1 apple
8 oz. water
1 cup low fat chocolate milk
8 oz. water
1 cup vegetable soup
6 crackers
8 oz. water
3 cups light popcorn
8 oz. water
15 grapes
8 oz. water
1 cereal bar (about 140 calories)
DINNER
(CHOOSE JUST ONE OPTION)
8 oz. water
3 oz. sirloin steak, lean only, broiled or grilled
without added fat
1/2 cup rice with 1 tsp. butter
1/2 cup cooked carrots
1 large mixed green salad with
1 tbsp. reduced fat dressing
8 oz. water
3 oz. baked ham
1 cup noodles
1 tsp. butter
1/2 cup applesauce
1 cup mixed vegetables
8 oz. water
3 oz. steak, (lean only) broiled or baked
1 cup noodles with 1 tsp. butter
1/2 cup applesauce
1 cup mixed vegetables
8 oz. water
salad with romaine lettuce
1/4 cup mandarin oranges
1/4 cup sliced strawberries
2 tbsp. chopped walnuts
1 tbsp. raspberry vinaigrette dressing
3 oz. white meat chicken
1 oz. crumbled feta cheese
8 oz. water
1 cup cooked pasta
1/2 cup spaghetti sauce
1 tsp. grated cheese
3 oz. lean ground beef in sauce
8 oz. water
1 cup angel hair pasta
1 clove garlic topped with green and red peppers
sautéed with 1 tbsp. olive oil
3 oz. grilled shrimp
1 tsp. grated cheese
JUMP START DIET
SET-UP IS NOW COMPLETE.
IMPO TANT: Please read this owner’s manual before beginning your workout for
important instructions on how to use your Pilates Power GymTM exerciser.
SET-UP INSTRUCTIONS
Occasionally our products contain components that are pre-lubricated at the
factory. We recommend that you protect flooring, or anything else the
parts may contact, with newspaper or cloth.
Fig. 1a
Fig. 1b
1a. Remove the Knobs from Poly Bag. Lift the Foot Rest Bar
Assembly to the upright position, as shown in Fig 1a. Then
secure it with the Knobs. Make sure they are fully inserted
and tightened. See page 12 for Foot Rest Bar Settings.
1b. Remove the Pins from the Pulley Arm Assemblies. Lift
the Pulley Arm Assembly to an upright position as
shown in Fig 1b. Replace the Large Hitch Pins. Make
sure Large Hitch Pins are fully inserted and stay in place.
FRONT
Knob
Foot Rest Bar
Assembly
Pulley Arm
Assemblies
Large
Hitch
Pin
Small
Hitch Pin
Foot
Rest Bar
Assembly
Small
Hitch Pin
Knob
REAR
Large
Hitch
Pin
Optional
Attaching Optional Push Up Bar Assembly. Place the Push
Up Bar Assembly onto the Foot Rest Bar Assembly and secure
with the Small Hitch Pins that are attached to the Push Up Bar
Assembly. Make sure they are fully inserted and stay in place.
Push Up
Bar Assembly
CARE, STORAGE & MAINTENANCE
•Keep your u it clea . Wipe sweat, dust or other
residue off the Frame, Glideboard, Foot Rest and
Handles with a soft, clean cloth after each use.
Your Pilates Power Gym™exerciser has been carefully
designed to require minimum maintenance. To ensure
this, we recommend that you do the following:
Transport Handle Rollers
MOVING & STORAGE OF YOUR UNIT
CARING FOR YOUR UNIT
MAINTENANCE
Your Pilates Power Gym™can now be rolled away
for storage by lifting. It is recommended that you store
your Pilates Power ym™ exerciser in a horizontal
position only. DO NOT store your equipment vertically. To
move, use slow controlled movements. Lift the rear of the
Base Frame Assembly by grasping the Transport Handle
and lifting until Rollers engage with the floor and roll to
desired location.
NOTE: All location references, such as front, rear, left or right, made in
these instructions are from the user standing behind the Headrest and
facing the Foot Rest Bar Assembly.
• Before each use, inspect the equipment and all
parts, including cables, tension cords, rollers,
pulleys, handle assemblies and foot strap assemblies
to ensure that they are in proper working condition.
Never use the equipment if it is not working
properly or if there are signs of wear such as
frayed or worn cables, tension cords, pulleys,
rollers, handle or foot strap assemblies. Call our
Parts Department to order replacement parts. Refer
to page 4, Ordering Replacement Parts.
Store your unit after use. It’s a good idea to store your
equipment in a space away from children and high traffic
areas. The Pilates Power ym™is light and easy to
store. To store your Pilates Power ym™ exerciser,
simply return it to the same state as you first received
it. First, lower the lideboard to its flat position. Remove
optional Push Up Bar Assembly (if attached) by removing
the Small Hitch Pins from both sides of the Push Up Bar
Assembly. Remove the Large Hitch Pins from Pulley Arm
Assembly and lower (Fig. 1b). Replace Large Hitch Pins.
Remove Knobs from Foot Rest Bar Assembly and lower
it toward the lideboard. Replace Knobs.

-------- 43 ---------------- 6--------
PARTS LIST
9 0100113 Small Pulley Bracket 2
10 0700018 Headrest Bracket 1
13 0100081 Pad 7
14 0100121 Knob 2
1 0100093 Large Pulley w/Bearing
& Small Pulley Spacer
16 0100092 Medium Pulley 2
17 0100090 Wheel w/Bearing & Large Spacer 6
18 010009 Small Pulley w/Bearing
& Large Pulley Spacer 4
19 0100089 Plug 2
20 0100109 Bottom Ball Cover 2
21 0100108 Top Ball Cover 2
22L 0100114 Left Small Pulley Bracket Cover 2
22R 010011 Right Small Pulley Bracket Cover 2
23 0 00003 Headrest Base 1
24 040002 Glideboard Plate 1
27 0700011 Outer Roller Cover 2
28 0700010 Inner Roller Cover 2
29 010008 Height Adjustment Knob 1
30 0100082 Roller 2
31 0100004 M8 Nylon Nut 24
32 0100001 M8 Washer 22
33 0100083 M8 x 30mm Allen Bolt 2
34 010004 M8 x 4 mm Allen Bolt 9
3 0100091 M8 x 6 mm Allen Bolt 1
36 0100031 M8 x 40mm Allen Bolt 4
37 0100099 M8 x 0mm Allen Bolt 2
38 0100049 M8 x 20mm Allen Bolt 2
4 0100116 M x 10mm Phillips Bolt 8
46 0100117 M Nylon Nut 8
47 0100103 Small Locking Clip 4
49 0100102 M6 x 4 mm Allen Bolt 1
0 0100007 M6 Washer 3
1 0100008 M6 Nylon Nut 1
2 0100047 M8 x 1 mm Allen Bolt 8
010006 Clip 4
6 0100044 M8 x 3 mm Allen Bolt 4
8 0100120 Small Hitch Pin w/Lanyard
(M6 x 0mm) 2
9 0100104 Large Hitch Pin w/Lanyard
(M8 x mm) 2
61 0600004 Short Cable (3. x 49) 1
62 060000 Medium Cable (3. x 89 ) 1
ITEM PART# DESCRIPTION QTY. ITEM PART# DESCRIPTION QTY.
JUMP START DIET
MORNING SNACK
(CHOOSE JUST ONE OPTION)
8 oz. water
1 cup fat free yogurt
8 oz. water
1 cup sugar free hot chocolate
made with skim milk
8 oz. water
1 pear
8 oz. water
1 orange
8 oz. water
1 apple
8 oz. water
1 cereal bar (about 140 calories)
8 oz. water
1 kiwi
8 oz. water
1/2 cup oatmeal, cooked
1 cup skim milk
1/2 banana
8 oz. water
2 pancakes (4 inches across)
1 tbsp. maple syrup
1/2 cup orange juice
8 oz. water
1 slice french toast
1/2 cup fresh blueberries
1 cup skim milk
8 oz. water
1/2 english muffin
1 egg poached
1/2 cup fruit juice
8 oz. water
1 slice whole grain bread
1 egg scrambled
1 cup cubed melon
8 oz. water
1 cup fat free yogurt
1/3 cup low fat granola cereal
1 cup sliced strawberries
8 oz. water
3/4 cup cereal
1 cup skim milk
1/2 cup sliced strawberries
8 oz. water
3/4 cup cereal and 2 tbsp.
crushed walnuts
1/2 cup skim milk
4 oz. orange juice
8 oz. water
1 slice whole grain bread
1 egg scrambled or poached
4 oz. orange juice
8 oz. water
1 slice cinnamon bread
1 tsp. butter
4 oz. orange juice
BREAKFAST CHOICES
(CHOOSE JUST ONE OPTION)
64 0600007 Foot Strap Cable 2
60100098 Frame Guide 2
66 0100097 M4 x 16mm Phillips Screw 2
67 0100096 M4 x 9mm Phillips Bolt w/Loctite 10
68L 0 00001 Left Shroud 1
68R 0 00002 Right Shroud 1
69 0100088 M6 x 8mm Set Screw 2
71 0100100 M4 x 1 mm Phillips Bolt 2
72 0100101 ST4.2 x 10mm Phillips Screw 10
73 0100084 Transport Handle 1
74 0400024 Handle Assembly 2
7 0300008A Headrest 1
76 0300007A Glideboard 1
77 0700017 Foot Strap 2
78 0700012 Tension Cord 1 (grey) 1
79 0700014 Tension Cord 3 (black) 1
80 070001 Tension Cord 4 (black) 1
81 0700013 Tension Cord 2 (grey) 1
82 010010 Stopper 6
84 0100107 ST2.9 x 20mm Phillips Screw 4
86 0100118 ST4.2 x 10mm Phillips Screw 8
88 0100112 Wheel w/Bearing & Large
Spacer (white) 2
93 0400036 Foot Rest Bar w/Grip & End Caps 1
9 0100119 End Cap 2
96 197 8 Push Up Bar w/Grips & Hitch Pins 1
98 0100094A Pulley Guide 2
100 0100111A Pulley Guide 1
6A 0700016 Pulley Arm Assembly 2
90A 0400011 Height Adjustment Assembly 1
0300006B Glideboard Assembly 1
0400002 Base Frame Assembly 1
0600006A Cable Kit 1
0800008B Owner’s Manual 1
0800009 Exercise/Nutrition Guide 1
0800023 DVD 1
080002 B Literature Pack 1

-------- 7---------------- 42 --------
6A
6A
98
98
continued on
next page
EXPLODED VIEWJUMP START DIET
The Jump Start Diet
This 2-week menu plan is based on 1200 to 1300 calories. We have
consciously used real food and have even put in some foods often thought
of as "off limits" when trying to lose weight. The plan is nutritionally sound
and offers a variety of foods from all food categories. You may substitute
one food within a food group for another, such as a pear for an apple or
3 oz. of chicken for 3 oz. lean beef. The most important thing to remember
is to pay attention to portion sizes. When it says 1 cup, you need to
measure out 1 cup, etc.
The plan is extremely simple to follow. Simply pick one selection for each
meal as your day goes along. Note that your lunch will consist of a Lean
Cuisine®meal. This is done so that you have a realistic option to eat at work
or on the go. (If you don't find Lean Cuisine®meals at your local
grocer, other options are Healthy Choice®and Weight Watchers®lunches.)
We have also built in a special treat at the end of most days. This is
because people have the biggest success when they are allowed to have
some of their favorite foods. They do not feel deprived and are not tempted
to binge. Success comes because they are able to stick with the plan, lose
weight and meet their goals without feeling like they were "on a diet". The
important thing to remember is to use only the portion size given, do not
go back for more or guess on your portion size.
If you do not wish to eat the snack after your evening meal, or feel that you
cannot limit your portion size, it can be omitted.
Foods and condiments that can be used without adding significant calories
include:
• Non-caloric beverages, this includes diet carbonated drinks
• Fat free condiments such as mustard, ketchup and vinegar
• Seasonings such as onion, garlic and herbs
• Artificial sweeteners
• Coffee, tea and herbal teas
Introduction
This program is designed to "jump start" you on your way to better health
and fitness. In just 2 weeks, just 14 short days, you will begin to form habits
to help you reach your fitness goals faster and easier than ever before.

-------- 41 ---------------- 8--------
90A
55
55
10 0
EXPLODED VIEW
Using Healthy Eating Choices
JUMP
START
DIET
Table of Contents
Introduction...........................42
TheJumpStartDiet....................42
BreakfastChoices......................43
MorningSnack........................43
Lunch ...............................44
AfternoonSnack.......................44
Dinner ............................44-45
EveningSnack........................46
optional

-------- 9---------------- 40 --------
ACTIVITY DATE HOW ONG
(minutes) HEART RATE HOW HARD
(RPE)*
*RPE = rating of perceived exertion; this means you match up a numerical rating (RPE) of 1-10, with how you feel
(RPE descriptive rating in chart above). A rating of 2 -3 is equal to a warm-up or recovery level of effort; 4-5
equates to moderate to somewhat challenging; 6 -10 represents effort that is somewhat hard, to very hard.
ACTIVITY DATE HOW ONG
(minutes) HEART RATE HOW HARD
(RPE)*
Height Adjustment
Assembly
0400011A
lideboard Assembly
0300006B
Base Frame Assembly
0400002
Foot Rest Bar
0400036
ASSEMBLIES
Push Up Bar
19758
OPTIONA

-------- 39 ---------------- 10 --------
Glideboard Adjustme ts
The Glideboard allows you to vary the intensity of your workout by using
several different height adjustments to move the Glideboard from a flat
position to more challenging inclines. There are a total of 11 different
Glideboard positions that will allow you to customize the resistance on
your Pilates Power Gym™exerciser to your exact fitness level. The
flat position is perfect for much of the Pilates Workout, as well as for
beginners getting in shape with the Strength Workout. The 2 low
incline positions and 8 high incline positions allow you to progress
the resistance as you get more fit.
The flat position of the Glideboard will be referred to as Position A. To
raise the Glideboard from the flat Position A to either of the two low
incline positions, place one hand under the rear of the Glideboard,
under the Headrest Base, and slowly lift. (See F G. A.) The Height
Adjustment Assembly will slide into the Position B notch on the
bottom of the Frame, or when lifted higher, into the Position C notch
on the bottom of the Frame. (See F G. B.) Make sure that the Height
Adjustment Assembly is securely settled in the notches on both sides
of the Frame before beginning to exercise.
To raise the Glideboard to any of the high incline positions for more
advanced exercises, make sure that the Height Adjustment Assembly is
securely settled into Position C. To, release the Height Adjustment Knob
on the Height Adjustment Assembly, unscrew the Height Adjustment
Knob and pull outward. With one hand holding the Height Adjustment
Knob in the released position, lift the Glideboard with the other hand,
letting the Height Adjustment Assembly slide upward. Release the
Height Adjustment Knob into the seco d hole in the Base Frame
Assembly for ncline Position 1, or into the third, fourth or fifth holes for
ncline Positions 2, 3 and 4. (See F G. C.) Place the Height Adjustment
Knob into the desired hole. Make sure that the Height Adjustment Knob
pops securely into the hole, then tighten the Height Adjustment Knob.
*With each of the Height Adjustment Knob settings, you have
the option to make a micro-adjustment by moving the Height
Adjustment Assembly from Position C to Position B on the
bottom of the Frame. Moving the Height Adjustment Assembly
to Position B will decrease the resistance slightly.
Always make sure that the Height Adjustme t K ob is locked i
place a d the Height Adjustme t Assembly is securely settled i
the otches o both sides of the Base Frame Assembly before
begi i g to exercise.
Each time you raise or lower the Height Adjustme t Bar, be
sure you hold it to keep it from droppi g to the floor.
To lower the Glideboard from the high incline settings, hold the rear of
the Glideboard firmly with one hand and unscrew the Height Adjustment
Knob on the Height Adjustment Assembly with the other hand. Lift the
Glideboard slightly while pulling the Height Adjustment Knob outward. When
the Height Adjustment Knob releases from the hole, slowly lower the Glideboard until the Height Adjustment
Knob is lined up with the Resting Position Hole in the Height Adjustment Assembly (See Fig. C). Place the
Height Adjustment Knob into that hole, make sure it pops securely into place, and tighten the Height
Adjustment Knob. To lower the Glideboard to its (Flat) Position A, place one hand on the rear of the
Glideboard and the other hand on the Height Adjustment Assembly. Lift the Glideboard slightly to release the
Height Adjustment Assembly from the notches in the Base Frame Assembly, and raise the Height Adjustment
Assembly upward until the Height Adjustment Assembly slides forward easily. Release the hand from the
Height Adjustment Assembly and slowly lower the Glideboard to the Flat Position.
GETTING STARTED
Position
C
Height
Adjustment
Knob
Height
Adjustment
Assembly
Position C
Position A
Position B
1
Resting
Position
2
3
4
Height
Adjustment
Assembly
Shown in Position C. For less resistance, move Height
Adjustment Assembly to Position B.
Position
BPosition
A (Flat)
Fig. B
Fig. A
Fig. C
Rea of Glideboa d
*
CARDIO WORKOUT TRACKING SHEETS
ACTIVITY DATE HOW ONG
(minutes) HEART RATE HOW HARD
(RPE)*
Use these charts to keep track of your progress over time. Before writing on them, make as many copies as you
think you’ll need. We suggest you keep these in a notebook. You will find it both informative and motivational to
look back at what you’ve done. This data will help you chart future fitness goals as you continue to improve.
*RPE = rating of perceived exertion; this means you match up a numerical rating (RPE) of 1-10, with how you feel
(RPE descriptive rating in chart above). A rating of 2 -3 is equal to a warm-up or recovery level of effort; 4-5
equates to moderate to somewhat challenging; 6 -10 represents effort that is somewhat hard, to very hard.
ACTIVITY DATE HOW ONG
(minutes) HEART RATE HOW HARD
(RPE)*

-------- 11 ---------------- 38 --------
NOTE: Do not change the Glideboard adjustment while seated or lying on the Glideboard of the Pilates
Power Gym™exerciser. All adjustments must be made while standing or kneeling on the floor. Always
make sure that the Height Adjustment Knob is locked in lace and tightened, and the Height Adjustment
Assembly is securely settled in the notches on both sides of the Base Frame Assembly before beginning
or continuing to exercise.
Te sio Cord Adjustme ts
The Tension Cords allow you to vary the intensity of your workout by inserting or
removing any combination of the four Tension Cords. There are 16 possible
Tension Cord tension combinations that can be used to customize the resistance
to your individual fitness level. When used with the 11 Glideboard settings, you
have over 175 possible resistance settings. This will allow you to start at and
progress to your optimal fitness level with the Pilates Power Gym™exerciser!
The Tension Cords are numbered to progressively increase resistance. Tension
Cords #1 and #2 are lower resistance cords, and are situated in the two outside
positions. Tension Cords #3 and #4 are heavier resistance cords, and are situated
in the two middle positions. (See F G. D). With each exercise, Tension Cord
settings will be suggested for both beginner and more advanced exercises.
To adjust the Tension Cords, firmly grasp the Handle at the end of one Tension
Cord. Pull the Tension Cord away from the Glideboard and lift it slightly so
that the Handle clears the Base Frame Assembly. Lower the Handle into the
corresponding notch on the Base Frame Assembly. Make sure that the Handle
is secure in the notch before releasing your hand from the Handle. (See F G. E).
To release a Tension Cord from its notch, firmly grasp the Handle and pull the
Tension Cord away from the Base Frame Assembly until the Handle is clear of
the notch. Lift the Tension Cord slightly until it clears the Base Frame Assembly
and slowly bring the Handle toward the Glideboard. Place the end of the Handle
back into the hole in the Glideboard. Make sure that the end of the Handle is
secure in the hole before releasing your hand from the Handle.
Ha dle a d Foot Strap Assembly Attachme ts
Either the Handles or the Foot Strap Assemblies can
be attached to the Cables in the Pulley Arm Assembly
on either side of the Headrest, depending on the
exercise.
Attach the Handles by clipping one to the end of each Cable, through the Clip at
the end of the Position Ball. Make sure that the Clip at the end of each Cable is
closed before using the Handles (See F G. F). To release the Handles, open the
Clip by pressing one side and slide the Handle off of the Clip.
Attach the Foot Strap Assembly by clipping the Ring on the end of each Foot
Strap Assembly to the Clip at the end of each Cable. Make sure that the Clip at
the end of each Cable is closed before attaching the Foot Strap Assemblies to
the feet (See F G. G).
Attach one Foot Strap Assembly to each foot by wrapping the Foot Strap around
the middle of the foot, near the arch, and securing the hook and loop strap firmly
(See F G. H). Check to make sure that the Foot Strap Assemblies are secure
before beginning to exercise.
CAUTION
When attaching Tension Cords, hold firmly until the Cords are properly
positioned. DO NOT LET GO of the Tension Cords until they are locked
in or back in the start position.
CAUTION ABE 2
Fig. D
Fig. E
Fig. G
Fig. H
Clip
Fig. F
Clip
WEEK HOW OFTEN
(times per week) HOW HARD
(% heart rate)
HOW ONG
(minutes) HOW HARD
(RPE)* RPE DESCRIPTIVE RATING
1
2
3
4
5
6
2 - 3
2 - 3
2 - 3
2 - 3
3
3 - 4
2 - 4
2 - 4
2 - 4
2 - 4
2 - 4
2 - 4
Somewhat easy to somewhat hard
Somewhat easy to somewhat hard
Somewhat easy to somewhat hard
Somewhat easy to somewhat hard
Somewhat easy to somewhat hard
Somewhat easy to somewhat hard
5 - 15
5 - 15
10 - 17
10 - 17
15 - 20
15 - 20
40 - 50
40 - 50
40 - 50
50 - 60
50 - 60
50 - 60
PROGRESSIVE CARDIOVASCULAR TRAINING PROGRAM
The training program that follows is a progressive training program for cardiovascular conditioning.
It can be used for any aerobic activity you choose. But remember, these are only guidelines.
People with medical conditions should discuss this training program with their physician.
MOVING
BEYOND
BASE- EVE
FITNESS
CONDITIONING
BASE
MAINTENANCE
*RPE = rating of perceived exertion; this means you match up a numerical rating (RPE) of 1-10, with how you feel
(RPE descriptive rating in chart above). A rating of 2 -3 is equal to a warm-up or recovery level of effort; 4-5
equates to moderate to somewhat challenging; 6 -10 represents effort that is somewhat hard, to very hard.
Smart Progression
In regard to progressing to a higher intensity level,
longer duration, or more frequent sessions, it makes
good sense to change only one of these elements at
a time.You run a higher risk of overuse injury if you
simultaneously increase more than one of these
elements. A conservative yet effective guideline is to
increase intensity or duration by no more than about
5 percent. You should adapt to this increase over a
period of a week or two, and then consider changing
one of the other variables (frequency, duration or
intensity) or further progressing the one you’ve
adapted to.
Top Aerobic Exercise
No one cardiovascular activity is better than another!
Manipulating how hard (intensity), how often (duration),
and how long (frequency) you participate in a particular
aerobic activity determines its effectiveness or lack
thereof. And of course, you have to like what you’re
doing. Choose the type of aerobic activity that is right for
you by identifying one or more types of cardio exercise
that you can see yourself sticking to, and enjoying,
for the rest of your life. Often, the best aerobic exercise
will be not one, but several activities that are fun and feel
good to your body. Excellent cardiovascular activities
include, but are not limited to, walking, swimming, water
fitness, jogging, running, cross-country skiing, in-line
skating, lateral movement training (slide), cycling,
mountain biking, and step training.
WEEK HOW OFTEN
(times per week) HOW HARD
(% heart rate)
HOW ONG
(minutes) HOW HARD
(RPE)* RPE DESCRIPTIVE RATING
7 - 9
10 - 13
14 - 16
17 - 19
20 - 23
24 - 27
3 - 4
3 - 4
3 - 4
3 - 5
3 - 5
3 - 6
3 - 4
4 - 5
4 - 5
4 - 5
4 - 5
4 - 5
Moderate to somewhat hard
Somewhat hard to hard
Somewhat hard to hard
Somewhat hard to hard
Somewhat hard to hard
Somewhat hard to hard
20 - 25
21 - 25
26 - 30
26 - 30
31 - 35
31 - 35
60 - 65
65 - 70
65 - 70
70 - 75
70 - 75
70 - 75
WEEK HOW OFTEN
(times per week) HOW HARD
(% heart rate)
HOW ONG
(minutes) HOW HARD
(RPE)* RPE DESCRIPTIVE RATING
After 4-6
months 3 - 6 3 - 6 Easy - Moderate to somewhat hard
30 - 60 40 - 85

-------- 37 ---------------- 12 --------
EXERCISE GUIDELINES
WARNING:
If you are over 35 and have been inactive for
several years, you should consult your physician,
who may or may not recommend a graded
exercise test. Your physician can also assist you
in determining the Target Heart Rate Zone
appropriate for your age and physical condition.
You should also consult your physician if you
have the following:
• High blood pressure
• High cholesterol
• Asthma
• Heart trouble
• Family history of early stroke or
heart attack deaths
• Frequent dizzy spells
• Extreme breathlessness after mild exertion
• Arthritis or other bone problems
• Severe muscular, ligament or
tendon problems
• Other known or suspected disease
• If you experience any pain or tightness
in your chest, an irregular heartbeat or
shortness of breath, stop exercising
immediately. Consult your physician
before continuing.
• Pregnant
• Balance impairment
• Taking medications that affect heart rate
IMPORTANT – Please review this section before you begin exercising.
Workout Phases
Every workout should consist of the following
three phases:
Warm-Up
To prevent injury and maximize performance, we
recommend that each workout period should start with
a warm-up.Your warm-up should gently prepare your
muscles for the coming exertion. Start by doing 5 to
10 minutes of gentle exercise, such as walking, that
gradually increases your heart rate and loosens up
your muscles.Your warm-up exercise should be aerobic
in nature and only require an easy, unforced range of
motion. This may be followed by 5 to 10 minutes of
stretching. Refer to the stretches found on pages 14
and 15 of this manual. Never push yourself beyond a
point of gentle tension on the muscles being stretched.
Keep your movements gentle, rhythmic and controlled.
Muscle Toning or Cardio Workout
Your warm-up should be followed by the Pilates Power
ym™workout or a cardio workout, depending on your
workout plan for that day. Regardless of which type of
workout you are doing, build up as your current fitness
level allows and progress at a rate that is comfortable
to you.
For the first week or so, you may feel some muscle
soreness. This is quite normal and should disappear
in a matter of days. If you experience major discomfort,
you may be on a regimen that is too advanced for you
or you may have increased your program too rapidly.
Headrest Adjustme t
There are two positions for the Headrest, flat and raised. The Headrest is in the
flat position when unit is first received. To move Headrest to raised position stand
at the rear of the unit, lift the Headrest and push Headrest away from you letting
the bracket slide into place. To move the Headrest from a raised position, lift
Headrest, pull it towards you then set down the Headrest so it lies flat.
Foot Rest Bar Setti gs – The Foot Rest Bar has 2 position settings.
Sta dard Upright Positio
This is a recommended
position for users up to
approximately 5’8” tall.
Position the Foot Rest Bar
Assembly upright and fully
insert Knob and tighten.
Tilted Positio
This position is recommended
for users approximately 5’8”
or taller. Position the Foot Rest
Bar Assembly away from the
Glideboard and fully insert and
tighten the Knob.
Head est
( aised position)
Benefits of Aerobic Training
Health benefits of aerobic exercise include the following:
1. A stronger and healthier heart.
2. Increased HDL. This “good” cholesterol helps keep
your arteries unplugged and healthy.
3. Decreased total cholesterol. This is the debris in
your blood that can clog your arteries.
4. Reduced blood pressure. Even moderate exercise
can help.
5. Reduced risk for heart attack and stroke.
6. Decreased body fat and an ability to help you
reach your desirable weight. You’ll become a better
fat-burner and burn a lot of calories every session.
7. Decreased risk for diabetes.
8. Reduced feelings of anxiety, tension, and depression.
9. Improved sleep.
10. Higher levels of energy. Efficient delivery and use
of blood and oxygen is the key to increased vigor
and performance.
Warming Up And Cooling Down
Warming up and cooling down are essential to a
balanced and safe exercise program. A proper
warm-up and cool-down can:
• Make your workouts safe and easier to do,
• Limit the risk of unnecessary stress on your heart,
• et you ready for your activity,
• Improve your stamina and endurance (you won’t
tire as quickly),
• Decrease your risk for injury,
• Increase enjoyment of your workouts, and
• Help you stick with your health and fitness program.
Warm-Up
To prevent injury and maximize performance, we
recommend that each workout period should start with
a warm-up.Your warm-up should gently prepare your
muscles for the coming exertion. Start by doing 5 to 10
minutes of gentle exercise that gradually increases your
heart rate and loosens up your muscles. Your warm-up
exercise should be aerobic in nature and only require an
easy, unforced range of motion. This should be followed
by 5 to 10 minutes of stretching. Refer to the stretches
found on pages 14 and 15 of this manual. Never push
yourself beyond a point of gentle tension or strain.
Keep your movements gentle, rhythmic and controlled.
Cool Down and Stretching
Your workout should be followed by a cool down. The
cool down should consist of 5 to 10 minutes of slow
walking followed by stretching. Refer to the stretches
found on pages 14 and 15 of this manual. Never push
yourself beyond a point of gentle tension or strain.
Keep your movements gentle, rhythmic and controlled.
How Often, How ong, and How Hard
The choices you make about the frequency (how often),
duration (how long), and intensity (how hard) at which
you will train, will directly influence your training results.
How often. If you want to see serious improvements in
your fitness, lose weight and develop a good training
base, you need to do cardio workouts three to six
times per week.
If you are just starting a program or out of shape, don’t
let these recommendations discourage or mislead you.
Realize that doing cardio training two to three times per
week will still result in significant fitness improvement
and health benefits. Your long-term goal is to build up
to exercising your heart on most days of the week.
How long. How long you work out depends on your
current level of fitness. Again, if you’re just starting a
program or out of shape, don’t follow strict textbook
recommendations. Instead, start with 5 to 10 minutes
once or twice per day. You will see significant fitness
improvement. Your long-term goal is to build to a
duration of 30 to 60 minutes of cardiovascular
activity on most days of the week.
How hard. Aerobic intensity guidelines for healthy adults
are generally set at 60 to 85 percent of heart rate. But,
if you’re out of shape, remember that moderate to low
level and consistent cardiovascular training – well below
the standard recommendations set forth – can result in
substantial and beneficial effects to your health and
can greatly improve cardiovascular endurance.
You can use the following calculation to determine what
percentage of your heart rate you are working at:
% heart rate = (220 - age) x %.
Using this calculation, a 70% heart rate for a 40 year old
would be (220 - 40) x 70% or 126. Thus, this individual
would need to reach 126 beats per minute to equal a
70% heart rate.
The above are guidelines, people with any medical
limitations should discuss this formula with their
physician.
Inse t Knob
he e fo
Standa d
Up ight
Position
Inse t
Knob
he e fo
Tilted
Position

-------- 13 ---------------- 36 --------
For the first week or so, you may feel some muscle
soreness. This is quite normal and should disappear
in a matter of days. If you experience major discomfort,
you may be on a regimen that is too advanced for you
or you may have increased your program too rapidly.
Cool Down and Stretching
Every workout should be followed by a cool down. The
cool down should consist of 5 to 10 minutes of easy
exercise, followed by stretching. Refer to the stretches
found on pages 14 and 15 of this manual. Never push
yourself beyond a point of gentle tension on the muscle
being stretched. Keep your movements relaxed,
rhythmic and controlled.
When to Exercise
The hour just before the evening meal is a popular time
for exercise. The late afternoon workout provides a
welcome change of pace at the end of the work day
and helps dissolve the day's worries and tensions.
Another popular time to work out is early morning,
before the work day begins. Advocates of the early start
say it makes them more alert and energetic on the job.
Among the factors you should consider in developing
your workout schedule are personal preference, job and
family responsibilities, availability of exercise facilities
and weather. It's important to schedule your workouts
for a time when there is little chance that you will have
to cancel or interrupt them because of other demands
on your time.
You should not exercise strenuously during extremely
hot, humid weather or within two hours after eating.
Heat and/or digestion both make heavy demands on
the circulatory system, and in combination with
exercise can be an over-taxing double load.
Measuring Your Heart Rate
When checking Heart Rate during a workout, take your
pulse within five seconds after interrupting exercise
because it starts to go down once you stop moving.
Count pulse for 10 seconds and multiply by six to get
the per-minute rate.
Target Heart Rate
Aerobic intensity guidelines for healthy adults are
generally set at 60 to 85 percent of heart rate. But, if
you’re out of shape, remember that moderate to low
level and consistent cardiovascular training – well
below the standard recommendations set forth – can
result in substantial and beneficial effects to your health
and can greatly improve cardiovascular endurance.
You can use the following calculation to determine what
percentage of your heart rate you are working at:
% heart rate = (220 - age) x %.
Using this calculation, a 70% heart rate for a 40 year old
would be (220 - 40) x 70% or 126. Thus, this individual
would need to reach 126 beats per minute to equal a
70% heart rate.
The above are guidelines, people with any medical
limitations should discuss this formula with their
physician.
Clothing
All exercise clothing should be loose-fitting to permit
freedom of movement, and should make the wearer feel
comfortable and self-assured.
Never wear rubberized or plastic clothing, garments like
this can interfere with the evaporation of perspiration and
can cause body temperature to rise to dangerous levels.
The Pilates Workout may be performed with bare feet, or
you may wear flexible athletic shoes if you find that more
comfortable. It is not recommended that you exercise
with socks or stockings only on the feet, wearing socks
or stockings only may cause slippage of the feet when
using the Foot Rest Bar Assembly or the optional Push
Up Bar Assembly.
Tips to Keep You Going
1. Adopt a specific plan and write it down.
2. Keep setting realistic goals as you go
along, and remind yourself of them often.
3. Keep a log to record your progress and
make sure to keep it up-to-date. See charts
in this booklet.
4. Include weight and/or percent body fat
measures in your log. Extra pounds can
easily creep back.
5. Enlist the support and company of your
family and friends.
6. Update others on your successes.
7. Avoid injuries by pacing yourself and
including a warm-up and cool down
period as part of every workout.
8. Reward yourself periodically for a job
well done!
Date Repetitions Sets Date Repetitions Sets
Biceps Curls
Press D wn
Seated
High R w
Leg Circles
Fr g
Leg Press
Bridge
Serving Bread
Hug A Tree
Triceps Press
St mach
Massage/
C rdinati n
Mermaid
Lay ut
CARDIOVASCULAR CONDITIONING
Exercise that challenges the heart is a simple part of
an exercise program – almost anyone can walk, run,
treadmill, climb steps, or bike. But, creating a progressive,
time efficient and results oriented cardio program takes a
little planning. A properly designed and consistently
performed cardiovascular training program is an essential
part of your program if you want to improve your health
and lose weight, or maintain a healthy lifestyle.
Training Aerobically
Aerobic exercise is the key to building a stronger heart and
can reduce your chances of heart disease, as well as burn
lots of fat and calories. Aerobic exercise is any activity that
you can keep at for several minutes or longer and increases
your heart rate. Activities that have the potential to condition
the heart typically involve the large muscles of the hips,
thighs, and buttocks. Examples include walking, hiking,
jogging, running, cycling, in-line skating, swimming,
cross-country skiing, and stair stepping.

-------- 35 ---------------- 14 --------
WARM-UP & COOL DOWN STRETCHES
When performing these stretches, your movements should be slow and smooth,
with no bouncing or jerking. Move into the stretch until you feel a slight tension,
not pain, in the muscle and hold the stretch for 20 to 30 seconds. Breathe slowly
and rhythmically. Be sure not to hold your breath. Remember that all stretches
must be done for both sides of your body.
1. Quadriceps Stretch
Stand close to a wall, chair or other solid object. Use one hand to
assist your balance. Bend the opposite knee and lift your heel towards
your buttocks. Reach back and grasp the top of your foot with the
same side hand. Keeping your inner thighs close together, slowly pull
your foot towards your buttocks until you feel a gentle stretch in the
front of your thigh.You do not have to touch your buttocks with your
heel. Stop pulling when you feel the stretch. Keep your kneecap
pointing straight down and keep your knees close together.
(Do not let the lifted knee swing outward.)
Hold for 20 to 30 seconds. Repeat for the other leg.
2. Calf and Achilles Stretch
Stand approximately one arms length away from a wall or chair with
your feet hip-width apart. Keeping your toes pointed forward, move
one leg in close to the chair while extending the other leg behind you.
Bending the leg closest to the chair and keeping the other leg straight,
place your hands on the chair. Keep the heel of the back leg on the
ground and move your hips forward. Slowly lean forward from the
ankle, keeping your back leg straight until you feel a stretch in
your calf muscles.
Hold for 20 to 30 seconds. Repeat for the opposite leg.
3. Overhead/Triceps Stretch
Stand with your feet shoulder width apart and your knees slightly bent.
Lift one arm overhead and bend your elbow, reaching down behind
your head with your hand toward the opposite shoulder blade. Walk
your fingertips down your back as far as you can. Hold this position.
Reach up with your opposite hand and grasp your flexed elbow. ently
assist the stretch by pulling on the elbow.
Hold for 20 to 30 seconds. Repeat for the opposite arm.
PILATES POWER GYMTM WORKOUT TRACKING SHEETS
Use the chart below and the chart on the following page to keep track of your progress over time.
Before writing on them, make as many copies as you think you'll need. We suggest you keep these
in a notebook. You will find it both informative and motivational to look back at what you've done.
This data will help you chart future fitness goals as you continue to improve.
Date Repetitions Sets Date Repetitions Sets
Sec nd P siti n
Plie
Narr w Squat
Heel Dr p
Prance
First P siti n
Plie
Arm Circles
The Hundreds
Arm Pull ver
Triceps
Overhead Press
Fr nt Press
T rs R tati n
Z rr
Side Leg
Press
Press Away
Sc ter
Seated
L w R w
(continued on next page)

-------- 15 ---------------- 34 --------
4. Back Stretch
Stand with your legs shoulder width apart and your knees slightly
bent. Bend forward from your waist with your arms extending loosely
in front of your body. ently bend from the waist flexing your body as
far forward as it will go.
Hold for 20 to 30 seconds. Straighten up and repeat.
5. Standing Hamstrings Stretch
Stand with your legs hip-width apart. Extend one leg out in front
of you and keep that foot flat against the ground. With your hands
resting lightly on your thighs, bend your back leg and lean forward
slightly from your hips until you feel a stretch in the back of your
thigh. Be sure to lean forward from the hip joint rather than
bending at your waist.
Hold for 20 to 30 seconds. Repeat for the opposite leg.
6. Buttocks and Hips Stretch
Lay flat on your back with your hips relaxed against the floor. Bend
one leg at the knee. Keeping both shoulders flat on the floor, gently
grasp the bent knee with your hands and pull it over your body
and towards the ground. You should feel a stretch in your hips,
abdominals and lower back.
Hold for 20 to 30 seconds and release. Repeat for opposite side.
7. Inner Thigh Stretch
Sit on the floor and bend your legs so that the soles of your feet are
together. Place your elbows on your knees. Lean forward from the
waist and press down lightly on the inside of your knees. You
should feel a stretch in the muscles of your inside thigh.
Hold for 20 to 30 seconds and release.
8. Arm Pullback
Stand with your feet shoulder width apart and toes pointing forward
and with your knees slightly bent. Let your arms hang relaxed on
either side of your body. Expand your chest and pull your shoulders
back. Bend your elbows slightly and clasp your hands behind your
back. Slowly straighten your arms as you lift your hands upward.
Raise your hands upward until you feel mild tension in your
shoulder and chest region.
Hold for 20 to 30 seconds. Lower your arms to their original position
and bend your elbows. Release your hands and return them to
your sides.
ayout
Sit facing sideways on the lideboard with the left side of your body next to the Foot Rest Bar Assembly.
Bend your left knee and pull your left heel in towards the groin. Your right leg is bent in a hurdler position.
See FI . 29a. Rotate your torso and grasp the bar with both hands. Stretch your entire torso, shoulders and
arms, holding the stretch so the front of your torso faces the lideboard. Hold for 20 to 30 seconds without
bouncing. See FI . 29b. Inhale then exhale to move deeper into the stretch. Then, change sides so that the
right side of your body is next to the bar and repeat the stretch on other side.
Stretches the back, shoulders, arms and sides of torso.
Fig 29bFig 29a
Glideboard Incline Position Tension Cords
Beginner A #1 and/or #2
Advanced A#1 and/or #2

-------- 16 -------- -------- 33 --------
PILATES POWER GYMTM SYSTEM
The Pilates Power ym™is more than just a piece of
exercise equipment, it is an 8 week total body exercise
and nutrition system. It is a “fitness for life” plan that
goes hand in hand with an overall healthy lifestyle. This
includes regular check-ups, healthy eating habits
and exercise for the rest of your life.
Today, all fitness research recommends both
cardiovascular exercise and strength conditioning
to achieve balanced fitness. By improving your
cardiovascular fitness you will strengthen your heart
and lungs, increase your stamina and endurance, and
help with weight loss. Strength conditioning adds lean
muscle to your body, which increases your body’s
metabolism. Remember that a healthy eating plan is
an important part of any balanced fitness program.
The Pilates Power ym™system is designed to help
you achieve a balanced fitness program. The system
consists of three parts:
1. Strength Conditioning and Muscle Toning. The
Pilates Power ym™exerciser was designed to help
you tone and strengthen your upper body, lower body
and core. We recommend that you do the Pilates
Power ym™workout 3 times a week, and perform
the exercises in the order that they are shown in this
manual. However, the frequency and duration of your
workouts will depend on your current fitness level and
goals. Please refer to the Pilates Power ym™
workout section below and on the following page to
determine the workout that is appropriate for you.
2. Cardiovascular Exercise. The Pilates Power ym™
system includes a cardio workout program.You can
achieve an effective cardio workout from a variety of
activities, such as walking, hiking, swimming and
jogging. We recommend that you do a cardio workout
for at least 30 minutes, 3 times a week. You can easily
alternate days for your Pilates Power ym™and
cardio workouts. Again, the frequency and duration of
your workouts will depend on your current fitness level
and goals. Please refer to the Cardiovascular Workout
section on pages 36 through 40 to determine the
workout that is appropriate for you.
3. Nutrition. The Pilates Power ym™system also
includes both the Jump Start and Eating Plan
booklets to provide you with healthy eating choices.
PILATES POWER GYMTMWORKOUT
5. Keep track of how many repetitions you are able to
do at first. You will be surprised at how quickly you
progress. In just a few weeks you’ll probably be able
to complete all of the repetitions demonstrated in the
workout DVD.
6. Progress slowly. If you are very sore and tired after
your workout you are working at a level that is too
hard. reat results can be obtained by working out
at a level that challenges you, but doesn’t create
soreness or excessive fatigue.
7. It is important that you know how to work out safely
and properly. These safety steps are for your benefit
and you should follow them closely to maximize the
effectiveness of your workout routine.
8. When laying your head on the Headrest, use caution
and slowly lower your head between the 2 Pulley
Arm Assemblies. Also use caution not to get hair
tangled or caught in unit.
1. Once your equipment is set up, make sure it is on a
solid, level surface with a minimum of 3 feet of
clearance space on all sides of the equipment.
2. Review this Owner’s Manual and the DVD completely
before you begin your exercise program. Remember
to follow the instructions exactly – they have been
developed with your health and safety in mind.
3. Perform the exercises at a slow and controlled speed.
For best results, perform all of the exercises at the
tempo demonstrated in the DVD. Working at a fast
pace is not recommended, and may compromise
your safety and results.
4. You may not be able to complete all of the repetitions
suggested at first. When you feel your muscles
fatiguing, or are unable to work with good form and
technique, take a short break and rest.
You should begin to feel results within one to two
weeks of working out with your equipment. Look for
better endurance and the feeling of more strength
and efficiency in your muscles.
IMPORTANT EXERCISE AND SAFETY TIPS
Stomach Massage/Coordination
Lie on your back with your head on the Headrest. Bend your knees and align them over your hips with your
lower legs parallel to the lideboard, legs together and toes pointing up. rasp one handle in each hand
with your palms facing forward and the forearms vertical to the lideboard. See FI . 27a. Exhale and
simultaneously press your arms down toward your sides while raising the head and shoulders off the
lideboard in a “crunch” motion and straighten your legs to a 45-degree position. See FI . 27b. Inhale and
open your legs to a “V” position. Exhale and cross your arms in the center between your thighs, keeping
your head and shoulders lifted. See FI . 27c. Inhale, return your arms to your sides and bring your legs
together. Lower your head onto the Headrest and bend your knees.
Perform 8 to 16 repetitions
Works the abs, arms, inner thighs and hips.
Glideboard Incline Position Tension Cords
Beginner A #2 and #3
Advanced B#1, #2, #3 and/or #4
Mermaid
Sit facing sideways on the lideboard with the left side of your body next to the Foot Rest Bar Assembly.
Bend your left knee and pull your left heel in towards the groin. Your right leg is bent in a hurdler position.
Place your left hand in the center of the bar and raise your right arm overhead close to your ear. See
FI . 28a. Keeping your spine lengthened, bend laterally toward the bar, bringing your right hand towards
the bar. Simultaneously push the lideboard away using your abs and right arm. See FI . 28b. Pause
at the end of the motion. Then, slowly slide the lideboard back as you raise your torso back to the
starting position.
Perform 6 to 8 repetitions. Then, change sides so that the right side of your body is next to the
Foot Rest Bar Assembly and repeat on the other side.
Works the abs, back, arms, shoulders and hips.
Fig 28bFig 28a
Glideboard Incline Position Tension Cords
Beginner A #1 and/or #2
Advanced A#1, #2 and/or #3
Fig 27a Fig 27b Fig 27c

-------- 17 ---------------- 32 --------
The choices you make about the frequency (how often),
the duration (how long), and intensity (how hard) at
which you workout, will directly influence your results.
Before beginning any workouts on the Pilates Power
ym™exerciser, you should first determine your current
fitness level. The following are guidelines that you can
use to determine your fitness level, but remember these
are just guidelines.You must always listen to your body.
Start out at a level that is comfortable to you and
progress sensibly.
Beginner – No previous exercise experience,
or have not exercised in a long time.
Intermediate – Have been exercising regularly
for three months or more.
Advanced – Have been exercising regularly for
six months or more.
How Often, How ong, How Hard
Beginners should start out slowly and perform only
as many exercises as you are able to do with good
form and technique. Your Pilates Power ym™system
includes the Pilates Power ym™workout DVD. The
DVD includes a complete workout appropriate for a
beginning exerciser. Start by doing this workout (or as
much of the workout as you can comfortably perform)
three times a week. Your goal is to complete one
workout, three times a week, with good form.
Intermediates should strive to complete one Pilates
Power ym™workout every other day. Once you can
comfortably complete this workout with good form and
technique, you may increase intensity by adding Tension
Cords or increasing the incline of the lideboard.
Advanced should strive for a long term goal of
completing the Pilates Power ym™workout most days
of the week. To increase the challenge of your workout,
you may add Tension Cords and/or increase the incline
of the lideboard. Remember, always work out and
progress at a pace that is comfortable to you, and make
sure you can complete all of the repetitions of each
exercise with good form and technique.
Remember, if you would like a VHS tape of the
workout, please refer to page 4 for ordering
information.
Developing Your Pilates Power Gym™Workout
Hug A Tree
Sit in a cross-legged position on the lideboard, or sit with your legs extended and the ankles crossed,
facing the Foot Rest Bar Assembly with the handles behind you. rasp a handle in each hand and extend
your arms out to the sides at chest height, with the elbows curved in a soft arc. See FI . 25a. Contract your
chest muscles and bring the handles together in front of you. Maintain the soft arc in your elbows in order
to smoothly move the lideboard. See FI . 25b. Pause, then slowly return to the start position.
Perform 8 to 16 repetitions
Works the chest and front shoulders.
Fig 25bFig 25a
Glideboard Incline Position Tension Cords
Beginner B #1 or #2
Advanced B or C #1, #2 and/or #3
Triceps Press
Lie on your back with your head on the Headrest. Bend your knees with the ankles crossed in a relaxed
position or align your knees over your hips with your calves parallel to the lideboard, legs together and
toes pointing up. rasp one handle in each hand with your palms facing upward. Bend your elbows, placing
them on the lideboard and pull the upper arms in tightly to your sides so your forearms are vertical and
your palms face forward. See FI . 26a. Holding your upper arms stationary, slowly extend the elbows,
bringing your palms down toward the outside of your thighs. See FI . 26b. Do not lock the elbows. Pause
at the end of the motion. Then, slowly bend the elbows and release back to the starting position.
Perform 8 to 16 repetitions
Works the back of the upper arms and forearms.
VARIATION: Perform the same movement with your elbows lifted off the Glideboard.
Fig 26bFig 26a
Glideboard Incline Position Tension Cords
Beginner A #1 and/or #2
Advanced B or C #1, #2, #3 and/or #4
Accessory: Handles
Accessory: Handles

-------- 31 ---------------- 18 --------
Bridge
Lie on your back with your head on the Headrest and your arms resting at your sides. Place the balls of your
feet on the Foot Rest Bar Assembly, separated hip-width apart, with the knees bent. See FI . 23a. Keep the
lideboard from moving as you lift your hips up off the lideboard until your torso forms a straight line from
your shoulders to your knees. See FI . 23b. Slowly exhale as you lower your hips back onto the lideboard.
Perform 8 to 16 repetitions
Works the hips, inner thighs, front and back thighs and buttocks.
Fig 23bFig 23a
Glideboard Incline Position Tension Cords
Beginner A #1, #2, #3 and #4
Advanced A or B #1 and/or #2
Serving Bread
Sit in a cross-legged position on the lideboard, or sit with your legs extended and the ankles crossed,
facing the Foot Rest Bar Assembly with the handles behind you. rasp a handle in each hand and bend
your elbows, keeping them close to your sides with the palms up. See FI . 24a. Keep your back straight
and press your arms forward until they are almost straight. See FI . 24b. Pause for a moment then return
slowly to the start position.
Perform 8 to 16 repetitions
Works the chest, front shoulders and abs.
Fig 24bFig 24a
Glideboard Incline Position Tension Cords
Beginner B #1 or #2
Advanced B or C #1, #2 and/or #3
Accessory: Handles
PILATES POWER GYMTM-8 WEEK WORKOUT PROGRESSION CHART
Use this chart to help you progress your 8 week workout progression in a safe and effective manner.
We recommend that your workout routine include all of the exercises shown in this manual, and that
the exercises be performed in the order listed in this manual. If you miss a few days of workouts, go
back to the level that you were working at previous to the missed time. Proper progression will help
you achieve better results.
In weeks 1 - 2
Start, at the Beginner Level and focus on good form and technique, even if you are an experienced
exerciser.
In weeks 3 - 5
Progress to the Intermediate Level as your fitness improves.
In weeks 6 - 8
Progress to the Advanced Level as you feel ready.
These recommendations will vary depending on your fitness level. If you feel comfortable, move up one
level, or if you prefer to stay at the same level for an additional week(s) listen to your body and do so.
The Pilates Power ym™Workout can be followed beyond the 8 week workout progression by
continuing with the Advanced Level recommendations and varying the Tension Cord and lideboard
Adjustment settings in your workouts.
Fitness Level Glideboard
Adjustment Setting Tension Cords Adjustment Setting Number of Repetitions
Beginner
Weeks 1 -2
Position A (flat) or
Position B (low incline)
No Tension Cords or
Cord #1, #2
and/or #3
8 to 12 repetitions
with rest between
exercises if needed
Intermediate
Weeks 3 - 5
Position B or C
(low inclines)
*Flat Position A will be
used for some Pilates
exercises regardless
of fitness level
Tension Cords #1,
#2, #3 and/or #4 12 to 16 repetitions with good technique
Advanced
Weeks 8 - 6
Position B, C
(low incline)
Position C-1, C-2, C-3
or C-4 (high inclines)
*Flat Position A will be
used for some Pilates
exercises regardless
of fitness level
Tension Cords #1,
#2, #3 and/or #4
12 to 16 repetitions
with good technique.
Perform 2 sets of each
exercise for more
challenge and a
longer workout.

-------- 19 ---------------- 30 --------
Frog
Lie on your back with your head on the Headrest. Attach a Foot Strap securely to each foot. Extend your
legs to a 45-degree position and rest your arms at your sides. Keep your legs straight, heels together with
feet flexed, and turn your toes out comfortably so your knees are open. See FI . 21a. Maintaining the 45-
degree leg position, bend your knees in toward your shoulders. Keep your heels together and your back in
contact with the lideboard. See FI . 21b. Pause for a moment. Then, slowly straighten your legs fully to
the starting position.
Perform 8 to 16 repetitions
Works the hips, inner thighs, front and back thighs and buttocks.
Fig 21bFig 21a
Glideboard Incline Position Tension Cords
Beginner A #2 and/or #3
Advanced B or C #1, #2, #3 and/or #4
Accessory: Foot Straps
eg Press
Lie on your back with your head on the Headrest and your arms resting at your sides. Place the balls of
your feet centered on the Foot Rest Bar Assembly, separated hip-width apart with the knees bent. See FI .
22a. Press your feet against the bar and slowly extend your knees and hips until the legs are straight. See
FI . 22b. Do not lock your knees. Squeeze your buttocks and thighs as you perform the exercise. Pause for
a moment. Then, return to the start position.
Perform 8 to 16 repetitions
Works the front and back of thighs, buttocks and calves.
VARIATION – Single eg Press: Place the ball of one foot on the Foot Rest Bar Assembly in line
with your hip. Bend the other knee so that the lower leg is parallel to the Glideboard. Perform a leg
press, maintaining the lifted leg position. Complete the reps on one side, then change sides and
repeat on the other leg.
Glideboard Incline Position Tension Cords
Beginner A #2 and #3
Advanced B or C #1, #2, #3 and/or #4
Fig 22a Fig 22b Variation
PILATES POWER GYMTMEXERCISES
Second Position Plie
Lie on your back with your head on the Headrest and your arms resting at your sides. Place the heels of your feet on the
outside corners of the Foot Rest Bar Assembly. Bend your knees and rotate your legs outward from the hips so that the toes
and knees open slightly to the sides. See FI .1a. Push your feet against the bar and straighten your knees, squeezing your
inner thighs together. See FI . 1b. Pause at the end of the movement, then slowly return to the starting position.
Perform 8 to 16 repetitions
Works the hips, inner thighs, front and back thighs and calves.
VARIATION: Place your toes instead of your heels on the outside corners of the Foot Rest Bar Assembly and
execute in the same manner.
The Pilates Power Gym™Workout was designed to
strengthen and tone your entire body with a special focus
on the “core,” your abs, lower back and hips. The added
resistance allows you to further firm and define your thighs,
buttocks, legs, shoulders and arms. With each exercise,
there are suggestions for the Glideboard and Tension Cord
settings for beginner and advanced exercisers. These are
only suggestions. ou can increase or decrease the
intensity as your fitness level dictates. Proper technique is
important for good results, so make sure the settings you
choose allow you to perform each exercise with good form.
With 11 possible Glideboard settings and 16 possible
Tension Cord resistance combinations, you have over 175
possible levels of resistance for each exercise. Remember
that the Tension Cords are numbered from lightest (#1) to
heaviest (#4). To make an exercise easier, remove one or
more Tension Cords in sequence. To make an exercise
harder, add one or more Tension Cords in sequence. The
Glideboard incline settings are also in sequence and are
referred to as flat position (A), low incline positions (B and
C), and high incline positions (C-1, C-2, C-3 and C-4). To
decrease the intensity of an exercise, lower the Glideboard
to an easier setting, or to the flat position. To increase the
intensity of an exercise, raise the Glideboard to a higher
setting. Remember that with Glideboard Positions C-1
through C-4, micro-adjustments may be made in each
Fig. 1a Fig. 1b
Glideboard Incline Position Tension Cords
Beginner A #2 and/or #3
Advanced B or C #1, #2, #3 and/or #4
CAUTION
When attaching Tension Cords, hold firmly until the Cords are properly positioned. DO
NOT LET GO of the Tension Cords until they are locked in or back in the start position.
CAUTION ABE 2
position by lowering the Height Adjustment Assembly from
Position C into Position B. This micro-adjustment will make
the position slightly easier. Any combination of Tension
Cords and Glideboard settings may be used to customize
each exercise to your individual fitness level.
Breathing is important while performing strengthening and
toning exercises. Inhale deeply through your nose and
exhale through your mouth. Many exercisers find that
exhaling on the exertion and inhaling on the release
facilitates good form and technique.
The Pilates Power Gym™workout may be performed with
bare feet, or you may wear flexible athletic shoes if you
find that more comfortable. It is not recommended that you
exercise with socks or stockings only on the feet, as this
can cause slippage of the feet on the Foot Rest Bar
Assembly or on the optional Push Up Bar Assembly.
When laying your head on the Headrest, use caution
and slowly lower your head between the 2 Pulley Arm
Assemblies. Also use caution not to get hair tangled
or caught in unit.
Always have control of the Glideboard before getting
on and off the exerciser.
Keep your feet on the floor when getting on and off
the exerciser. Only remove them from the floor for the
duration of the exercise.