Horizon Fitness FUNCTIONAL FX Series User manual

The best of weight, circuit and core strength workouts
in one compact, easy to use functional training system.
VersaBALLFX TM
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FUNCTIONAL FULL BODY TRAINING
Incorporates multiple muscle groups across multiple joints, with an
emphasis on replicating daily movements to improve strength, stability
and coordination for everyday living.
CORE BODY TRAINING
Incorporates the major muscle groups in your midsection – abdominals,
obliques and lower back – to improve strength, stability and posture.
UPPER BODY TRAINING
Works your chest, biceps, triceps, forearms, front and rear shoulders,
and upper and mid back to improve strength and coordination.
LOWER BODY TRAINING
Works your calves, hamstrings, glutes, hips, inner and outer thighs,
and quads to improve strength and stability.
• To avoid injury during or after any physical activity, always be sure to
perform adequate warm-up and cool-down.
• A typical 20-minute workout includes 10 exercises, with 2 sets of
12-15 repetitions.
• You should rest for 15 seconds between sets, and 30 seconds
between exercises.
• Concentrate on proper breathing throughout your workout
(deep breaths, in through nose and out through mouth).
• Maintain correct spine alignment to reduce risk of injury.
• Concentrate on engaging core muscles during entire exercise.
WORKOUT TIPS
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Enhances overall strength and stability.
FUNCTIONAL FULL BODY TRAINING
SET-UP
- Attach long resistance bands to front loops
WORKOUT
1. Position body at rear of the VersaBALL FX™
, facing away
2. Sit on ball, and grasp resistance band handles
3. Slowly lower back and raise legs, with arms down, until balanced
comfortably on ball
4. Bring arms out, then up to just below shoulder height
HINT 1: Concentrate on keeping body still, in a “V” shape
HINT 2: Keep legs out straight, toes pointed out, with only a slight bend
at the knee
VersaBALL FX TM
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Works the quads and upper legs for added strength
when running or swimming.
LOWER BODY TRAINING
SET-UP
- Adjust leg hold down pads to a comfortable height
WORKOUT
1. Stand at rear of the VersaBALL FX™
, facing toward it
2. Lie stomach-down on the ball
3. With both hands, grasp leg hold down pads (or seat, if more comfortable)
4. Slowly raise legs to hip level
VersaBALL FX TM
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Mimics the motion of standing up and reaching
for an object above you.
FUNCTIONAL FULL BODY TRAINING
SET-UP
- Attach long resistance bands to rear loops
WORKOUT
1. Position body at rear of the VersaBALL FX™
, facing away
2. Place feet on base of bench to keep it in place
2. Grasp resistance band handles and begin to sit on top of ball
3. Slowly bring arms to shoulder height position
4. Simultaneously begin to stand and bring arms above
head in a squat-to-shoulder press motion
VersaBALL FX TM
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Strengthens the outer thigh muscles for slimmer hips and thighs, as well
as stronger lateral movements in sports like tennis and basketball.
LOWER BODY TRAINING
SET-UP
- Attach one short resistance band to a rear loop
- Adjust seat to lowest position
WORKOUT
1. Stand at rear of the VersaBALL FX™
2. Sit on ball and slide resistance band handle over one foot
3. Lie sideways on ball (foot with resistance band handle should be on top)
4. Slowly raise leg straight up
5. Complete reps
6. Move resistance band to other rear loop and repeat exercise
with other leg
VersaBALL FX TM
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Mimics the motion of bending over and lifting. Strengthens the
major muscles in the legs, back and arms.
FUNCTIONAL FULL BODY TRAINING
SET-UP
- Attach ends of one short resistance band to rear loops (no handle)
- Remove seat
- Adjust leg hold down (higher = more difficult)
WORKOUT
1. Face the VersaBALL FX™
, with feet in front of leg hold down pads and
rear legs touching pads
2. Slowly lower body until hips are resting on ball
3. Grab onto center of resistance band with both hands
4. Raise body, concentrating on engaging the lower back muscles
5. Bring arms in toward chest while raising body
VersaBALL FX TM
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Strengthens quadriceps. Mimics movements involved with
running or swimming.
LOWER BODY TRAINING
SET-UP
- Attach one long resistance band to a rear loop
WORKOUT
1. Position body at rear of VersaBALL FX™
, facing away
2. Sit on top of ball
3. Slide resistance band handle on top of foot that’s above rear loop
4. Grasp top ring of bench and lean back to a comfortable position
5. When there is enough resistance while the calf and hip form a
90-degree angle, begin to slowly kick leg upward
6. Complete reps
7. Reattach resistance band to other rear loop, and repeat steps
3, 4 and 5 for other leg
VersaBALL FX TM
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Strengthens the core muscles, as well as the
quadriceps, glutes, and biceps.
FUNCTIONAL FULL BODY TRAINING
SET-UP
- Attach ends of one short resistance band to rear loops (no handle)
WORKOUT
1. Position body so that shoulders rest on ball
2. Slowly bring buttocks down, pivoting at the waist, close to ground level
3. Grasp resistance band with both hands, keeping hands about shoulder
width apart
4. Slowly bring buttocks back up to the point where calves and hips form
a 90-degree angle, simultaneously performing upward curl with
both arms
VersaBALL FX TM
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Mimics the motion of standing up and sitting down.
Enhances the explosive power needed in almost any sport.
LOWER BODY TRAINING
SET-UP
- Attach long resistance bands to rear loops
WORKOUT
1. Position body at rear of the VersaBALL FX™
, facing away
2. Sit on top of ball, placing feet on base of bench to keep it in place
2. Grasp resistance band handles
3. Slowly begin to stand up from ball, with hands at shoulder level,
palms out
4. Lower body by bending knees until leg forms about a 90-degree angle
5. Stand up, straightening legs while maintaining upper body alignment
VersaBALL FX TM
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Improves overall stability and flexibility. Mimics movements involved in
running and swimming, and sports like volleyball and basketball.
FUNCTIONAL FULL BODY TRAINING
SET-UP
- Adjust seat height to lowest position
- Attach one short resistance band to center-rear loop
WORKOUT
1. Stand in front of the VersaBALL FX™
2. Lie stomach-down on the ball, with knees on seat
3. Grasp resistance band handle with left hand
4. Simultaneously raise left arm and right leg so body forms a straight line
5. Complete reps
6. Repeat steps 3, 4 and 5 for right arm and left leg, moving resistance
band to the opposite center-rear loop
VersaBALL FX TM
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Traditional triceps exercise that works the upper arm. Mimics the
overhead motion involved in tennis and other racquet sports.
UPPER BODY TRAINING
SET-UP
- Adjust leg hold down pads so feet sit on top while seated on ball
- Adjust seat to lowest position
- Attach short resistance bands to rear loops
WORKOUT
1. Sit on ball
2. Lay back until back is centered on ball
3. Place feet on top of leg hold down pads
4. Grasp resistance band handle, keeping palm in (forearm and
upper arm should form a 90-degree angle)
5. Use other hand to stabilize elbow
6. Extend hand up to the ceiling until elbow is slightly bent
VersaBALL FX TM
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Traditional abdominal exercise that flattens the stomach
and strengthens your core.
CORE BODY TRAINING
SET-UP
- Adjust leg hold down pads to lowest position
- Adjust seat height (higher = more difficult) or sit on ball (most difficult)
WORKOUT
1. Sit on seat with feet on floor or on top of leg hold down pads
2. Lower back down until parallel with the ball
3. Pull upper body back toward knees
HINT 1: Pick a spot on the ceiling and maintain eye contact with it
throughout the exercise to ensure proper spine alignment
HINT 2: For added resistance, attach short bands to rear loops, grasp
band handles and hold against chest during exercise
VersaBALL FX TM
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Traditional arm curl that strengthens biceps. Mimics the motion
of lifting an object with your arms.
UPPER BODY TRAINING
SET-UP
- Adjust leg hold down pads so feet sit on top while seated on ball
- Attach short resistance bands to front loops
WORKOUT
1. Sit on ball with feet on leg hold down pads
2. Grasp resistance band handles, with hands positioned palms up and
a slight bend at the elbow
3. Slowly raise arms until forearms and biceps form a 45-degree angle
VersaBALL FX TM
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Strengthens the obliques and lower back. Mimics the movement
of swinging at an object, like a tennis ball or golf ball.
CORE BODY TRAINING
SET-UP
- Adjust leg hold down pads so that feet are on top of pad
- Attach short resistance bands to rear loops
WORKOUT
1. Sit on top of ball with feet resting on top of leg hold down pads
2. Grasp left resistance band and hold band handle with both hands
3. Begin to twist body at the waist, while also reaching with arms
to the right
4. Complete reps
5. Repeat exercise with right resistance band, twisting in the
opposite direction
VersaBALL FX TM
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Works front shoulder muscles for stronger strokes on the
court, on the course or in the pool.
UPPER BODY TRAINING
SET-UP
- Adjust leg hold down pads so feet sit on top while seated on ball
- Attach short resistance bands to front loops
WORKOUT
1. Sit on top of ball with feet on top of leg hold down pads
2. Grasp resistance band handles
3. Bring arms in front of body, with palms down and a slight bend
at the elbows
4. Raise both arms to shoulder level
VersaBALL FX TM
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Works hips, quadriceps and abdominals for a stronger overall core.
CORE BODY TRAINING
SET-UP
- None
WORKOUT
1. Sit on ball
2. Grasp bench handles
3. Slowly raise legs until body forms a 90-degree angle
VersaBALL FX TM
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Strengthens chest and shoulder muscles for a more
powerful upper body.
UPPER BODY TRAINING
SET-UP
- Adjust seat height for the desired exercise (lower for shoulder press,
middle for incline press, higher for flat chest press or pec fly)
- Attach short resistance bands to center-rear loops
WORKOUT
1. Sit on seat with feet on floor
2. Grasp resistance handles, hands perpendicular to chest
and palms down
3. Slowly lower back onto ball
4. Position arms at chest, elbows out, then slowly push away
from chest or shoulders
VersaBALL FX TM
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Helps eliminate “love handles” while strengthening your overall core.
CORE BODY TRAINING
SET-UP
- Remove seat
- Adjust leg hold down pads to a comfortable position
WORKOUT
1. Position body sideways on the ball with legs crossed and feet
underneath leg hold down pads
2. Pull body up using obliques (side muscles)
HINT 1: For added resistance, attach one long band to one rear loop,
grasp band handle with both hands, and hold against chest
during exercise
VersaBALL FX TM
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Tones and strengthens triceps, forearms, and shoulders for more
powerful strokes in golf, tennis or swimming.
UPPER BODY TRAINING
SET-UP
- Adjust leg hold down pads to one of top two positions
- Remove ball
- Remove seat
WORKOUT
1. Stand in center of bench, facing forward
2. Reach down and grasp top ring of bench, palms in
3. Slowly lower body, keeping arms relatively straight, while placing legs
on top of leg hold down pads
4. Slowly bend arms until forearms and biceps create a 90-degree angle
VersaBALL FX TM
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