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
VersaBALL_Flip_Book_v1.1.qxd 9/15/2004 1:27 PM Page 1

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
VersaBALL_Flip_Book_v1.1.qxd 9/15/2004 1:27 PM Page 2

bbaallaanncciinnggaarrmmrraaiissee
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
VersaBALL_Flip_Book_v1.1.qxd 9/15/2004 1:28 PM Page 3

rreevveerrsseelleeggrraaiissee
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
VersaBALL_Flip_Book_v1.1.qxd 9/15/2004 1:29 PM Page 4

ssttaannddaannddpprreessss
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
VersaBALL_Flip_Book_v1.1.qxd 9/15/2004 1:31 PM Page 5

ssiinngglleelleegghhiippaabbdduuccttiioonn
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
VersaBALL_Flip_Book_v1.1.qxd 9/15/2004 1:32 PM Page 6

bbaacckkrraaiisseeaannddccuurrll
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
VersaBALL_Flip_Book_v1.1.qxd 9/15/2004 1:33 PM Page 7

lleeggeexxtteennssiioonn
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
VersaBALL_Flip_Book_v1.1.qxd 9/15/2004 1:34 PM Page 8

ppeellvviiccccuurrll
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
VersaBALL_Flip_Book_v1.1.qxd 9/15/2004 1:35 PM Page 9

ssqquuaatt
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
VersaBALL_Flip_Book_v1.1.qxd 9/15/2004 1:36 PM Page 10