Kaswit Pilates Power Gym Pro User manual

OWNER’S
MANUAL
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 for details.
Save your sales receipt.
(You may wish to staple it into this manual.)
Dedication to Quality
2/6/12
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.
For a period of 12 months from date of receipt, Kaswit Inc. warrants that this product will be free from defects in
materials and workmanship. This warranty applies only when purchase of the product is from an authorized dealer and is for
personal or household use, but not when the sale or any resale is for commercial use. This warranty is not transferable.
EXCEPT FOR THE LIMITED EXPRESS WARRANTY STATED HEREIN, KASWIT INC. DISCLAIMS ALL OTHER
EXPRESS OR IMPLIED WARRANTIES, INCLUDING BUT NOT LIMITED TO IMPLIED WARRANTIES OF MERCHANT-
ABILITY AND FITNESS FOR A PARTICULAR PURPOSE. SOME STATES DO NOT ALLOW LIMITATIONS ON HOW
LONG AN IMPLIED WARRANTY (INCLUDING IMPLIED WARRANTIES OF MERCHANTABILITY AND FITNESS FOR A
PARTICULAR PURPOSE) LASTS, SO THE ABOVE LIMITATIONS MAY NOT APPLY TO YOU. Kaswit will not be liable
for any loss or damage, including incidental or consequential damages of any kind, whether based upon warranty, contract
or negligence, and arising in connection with the sale, use or repair of the product. SOME STATES DO NOT ALLOW
THE EXCLUSION OR LIMITATION OF INCIDENTAL OR CONSEQUENTIAL DAMAGES, SO THE ABOVE LIMITATION OR
EXCLUSION MAY NOT APPLY TO YOU. THIS WARRANTY GIVES YOU SPECIFIC LEGAL RIGHTS AND YOU MAY HAVE
OTHER RIGHTS THAT VARY FROM STATE TO STATE.
In the event of failure of this product to conform to this warranty during the warranty period, you must return this product to
the location shown below at your own expense, unless otherwise approved by us in advance. Kaswit will repair
or replace, at its own option, the product or any covered part, except that this warranty does not cover damage caused
by accident (including in transit), or repairs or attempted repairs by any person not authorized by Kaswit, or by
vandalism, misuse, abuse, or alteration.
In order to obtain service under this warranty,
use the following procedure:
1. Send the part for replacement to:
Attn: Customer Service
C/o Kaswit Inc.
49455 Coachella Drive
La Quinta, CA 92253
PARTS HOT LINE: 1-888-574-5283
2. Be sure to include:
 •Legiblereturnaddress
 •Daytimephonenumber
 •Briefstatementconcerningthepartinquestion
 •YourOrder#and/orcopyofproofofpurchase
3. Write your Order# and Serial# on line provided and
retain for your records. (Retail Customers write place
of purchase)
 ORDER#____________________________________
 SERIAL# ____________________________________
To register your Limited Warranty please go to www.pilatespowergym.com or call Customer Service
at 1-888-574-5283, Monday through Friday, 8:00am to 5:00 PM , Pacific Standard Time.
.$6:,7 INC. LIMITED WARRANTY

-------- 48 --------
TABLE OF CONTENTS
©2012 Kaswit Inc. All rights reserved. Made in China.
Pilates Power Gym®is a registered trademark of Kaswit, Inc. U.S. Patent 7,163,498.
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.
2/6/12
Important Safety Information ...............................................2
Equipment Warning/Caution Labels ....................................3
Specifications & Parts ..........................................................3
Introduction ..........................................................................4
Set-up Instructions...............................................................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 Gym®Pro System .......................................16
Pilates Power Gym®Pro Workout................................ 16-17
Pilates Power Gym®Pro
8 Week Workout Progression Chart............................18
Pilates Power Gym®Pro Exercises.............................. 19-34
Pilates Power Gym®Pro Workout 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
Limited Warranty .................................................Back Cover
ADDITIONAL PROGRESS CHART
CalvesThighs
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 Gym® 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 ONLY 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 Assembly, Power Flex
Platform or Push Up Bar Assembly.
10) THIS EQUIPMENT IS NOT FOR USE BY CHILDREN.
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 Gym®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®Pro 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 OTHERS CAN BE SERIOUSLY INJURED OR KILLED IF
WARNINGS ON THE EQUIPMENT, IN THIS OWNER’S MANUAL
AND VIDEO ARE NOT FOLLOWED.
Go to www.pilatespowergym.com
or call 1-888-574-5283 for
replacement 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.
CalvesThighs
Hips
Abdomen
Waist
Weight
Date
Measuring Sites
Waist
Abdomen
Hips
Thighs (L/R)
Calves (L/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 SERIOUS INJURY OR DEATH.
KEEP CHILDREN AWAY. Maximum user weight 300 lbs. Replace this
label if damaged, illegible or removed. For household use only. Go to
our website: www.fitnessquest.com or call Customer Service:
1-800-497-5831 for replacement label, manual, video or questions.
WARNING LABEL 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.
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 results in serious injury or death.
WARNING LABEL 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 LABEL 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 LABEL 2 (4 locations)
WARNING
CRUSH HAZARD.
Keep hands clear when
lowering Glideboard.
WARNING LABEL 2 (2 locations)
SPECIFICATIONS & PARTS
IMPORTANT: See below for placement of the following Warning/Caution Labels on your equipment.
WARNING
Keep hands away from
pulleys and moving
parts.
WARNING LABEL 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
Height
Adjustment Bar
PPGPR108
Headrest Base
0500003
Headrest
PPGPR106
Pulley Arm Assembly
PPGPR104A
Glideboard
Assembly
PPGPR107A
Tension Cord 2
0700013
Tension Cord 4
0700015
Tension Cord 3
0700014
Tension Cord 1
0700012
Foot Rest Bar
Assembly
PPGPR93
Power Flex
Platform
0700021
4 locations
Transport Handle
0100084
Base Frame
Assembly
PPGPRBFA
Handle Assembly
0400024
Knob
0100121
Product Weight: Approx. 56 lbs.
Maximum User Weight: 300 lbs.
Assembled Approximate Specifications: Dimensions are based on unit set up for use.
Length: 56”
Width: 15”
Foot Strap
Assembly
0700019
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
8 oz. water
2 small cookies (about 50 calories each)
1 oz. pretzels
1 cup skim milk
8 oz. water
2 tsp. peanut butter
6 crackers
1 cup skim milk
8 oz. water
1/2 cup cereal
1/2 cup skim milk
EVENING SNACK
(CHOOSE JUST ONE OPTION)
RULES 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 Lowered: 20.5”
Height Raised: 28”
Push Up Bar
w/Grips & Hitch Pins
PPGPR96A
Small Hitch Pin
0100120
Includes 2
Workout DVD’s

-------- 45 ---------------- 4--------
Congratulations on your purchase of the Pilates Power Gym® Pro! 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®Pro 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®Pro, you’ll use almost every muscle in your body in smooth natural
motions. You’ll be able to choose the Pilates Power Gym®Pro 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®Pro. Additional aerobic workouts are required to
round out your program. With regular use of your Pilates Power Gym®Pro, 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)
 •Improvedupperbody,lowerbodyandabdominalmuscletone
 •Increased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®Pro 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,
Denise DuBarry Hay, CEO, Kaswit
Call Toll Free: 1-888-574-5283 - Monday-Friday, 9:00am to 5:00pm, Pacific
Standard Time. www.pilatespowergym.com
IMPORTANT: This owner’s manual is the authoritative source of information about your
Pilates Power Gym®
Pro exerciser. Please read it carefully and follow all the instructions.
When ordering parts, please contact our Parts Department, toll free at 1-888-574-5283,
Monday through Friday, 8:00am to 5:00pm, Pacific Standard Time.
IMPORTANT: You must have your serial number, date of purchase and this manual ready
when calling for parts.
Serial #: ____________________________ Date ______________
INTRODUCTION
Ordering Replacement Parts
JUMP START DIET
DINNER CONTINUED
8 oz. water
3 oz. pork chop, lean only, baked, broiled or grilled
1 small baked potato
1 tsp. butter
1 cup 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
8 oz. 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
3 oz. 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
1 cup beets or other vegetable
1 large salad made with mixed greens
1 tbsp. olive oil with flavored vinegar
(no need to measure vinegar)
8 oz. 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 --------
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
LUNCH
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®.)
JUMP START DIET
SET-UP IS NOW COMPLETE.
IMPORTANT: Please read this owner’s manual before beginning your workout for
important instructions on how to use your Pilates Power Gym®Pro 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
Attaching 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 unit clean. 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®Pro 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®Pro can now be rolled
away for storage by lifting. It is recommended that
you store your Pilates Power Gym®Pro 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 Gym®Pro is light and easy to
store. To store your Pilates Power Gym®Pro exerciser,
simply return it to the same state as you first received
it. First, lower the Glideboard to its flat position. Remove
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 Glideboard. Replace Knobs.
Y
O
G
U
R
T

-------- 43 ---------------- 6--------
BREAKFAST CHOICES
(CHOOSE JUST ONE OPTION)
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
PARTS LIST
9 0100113 Small Pulley Bracket 2
10 0700018 Headrest Bracket 1
13 0100081A Pad 7
14 0100121 Knob 2
15 0100093 Large Pulley w/Bearing &
Small Pulley Spacer 5
16 0100092 Medium Pulley 2
17 0100090 Wheel w/Bearing & Large Spacer 6
18 0100095 Small Pulley w/Bearing &
Large Pulley Spacer 4
19 0100089 Plug 2
23 0500003 Headrest Base 1
24 0400025 Glideboard Plate 1
27 0700011 Outer Roller Cover 2
28 0700010 Inner Roller Cover 2
30 0100082 Roller 2
31 0100004 M8 Nylon Nut 24
32 0100025 M8.5 x 16mm x 1.5t Washer 22
33 0100083 M8 x 30mm Allen Bolt 2
34 0100045 M8 x 45mm Allen Bolt 9
35 0100091 M8 x 65mm Allen Bolt 1
36 0100031 M8 x 40mm Allen Bolt 4
37 0100099 M8 x 50mm Allen Bolt 2
38 0100049 M8 x 20mm Allen Bolt 2
45 0100116 M5 x 10mm Phillips Bolt 8
6 0100117 M5 Nylon Nut 8
47 0100103 Small Locking Clip 4
49 0100102 M6 x 35mm Allen Bolt 1
50 0100007 M6 Washer 3
51 0100071 M6 Nylon Nut 1
52 0100047 M8 x 15mm Allen Bolt 8
55 0100065 Clip 4
56 0100044 M8 x 35mm Allen Bolt 4
58 0100120 Small Hitch Pin w/Lanyard
(M6 x 50mm) 2
59 0100104 Large Hitch Pin w/Lanyard
(M8 x 55mm) 2
98 0100094A Pulley Guide 2
61 0600004 Short Cable (3.5 x 549) 1
63 0600005 Medium Cable (3.5 x 895) 1
64 0600007 Foot Strap Cable 2
65 0100098 Frame Guide 2
66 0100097 M4 x 16mm Phillips Screw 2
67 0100096 M4 x 9mm Phillips Bolt w/Loctite 10
ITEM PART# DESCRIPTION QTY. ITEM PART# DESCRIPTION QTY.
68L 0500001 Left Shroud 1
68R 0500002 Right Shroud 1
69 0100088 M6 x 8mm Set Screw 2
71 0100100 M4 x 15mm Phillips Bolt 2
72 0100101 ST4.2 x 10mm Phillips Screw 10
73 0100084 Transport Handle 1
74 0400024 Handle Assembly 2
77 0700017 Foot Strap 2
78 0700012 Tension Cord 1 (grey) 1
79 0700014 Tension Cord 3 (black) 1
80 0700015 Tension Cord 4 (black) 1
81 0700013 Tension Cord 2 (grey) 1
82 0100105 Stopper 6
84 0100107 ST2.9 x 20mm Phillips Bolt 4
88 0100112 Wheel w/Bearing & Large
Spacer (white) 2
93 PPGPR93 Foot Rest Bar w/Grip & End Caps 1
95 0100119 End Cap 1
96 PPGPR96 Push-Up Bar w/Grips & Hitch Pins 1
104A PPGPR104A Pulley Arm Assembly 1
105L PPGPR105L Left Small Pulley Bracket Cover 2
105R PPGPR105R Right Small Pulley Bracket Cover 2
106 PPGPR106 Headrest 1
107 PPGPR107 Glideboard 1
108 PPGPR108 Height Adjustment Bar 1
109 PPGPR109 Short Grip 1
111 0700021 Power Flex Platform 1
0700019 Foot Strap Assembly 1
0400002A Base Frame Assembly 1
PPGPROM Owner’s Manual 1
0800009 Exercise/Nutrition Guide 1
PPGPRRC Resistance Chart 1
PPGPRPUBG Push-Up Bar Exercise &
Instruction Guide 1
PPGPRPFPB Power Flex Platform Exercise &
Instruction Booklet 1
PPGPRD1 Marlo Frisken 2 in 1 Workout DVD 1
PPGPRD2 Kristin McGee 3 in 1 TB Workout DVD 1

-------- 7---------------- 42 --------
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
 •Articial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.
104A
104A

63
-------- 41 ---------------- 8--------
EXPLODED VIEW
Using Healthy Eating Choices
JUMP
START
DIET
Table of Contents
Introduction...........................42
The Jump Start Diet .................... 42
Breakfast Choices .....................43
Morning Snack ........................ 43
Lunch ...............................44
Afternoon Snack.......................44
Dinner.............................44-45
Evening Snack ........................46

-------- 9---------------- 40 --------
*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 LONG
(minutes) HEART RATE HOW HARD
(RPE)*
ACTIVITY DATE HOW LONG
(minutes) HEART RATE HOW HARD
(RPE)*
Height Adjustment Bar
PPGPR108
Glideboard Assembly
PPGPR107A
Base Frame Assembly
PPGPRBFA
Foot Rest Bar Assembly
PPGPR93
Power Flex Platform
0700021
ASSEMBLIES
Push Up Bar w/Grips & Hitch Pins
PPGPR96A

-------- 39 ---------------- 10 --------
Glideboard Adjustments
The Glideboard allows you to vary the intensity of your workout by using
3 different height adjustments to move the Glideboard from a flat position
to more challenging inclines. There are a total of 16 different Tension Cord
positions that will allow you to customize the resistance on your Pilates
Power Gym®Pro 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 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 incline
positions, place one hand under the rear of the Glideboard, under the
HeadrestBase,andslowlylift.(SeeFIG.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FIG.B.)MakesurethattheHeightAdjustmentAssembly
is securely settled in the notches on both sides of the Frame before
beginning to exercise.
Each time you raise or lower the Height Adjustment Bar, be
sure you hold it to keep it from dropping to the floor.
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
Position
BPosition
A (Flat)
Fig. B
Fig. A
Rear of Glideboard
CARDIO WORKOUT TRACKING SHEETS
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 LONG
(minutes) HEART RATE HOW HARD
(RPE)*
ACTIVITY DATE HOW LONG
(minutes) HEART RATE HOW HARD
(RPE)*

-------- 11 ---------------- 38 --------
Tension Cord Adjustments
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 3 Glideboard settings, you
have 48 possible resistance settings. This will allow you to start at and progress
to your optimal fitness level with the Pilates Power Gym®Pro 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FIG.C). 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FIG.D).
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.
Handle and Foot Strap Assembly Attachments
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FIG.E).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FIG.F).
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FIG.G).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 LABEL 2
Fig. C
Fig. D
Fig. G
Fig. F
Clip
Fig. E
Clip
WEEK HOW OFTEN
(times per week)
HOW HARD
(% heart rate)
HOW LONG
(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-LEVEL
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 LONG
(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 LONG
(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
Gym®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 Adjustment
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 Settings – The Foot Rest Bar has 2 position settings.
Standard Upright Position
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 Position
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.
Headrest
(raised 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,
• Get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tness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 Long, 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.
Insert Knob
here for
Standard
Upright
Position
Insert
Knob
here for
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 Down
Seated
High Row
Leg Circles
Frog
Leg Press
Bridge
Serving Bread
Hug A Tree
Triceps Press
Stomach
Massage/
Coordination
Mermaid
Layout
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.
Gently assist the stretch by pulling on the elbow.
Hold for 20 to 30 seconds. Repeat for the opposite arm.
PILATES POWER GYM®PRO 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
Second Position
Plie
Narrow Squat
Heel Drop
Prance
First Position
Plie
Arm Circles
The Hundreds
Arm Pullover
Triceps
Overhead Press
Front Press
Torso Rotation
Zorro
Side Leg
Press
Press Away
Scooter
Seated
Low Row
(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. Gently 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.
Layout
Sit facing sideways on the Glideboard 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 FIG. 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 Glideboard. Hold for 20 to 30 seconds without
bouncing. See FIG. 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.
Glideboard Incline Position Tension Cords
Beginner A #1 and/or #2
Advanced A#1 and/or #2
Fig 29bFig 29a

-------- 16 -------- -------- 33 --------
PILATES POWER GYM®PRO SYSTEM
The Pilates Power Gym® Pro 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 Gym®Pro 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 Gym®Pro exerciser was designed
to help you tone and strengthen your upper body,
lower body and core. We recommend that you do the
Pilates Power Gym®Pro 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 Gym®Pro workout section below and on
the following page to determine the workout that is
appropriate for you.
2. Cardiovascular Exercise. The Pilates Power Gym®
Pro 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 Gym®Pro 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 Gym®Pro system
also includes both the Jump Start and Exercise and
Nutrition Guide to provide you with healthy eating
choices.
PILATES POWER GYM®PRO WORKOUT
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. Great 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 Glideboard, legs together and toes pointing up. Grasp one handle in each
hand with your palms facing forward and the forearms vertical to the Glideboard. See FIG. 27a. Exhale
and simultaneously press your arms down toward your sides while raising the head and shoulders off the
Glideboard in a “crunch” motion and straighten your legs to a 45-degree position. See FIG. 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 FIG. 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 Glideboard 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
FIG. 28a. Keeping your spine lengthened, bend laterally toward the bar, bringing your right hand towards
the bar. Simultaneously push the Glideboard away using your abs and right arm. See FIG. 28b. Pause
at the end of the motion. Then, slowly slide the Glideboard 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.
Glideboard Incline Position Tension Cords
Beginner A #1 and/or #2
Advanced A#1, #2 and/or #3
Fig 28bFig 28a
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
Gym® Pro 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 Long, 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 Gym®Pro
system includes the Pilates Power Gym®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 Gym®Pro 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
Glideboard.
Advanced should strive for a long term goal of
completing the Pilates Power Gym®Pro 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 Glideboard. 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.
Developing Your Pilates Power Gym®Pro Workout
Hug A Tree
Sit in a cross-legged position on the Glideboard, or sit with your legs extended and the ankles crossed,
facing the Foot Rest Bar Assembly with the handles behind you. Grasp 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 FIG. 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 Glideboard. See FIG. 25b. Pause, then slowly return to the start position.
Perform 8 to 16 repetitions
Works the chest and front shoulders.
Glideboard Incline Position Tension Cords
Beginner B #1 or #2
Advanced B or C #1, #2 and/or #3
Fig 25bFig 25a
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 Glideboard, legs together and
toes pointing up. Grasp one handle in each hand with your palms facing upward. Bend your elbows, placing
them on the Glideboard and pull the upper arms in tightly to your sides so your forearms are vertical and
your palms face forward. See FIG. 26a. Holding your upper arms stationary, slowly extend the elbows,
bringing your palms down toward the outside of your thighs. See FIG. 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.
Glideboard Incline Position Tension Cords
Beginner A #1 and/or #2
Advanced B or C #1, #2, #3 and/or #4
Fig 26bFig 26a
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 FIG. 23a. Keep the
Glideboard from moving as you lift your hips up off the Glideboard until your torso forms a straight line from
your shoulders to your knees. See FIG. 23b. Slowly exhale as you lower your hips back onto the Glideboard.
Perform 8 to 16 repetitions
Works the hips, inner thighs, front and back thighs and buttocks.
Glideboard Incline Position Tension Cords
Beginner A #1, #2, #3 and #4
Advanced A or B #1 and/or #2
Fig 23bFig 23a
Serving Bread
Sit in a cross-legged position on the Glideboard, or sit with your legs extended and the ankles crossed,
facing the Foot Rest Bar Assembly with the handles behind you. Grasp a handle in each hand and bend
your elbows, keeping them close to your sides with the palms up. See FIG. 24a. Keep your back straight
and press your arms forward until they are almost straight. See FIG. 24b. Pause for a moment then return
slowly to the start position.
Perform 8 to 16 repetitions
Works the chest, front shoulders and abs.
Glideboard Incline Position Tension Cords
Beginner B #1 or #2
Advanced B or C #1, #2 and/or #3
Fig 24bFig 24a
Accessory: Handles
PILATES POWER GYM®PRO - 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 Gym®Pro Workout can be followed beyond the 8 week workout progression by
continuing with the Advanced Level recommendations and varying the Tension Cord and Glideboard
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
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
*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 or C
*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.