New Image FITT CUBE User manual

newimagefitness.co.uk
INTERVAL TRAINING
GYM IN A BOX

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We’re passionate about helping you be fit, strong and active!
Whatever your fitness goal, New Image has a range of unique
and easy-to-use fitness solutions to help you be your best.
We know getting started is sometimes the hardest part so we
design all our products to be simple, fun to use and effective.
We hope you enjoy your new Fitt Cube and would love to hear
your experiences. Check out our social channels and take a look
at YouTube for videos, tips and workouts.
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... to New Image

your way to tness!
STEP
TWIST
GRIP
JUMP
4

Whether you’re looking to
build functional strength or
you want a high intensity,
calorie burning workout, FITT
Cube is the tool you need.
Engineered with a compact but
heavy-duty steel frame, FITT Cube
offers 4 functions and over 20
exercises in a 45cm cubic volume.
STEP, GRIP, TWIST and JUMP your
way to fitness by flipping the cube
to the function of your choice. The
following pages will help you get
the most out of your FITT Cube with
exercises, tips and tricks.
This booklet shows you how to get
the most from your FITT Cube
with exercises, tips and tricks!
FITT Cube is an innovative, self-contained tool
developed specically for interval training.
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STEP GRIP
1
2
6

TWIST JUMP
3
4
7

STEP
Carefully step onto FITT Cube with one
foot on each pedal. Allow your arms to
be somewhat loose so you can focus
primarily on the movement of your legs.
Step downward with one foot, which
should cause the other food pedal to rise
at the same time. When you reach the
crest of the movement with the top foot,
promptly press down with that foot and
allow the other to rise.
Start out slowly, then increase your
speed as you get more comfortable with
the movement to achieve an effective
workout.
Primary muscles worked – calves,
hamstrings, quads, glutes
FITT Cube function – STEP.
BEGINNER
8

BICEPS STEP*
Grab the resistance band handles before
carefully stepping onto FITT Cube with
one foot on each pedal.
Keep your back straight, chest up and
stomach tight. Start with your arms
straight down with palms facing forward,
and elbows tight to your sides.
Pull your left hand up and bend your arm
at the elbow until your hand is at chest
height. At the same time, step downward
with your left foot. When you reach
the crest of the movement, promptly
extend your left arm and bend your
right, stepping down with your right foot
simultaneously.
Start out slowly, then increase your
speed as you get more comfortable with
the movement to achieve an effective
workout.
Primary muscles worked – calves,
hamstrings, quads, glutes, biceps.
FITT Cube function – STEP.
*Resistance bands not included as standard.
Available from High Street TV.
BEGINNER
9

FRONT RAISE STEP*
Grab the resistance band handles before
carefully stepping onto FITT Cube with
one foot on each pedal.
Keep your back straight, chest up and
stomach tight. Start with your arms by
your sides, palms facing down.
Pull your left hand up and away from
your body in front of you, keeping your
arm almost straight, until your knuckles
are at shoulder height. At the same
time, step downward with your right
foot. When you reach the crest of the
movement, slowly lower your left hand
back down to your side, raising your right
hand at the same speed and stepping
down with your left foot simultaneously.
Start out slowly, then increase your
speed as you get more comfortable with
the movement to achieve an effective
workout.
Primary muscles worked – calves,
hamstrings, quads, glutes, anterior
deltoids.
FITT Cube function – STEP.
*Resistance bands not included as standard.
Available from HSTV.
BEGINNER
10

HAND STEP
Lower yourself to your knees in front of
FITT Cube, with the stepper in front of
you. Place one hand on each pedal and,
when balanced, transfer your weight
onto your hands, lifting your knees off
the ground so you are in a plank position.
Press downward with one hand, which
will cause the other pedal to rise at the
same time. When you reach the crest
of the movement with the top hand,
promptly press down with that hand and
allow the other to rise.
Start out slowly, then increase your
speed as you get more comfortable with
the movement to achieve an effective
workout.
Primary muscles worked
– core, chest, triceps, shoulders.
FITT Cube function – STEP.
INTERMEDIATE
11

PRESS UP
Grip the soft-touch handles either side of
the stepper and assume an incline press-
up position, imagining pulling your navel
to your spine, your core tight.
For a close press, tuck your elbows into
your sides as you lower your chest to the
handles in a controlled, slow movement
before forcing back
up powerfully.
For a wider press, let your elbows spread
out as you lower your chest, again
forcing back up powerfully. You’ll find the
muscle engagement is slightly different
for each position so try both as you
become comfortable with the move.
Primary muscles worked – chest,
triceps, shoulders, core.
FITT Cube function – GRIP.
INTERMEDIATE
12

DIPS
Face away from FITT Cube and grip the
handles behind you, knees bent, arms
straight, palms facing in. Walk your feet
out slightly so that your bottom is in
front of FITT Cube. This is the starting
position.
Slowly lower your body by bending at
the elbows, stopping when your upper
arms are parallel to the floor. You’ll
find your bottom is a few inches off
the ground. If you make contact with
the ground, stop slightly earlier on the
following repetitions so you are under
constant tension.
Push yourself back up to the starting
position, straightening your arms to lift
your torso back up. Keep your legs still
throughout.
Primary muscles worked – triceps,
shoulders, chest, core.
FITT Cube function – GRIP.
INTERMEDIATE
13

BENT OVER ROW
Stand with FITT Cube in front of you,
feet shoulder width apart. Bend the
knees slightly and hinge at the hip joint
until your torso is almost parallel to the
floor, ensuring your back is straight
throughout.
Grip the handles with palms facing in.
This is your starting position.
Keeping the torso stationary, breathe
out and lift FITT Cube towards your
chest. Keep the elbows close to the
body and as you reach the top of the
movement, squeeze your back muscles
and hold for a brief pause.
Inhale and slowly lower FITT Cube
back to the starting position.
Primary muscles worked – Latissimus
dorsi, rhomboids and biceps.
FITT Cube function – GRIP.
ADVANCED
14

TWIST
Sit in the centre of the cushioned
twist seat on FITT Cube with your feet
grounded in front of you.
Grip the frame beneath you and,
engaging your abs and core, lift your feet
off the ground. Rotate your shoulders to
the right as you rotate your knees up to
your left.
Find a comfortable limit for your
rotation, then rotate your shoulders back
to the left with your knees moving round
to the right.
Primary muscles worked – core.
FITT Cube function – TWIST.
BEGINNER
15

RUSSIAN TWISTS
Sit in the centre of the cushioned
twist seat on FITT Cube with your feet
grounded in front of you.
Engaging your abs and core, lean back as
far as you can without losing control or
arching your back, lifting your feet off the
floor at the same time. Keep your hands in
front of your body for balance and rotate
your shoulders to the left.
Find a comfortable limit for your rotation,
then rotate your shoulders back to the
right, before returning to centre.
Primary muscles worked – core.
FITT Cube function – TWIST.
INTERMEDIATE
16

V-SIT
Sit in the centre of the cushioned twist
seat on FITT Cube with your feet lifted
off the floor, knees bent so that they are
the same level as your chest.
Engage your abs and core with your
chest open and lifted. With your arms
by your sides, slowly unfold from your
seated V by simultaneously lowering
your torso and legs towards the floor
and away from each other. Stop when
your legs are around a 45 degree angle,
or when you feel your lower back arch
away from the seat.
With your core tight and tucked, use
your abs to return to the starting
position.
Primary muscles worked – core.
FITT Cube function – TWIST.
ADVANCED
17

UNSTABLE PLANK
Start off by carefully placing your palms
flat on the twist seat and move your feet
out until you are in the press-up position.
When balanced, lower your arms until
your forearms, elbows and fists are flat
on the seat. Contract your core and
lengthen your spine. Try to be as parallel
to the ground as you can.
Concentrate on keeping your core tight,
as well as squeezing your glutes to stay
as stable as you can.
Primary muscles worked – core.
FITT Cube function – TWIST.
INTERMEDIATE
18

POWER PISTOL SQUAT
Sit on the jump platform side of FITT
Cube with feet placed flat on the floor.
Extend your left leg out in front of you
and, holding your arms out for balance,
drive through your right heel, forcing
yourself up to a standing position on
one leg.
When you reach the crest of the
movement, lower yourself in a controlled
manner back down, resisting the
downward motion until you are sat back
down on the platform.
Swap legs, extending your right leg with
your left foot placed flat on the floor.
Drive through your left leg until standing
and lower back down. That is one rep.
Primary muscles worked
– hamstrings, quads,
glutes, core, calves.
FITT Cube function
– JUMP.
ADVANCED
19

MULTI-LEVEL PUSH-UP
Start on the floor in full plank position to
the left of FITT Cube, left palm on floor,
right palm on the platform near the edge.
Do a push-up, lowering your chest to the
floor, then pressing up to the start.
Walk your hands and feet to the right,
placing your right palm near the right
edge of the box, left palm near left edge
and stepping your feet to the right.
Do a push-up on top of the platform,
then walk hands and feet to the right
again so the your left palm is near the
right edge of the box and right palm is
on the floor. Do a further push-up to
complete one rep.
Primary muscles worked – shoulders,
chest, triceps, abs.
FITT Cube function – JUMP.
INTERMEDIATE
20