Perfect Fitness perfect situp User manual

Owner’s Manual & Meal Plan
For maximum effectiveness and safety,
please review this Owner’s Manual before
using your Perfect Situp®equipment.
Perfect Fitness develops innovative fitness solutions that
maximize muscle engagement and biomechanical efficiency.
Our products use simple, natural movements and
back-to-basics principles to enable anyone to unlock their
potential. Visit www.perfectonline.com to learn more.
As distributor of this Perfect Fitness product, Fitness Quest
warrants this product to be free from defects in materials and
workmanship when used according to the manufacturer’s
instructions. See limited Warranty Card for details.
1/31/11-E

®
©2010 and ©2011 Perfect Fitness and Fitness Quest Inc. All rights reserved.
Perfect Situp® is a registered trademark of Perfect Fitness, used under license
by Fitness Quest Inc. U.S. and International Patents Pending. www.PerfectOnline.com
No part of this booklet may be reproduced or utilized in any form or by any means electronic,
mechanical or otherwise without the expressed written consent of the copyright holder.
1/31/11-E
Important Safety Information ...............................................2-3
Equipment Warning Label........................................................4
Specifications & Parts..............................................................4
Introduction ..............................................................................5
Assembly Instructions ........................................................6-12
Parts List & Exploded View ....................................................13
are & Storage.......................................................................14
Getting Started..................................................................14-15
Exercise Guidelines ..........................................................16-17
Warm-Up and ool Down Stretches.................................18-19
The Perfect Situp®System ...............................................20-21
ardiovascular onditioning.............................................22-25
Perfect Situp Meal Plan....................................................26-55
Table of Contents
Distributed by

55
SUNDAY
Breakfast
5 egg whites + 1 cup cooked
oatmeal + ½ cup skim milk
Snack
2 whole grain Wasa crackers +
2 wedges, low-fat Laughing ow
cheese + 1 tomato
Lunch
Sandwich: 1 whole wheat pita
(small) + 4 oz. reduced-sodium,
ham, turkey, or lean roast beef
+ 1 oz. avocado + lettuce, tomato,
mustard + 1 small peach
Snack
14 baby carrots + ¼ cup hummus
Dinner
4 oz. cooked, lean, ground turkey
or beef + 1 cup spaghetti squash,
cooked + ½ cup marinara sauce +
1 cup steamed veggies
*Extra: 6 oz. non-fat, plain yogurt
with two strawberries
WARNING
Failure to read and Follow the saFety instructions
stated in this owner’s Manual and on the workout
chart May result in PossiBle serious injury or death.
5) Before EACH use, visually inspect
the equipment. Never use this
equipment if it is not working
properly or if there are damaged
or worn parts. all our Parts
Department to order replacement
parts. Refer to page 5.
6) Use this equipment ONLY for the
intended use as described by the
manufacturer. DO NOT modify the
equipment or use at tachments not
rec om mend ed by the manufacturer.
7) 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.
8) Wear appropriate clothing when
exercising. Workout clothing should
be comfortable and lightweight, and
should allow freedom of movement.
Wear comfortable athletic shoes
made of good support with non-slip
soles, such as running or aerobic
shoes.
9) 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.
1) Fitness training can result in serious
or fatal injury. Risk of injury can be
lessened when safe technique and
common sense are practiced. Before
starting this or any other exercise
program, consult your physician. Your
physician should assist you in deter-
mining the target heart rate zone
appropriate for your age and physical
condition. ertain 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 prob-
lems or balance impairments. If you
are taking med i ca tion which may
affect your heart rate, a physician's
advice is ab so lute ly essential.
2) Start out slowly and progress sensibly.
Even if you are an experienced exer-
ciser, start with the beginner workout
and become familiar with all of the
exercises before moving on to more
advanced workouts or exercises.
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.
Important Safety Information
2

54
FRIDAY
Breakfast
1 cup cooked oatmeal + 1 cup skim
milk + 1 tbsp. raisins
Snack
1 peach or medium apple + ½ cup
non-fat cottage cheese
Lunch
4 oz. chicken or beef kabob +
½ cup cooked brown rice + 1 cup
salad + 1 tbsp. low-fat dressing
Snack
1 medium plum + 1 piece low-fat
string cheese
Snack
½ cup edamame
Dinner
2 oz. ground turkey + ¼ cup
kidney or black beans + 1 oz.
low-fat cheese + 2 tsp. picante
sauce + 2 cups salad greens
SATURDAY
Breakfast
Smoothie: 1 cup skim milk +
1 scoop protein powder + 1 cup
frozen berries
Snack
½ cup non-fat cottage cheese +
1 tbsp. sugar free jam + ½ cup
bran cereal
Lunch
½ cup cooked whole wheat pasta +
1 cup spinach, steamed + 3 oz.
chicken or 5 oz. shrimp + ½ cup
marinara sauce
Snack
22 whole, dry roasted or raw
almonds
Dinner
3 oz. chicken or steak sautéed in
wok with 2 cups veggies of choice,
1 clove garlic, 1 tsp. fresh ginger,
chopped, 1 tsp. reduced-sodium
soy sauce + 1 tbsp. olive oil
*Extra: 1 medium fruit
3
– 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.
10) Breathe naturally, never holding
your breath during an exercise.
Avoid over training, you should be
able to carry on a conversation
while exercising.
11) Cool down after an exercise session
with 5 to10 minutes of gentle aerobic
exercise, such as walking, followed
by stretching.
12) Handicapped or disabled people
must have medical approval before
using this equipment and should be
under close su per vi sion when using
any exercise equipment.
13) ONLY one person at a time should
use this equipment.
14) DO NOT store in direct sunlight or
near direct heat sources.
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 setting
up or using the equipment.
16) The Perfect Situp®is designed and
constructed for PERSONAL OR
HOUSEHOLD USE ONLY.
The Perfect Situp®should NOT be
used in commercial settings includ-
ing, without limitation, health clubs
and fitness centers. Failure to follow
these instructions could result in
serious injury or death. Further, use
of the Perfect Situp®in a commercial
setting or resale by an unauthorized
dealer voids the warranty. See
Limited Warranty ard for details.
Go to www.fitnessquest.com or
call 1-800-497-5831 for replacement
label, manual or questions.

53
WEDNESDAY
Breakfast
½ grapefruit + 1 cup non-fat
cottage cheese
Snack
2 hardboiled eggs
Lunch
Sandwich: 1 whole wheat pita
(small) + 4 oz. reduced-sodium,
ham, turkey, or lean roast
beef + 1 oz. avocado + lettuce,
tomato, mustard + 1 small peach
Snack
6 celery stalks + 2 tbsp.
reduced- fat peanut butter
Dinner
8-10 medium shrimp cooked in
1 tbsp. olive oil + ajun seasoning
+ lemon juice + garlic + 2 cups
steamed veggies + 1 cup
blueberries
*Extra: 5 baby carrots with 1 tbsp.
low-fat ranch dressing
THURSDAY
Breakfast
4 egg whites + 1 yolk + 1 slice whole
grain toast with 1 tsp. reduced-fat
peanut butter OR 1 tsp. sugar free
jam + 1 apple
Snack
½ cup sliced berries + 4 oz.
non-fat, plain yogurt
Lunch
Tuna salad: 1 can, water packed
tuna (6 oz.) + 1 tbsp. low-fat mayo
+ ¼ cup chopped celery + large
green salad + ½ baked yam
Snack
¼ cup raw cashews + 4 celery
sticks + 4 carrot sticks
Dinner
4 oz. cooked, lean ground turkey
or beef + 1 cup spaghetti squash,
cooked + ½ cup marinara sauce
+ 1 cup steamed veggies
*Extra: 1 tbsp. reduced-fat peanut
butter
4
Equipment Warning Label
Specifications & Parts
WARNING
Failure to read and follow the safety instructions stated in the Owner’s
Manual may result in POSSIBLE SERIOUS INJURY OR DEATH. KEEP
CHILDREN AWAY. Maximum user weight 300 lbs. Replace this label
if damaged, illegible or removed. Class HC. Go to our website:
www.fitnessquest.com or call Customer Service: 1-800- 97-5831
for replacement label, manual or questions.
Length: 46-1/2” to 59”
Width: 15-1/4”
Height: 8-1/2”
IMPO TANT: See below for placement of this Warning Label on your equipment.
Product Weight: 8 lbs.
Maximum User Weight: 300 lbs.
Lower Body
Support w/Feet
Body Pad Plug
Back
Blade
Foot
Straps
Leg
Blades
Foot
Support
Foot
Support
WARNING
Neck
Support
Hanging
Hook

52
MONDAY
Breakfast
1 cup cooked oatmeal + 1 tbsp.
reduced-fat peanut butter + 2 tbsp.
raisins
Snack
2 whole grain Wasa crackers +
2 wedges, low-fat Laughing ow
cheese + 1 tomato
Lunch
Burrito: 1 small whole wheat
tortilla, ¼ cup salsa + 1 slice low-
fat cheese + 3 oz. chicken or steak
+ 1 small apple
Snack
14 baby carrots + ¼ cup hummus
Dinner
2 oz. ground turkey + ¼ cup
kidney or black beans + 1 oz.
low-fat cheese + 2 tsp. picante
sauce + 2 cups salad greens
*Extra: 6 oz. non-fat, plain yogurt
with two strawberries
WEEK 4
TUESDAY
Breakfast
Pita sandwich: 4 egg whites +
1 Morningstar breakfast patty +
1 slice low-fat cheddar cheese +
¼ cup salsa + 1 whole wheat pita
Snack
1 peach or medium apple + ½ cup
non-fat cottage cheese
Snack
22 whole, dry roasted or raw
almonds
Lunch
hef salad: 2 cups of mixed greens,
two, 1 oz. slices of low-fat cheese,
one, 1 oz. slice each, reduced-
sodium turkey and ham, + 2 tbsp.
low-fat ranch dressing + 1 whole
wheat roll or 2 whole grain Wasa
crackers
Dinner
5 oz. grilled or broiled white fish
of choice + 1 cup steamed veggies
+ 1 tbsp. olive oil
*Extra: 1 tbsp. reduced-fat peanut
butter
Snack
1 medium plum + 1 low-fat
string cheese
5
Introduction
To order parts, please contact our Parts Department, toll free at 1-800-497-5831,
Monday through Friday, 8:30am to 6:00pm, EST.
IMPORTANT: Please have your serial number, date of purchase and this Owner’s
Manual ready when calling for parts.
Serial #:______________________ Date Purchased _______________
ORDERING REPLACEMENT PARTS
Getting in shape takes the right attitude and perseverance.
Everything else falls into place if you start with these goals.
The right equipment makes the task that much easier, so
congratulations on your purchase of the Perfect Situp®.
The Perfect Situp®is one of the cornerstones of an effective,
time-efficient exercise regime. No matter your fitness level,
you can progress at a rate that’s right for you using Perfect
Fitness products.
Sticking with a program of regular exercise takes a team and I encourage you to
join ours. Go to www.perfectonline.com to find out about new products, get workout
tips and view videos. Join us on Facebook at www.facebook.com/perfectfitness - it’s
the place to ask questions, share your progress and test yourself against the best.
Many of our top users have created their own exercise routines using our products.
The team that works out together, stays together – find a teammate and Go For It!
We want to hear how you’re doing, because your success is our success!
Alden Mills
CEO, Perfect Fitness
If you have any comments or questions about your Perfect Fitness product, please
email, call or write to our ustomer Service Specialists. Our goal is your complete
satisfaction.
Perfect Situp, ustomer Service Department
317 Fitness Quest Plaza, anton, Ohio 44750-1001
all Toll Free: 1-877-974-7733, Monday through Friday, 8:30am to 6:00pm, EST
Email: [e-mail]
Please do not call the above number when ordering eplacement Parts. See below.
Comments or Questions?
IMPO TANT: This Owner’s Manual is the authoritative source of information about
your Perfect Situp®. Please read it carefully and follow all the instructions.

51
SUNDAY
Breakfast
5 egg whites + 1 cup cooked
oatmeal + ½ cup skim milk
Snack
22 whole, dry roasted or raw
almonds
Lunch
hicken rice bowl: 3 oz. grilled
chicken + ½ cup cooked brown rice
+ 1 cup steamed veggies + 2 tbsp.
low-fat dressing
Snack
1 peach or medium apple + ½ cup
non-fat cottage cheese
Snack
¼ cup raw cashews + 4 celery
sticks + 4 carrot sticks
Dinner
3 oz. flank steak + 1 cup steamed
veggies + 1 cup salad + 2 tbsp.
low-fat dressing + 1 medium
apple
6
Assembly Instructions
LAY OUT THE PARTS of your Perfect Situp as shown below and familiarize yourself
with the parts for easier assembly.
Neck Support
Lower Body
Support
Body
Pad
Back
Blade
Foot
Straps
Hanging
Hook
Plugs
Leg
Blades
Foot
Supports
STEP 1
Lay the Body Pad down on a flat
surface. Red Foam side up.
STEP 2
Place the Lower Body Support on top of
the Body Pad with the Red Foam on top
of the Lower Body Support.
Lower Body
Support
ed Foam
ed Foam
Body Pad
11

50
FRIDAY
Breakfast
1 cup cooked oatmeal + 1 cup skim
milk + 1 tbsp. raisins
Snack
½ cup non-fat cottage cheese +
1 tbsp. sugar free jam + ½ cup
bran cereal
Lunch
Tuna salad: 1 can, water packed
tuna (6 oz.) + 1 tbsp. low-fat mayo
+ ¼ cup chopped celery + large
green salad + ½ baked yam
Snack
2 whole grain Wasa crackers +
2 wedges, low-fat Laughing ow
cheese + 1 tomato
Dinner
3 oz. chicken or steak sautéed in
wok with 2 cups veggies of choice,
1 clove garlic, 1 tsp. fresh ginger,
chopped, 1 tsp. reduced-sodium
soy sauce + 1 tbsp. olive oil
*Extra: 1 medium fruit
SATURDAY
Breakfast
Egg white omelet: 5 egg whites +
½ cup of chopped veggies of
choice + 1 cup sliced berries +
1 slice whole wheat toast
Snack
½ cup sliced berries + 4 oz.
non-fat, plain yogurt
Lunch
Burger: 4 oz. extra lean, ground
turkey or beef + 1 whole wheat
hamburger bun + 1 slice low-fat
cheddar cheese + 1 cup salad
greens + 1 tbsp. low-fat dressing
Snack
1 medium apple + 2 tbsp.
reduced-fat peanut butter
Dinner
6 oz. grilled salmon + 2 cups
salad greens + 1 tbsp. low-fat
dressing
*Extra: 1 low-fat string cheese
7
STEP 3
Line up holes of Red Foam and
Lower Body Support. Press in 2
of the Plugs through both parts.
STEP 4
NOTE: When attaching the
Back Blade make sure the
Number Sticker (1) is facing
up (as shown) and matches
the number on the Body Pad.
b. Slide the Back Blade into
the Slot in the plastic on
the Body Pad.
Lower Body
Support
ed
Foam Hole
Hole
Plugs
Back Blade
(make sure Weight Sticker
faces down)
Slot Body Pad
Back Blade Slot
STEP 5
The Back Blade will come out under
the Foam just before the Lower Body
Support. ontinue pushing the Back
Blade until it locks into the 1st Lock.
You will hear and feel the Back Blade
lock into the 1st Lock.
Body Pad
Plastic
Back
Blade
1st LOCK
a
b
11
1
1
1
IMPORTANT:
Before assembling the Back Blade,
make sure that the Weight Sticker is
facing down. Failure to do so can
damage your unit.
Back Blade
Weight Sticker

49
WEDNESDAY
Breakfast
Pita sandwich: 4 egg whites +
1 Morningstar breakfast patty +
1 slice low-fat cheddar cheese +
¼ cup salsa + 1 whole wheat pita
Snack
14 baby carrots + ¼ cup hummus
Lunch
½ cup cooked whole wheat pasta +
1 cup spinach, steamed + 3 oz.
chicken or 5 oz shrimp + ½ cup
marinara sauce
Snack
½ cup sliced berries + 4 oz. non-fat,
plain yogurt
Dinner
6 oz. baked or broiled fish (salmon,
halibut, cod etc.) + 1 cup steamed
veggies + 1 cup salad + 1 tbsp.
low-fat dressing
*Extra: 3 slices reduced-sodium,
turkey with mustard
THURSDAY
Breakfast
½ cup Kashi Go-Lean cereal +
½ cup blueberries + 4 oz. non-fat,
plain yogurt
Snack
1 medium apple + 2 tbsp. reduced-
fat peanut butter
Snack
1 peach or medium apple + ½ cup
non-fat cottage cheese
Lunch
Burrito: 1 small whole wheat
tortilla, ¼ cup salsa + 1 slice
low-fat cheese + 3 oz. chicken
or steak + 1 small apple
Dinner
3 oz. chicken breast + 1 cup green
beans + 1 cup salad + 1 tbsp. low-
fat dressing + 1 medium fruit
(apple, orange)
*Extra: 11 raw almonds
Snack
2 hardboiled eggs
8
STEP 6
The Back Blade can be locked into 1 of 3 Locks provided. It is suggested to lock the
Back Blade into the 2nd Lock.
a. To adjust and move the Back Blade to the 2nd Lock, lift lightly on the 1st Lock.
Back
Blade
1st LOCK
2nd LOCK
b. Slide the Back Blade into the 2nd Lock. You will hear and feel the Blade lock into
each Lock as you adjust the Back Blade.
Back Blade
is behind
Body Pad
Tug outward
on end of
Back Blade
c. After locking the Back Blade into the 2nd Lock, turn the assembly over to be
sure the Back Blade is assembled properly as shown below.
d. Tug outward on the end of the Back Blade to make sure it is securely in place.
a
b
c
d
2nd LOCK
3rd LOCK
Back
Blade

48
MONDAY
Breakfast
4 egg whites + 1 yolk + 1 slice whole
grain toast with 1 tsp. reduced-fat
peanut butter OR 1 tsp. sugar-free
jam + 1 apple
Snack
½ cup non-fat cottage cheese +
1 tbsp. sugar free jam + ½ cup
bran cereal
Lunch
hef salad: 2 cups of mixed greens,
two, 1 oz. slices of low-fat cheese,
one, 1 oz. slice each reduced-
sodium turkey and ham, + 2 tbsp.
low-fat ranch dressing + 1 whole
wheat roll or 2 whole grain Wasa
crackers
Snack
¼ cup raw cashews + 4 celery
sticks + 4 carrot sticks
Snack
1 medium plum + 1 low-fat
string cheese
Dinner
3 oz. flank steak + 1 cup steamed
veggies + 1 cup salad + 2 tbsp.
low-fat dressing + 1 medium
apple
WEEK 3
TUESDAY
Breakfast
Egg white omelet: 5 egg whites +
½ cup of chopped spinach, mush-
rooms, peppers or other veggies
of choice + 1 cup sliced berries +
1 slice whole wheat toast
Snack
1 Balance Bar
Lunch
hicken rice bowl: 3 oz. grilled
chicken + ½ cup cooked brown
rice + 1 cup steamed veggies +
2 tbsp. low-fat dressing
Snack
6 celery stalks + 2 tbsp.
reduced- fat peanut butter
Dinner
4 oz. cooked, lean, ground,
reduced-sodium turkey or beef +
1 cup spaghetti squash, cooked +
½ cup marinara sauce + 1 cup
steamed veggies
*Extra: ½ cup blueberries
9
STEP 7
a. Turn the assembly back over to continue assembly.
b. With the printed side down, make sure the Number Sticker (2) on the Leg Blades
are facing up (as shown) and match the numbers on the Plastic Bracket. Slide one
of the Leg Blades under the Plastic Brackets and into the slot at the bottom
of the Lower Body Support.
The slot at the end of the Leg Blade will lock into one of the 3 Locks provided.
It is suggested to lock the Leg Blade into the 2nd Lock. You will hear and
feel the Leg Blade lock into the 1st Lock.
Leg
Blade
Leg
Blade
a
b
1st
LOCK
2nd
LOCK
3rd
LOCK
Plastic Bracket
Plastic Bracket
Lower Body Support
Plastic
Bracket
Plastic
Bracket
Slot
2
2
2
2
2
2
2
2
IMPORTANT:
Before assembling the Leg Blades,
make sure that the Perfect Situp
Logo and Weight Sticker are facing
down. Failure to do so can damage
your unit.
Leg Blades
Weight Sticker Logo

47
SUNDAY
Breakfast
½ banana + 1 cup bran flakes +
1 cup skim milk
Snack
6 celery stalks + 2 tbsp.
reduced-fat peanut butter
Lunch
Sandwich: 1 whole wheat pita
(small) + 4 oz. reduced-sodium
ham, turkey, or lean roast beef +
1 oz. avocado + lettuce, tomato,
mustard + 1 small peach
Snack
14 baby carrots + ¼ cup hummus
Dinner
3 oz. flank steak + 1 cup steamed
veggies + 1 cup salad + 2 tbsp.
low-fat dressing + 1 medium apple
*Extra: 1 slice avocado, 1 slice
tomato, 1 Wasa cracker
10
STEP 8
a. To adjust and move the Leg Blade to the 2nd Lock, lift lightly on the 1st Lock.
b. Slide the Leg Blade into the 2nd Lock.
c. Tug outward on the Leg Blade to make sure it is securely in place.
d. Follow this same procedure for the 2nd Leg Blade.
a
b
d
Leg Blade
1st
LOCK
2nd
LOCK
3rd
LOCK
Tug outward on
Leg Blade
c
1st
LOCK
2nd
LOCK
3rd
LOCK
2
2
2
2
2
2
2
2
2

46
FRIDAY
Breakfast
Pita sandwich: 4 egg whites +
1 Morningstar breakfast patty +
1 slice low-fat cheddar cheese +
¼ cup salsa + 1 whole wheat pita
Snack
1 peach or medium apple + ½ cup
non-fat cottage cheese
Lunch
Burger: 4 oz. extra lean, ground,
reduced-sodium turkey or beef +
1 whole wheat hamburger bun +
1 slice low-fat cheddar cheese +
1 cup salad greens + 1 tbsp.
low-fat dressing
Snack
22 whole, dry roasted or raw
almonds
Dinner
5 oz. grilled or broiled white fish
of choice + 1 cup steamed veggies
+ 1 tbsp. olive oil
*Extra: 1 low-fat string cheese
SATURDAY
Breakfast
½ cup Kashi Go-Lean cereal +
½ cup blueberries + 4 oz. non-fat,
plain yogurt
Snack
2 hardboiled eggs
Lunch
½ cup cooked whole wheat pasta +
1 cup spinach, steamed + 3 oz.
chicken or 5 oz. shrimp + ½ cup
marinara sauce
Snack
¼ cup raw cashews + 4 celery
sticks + 4 carrot sticks
Dinner
2 oz. ground, reduced-sodium
turkey + ¼ cup kidney or black
beans + 1 oz. low-fat cheese +
2 tsp. picante sauce + 2 cups
salad greens
*Extra: 20 grapes
STEP 9
a. Turn the unit face up. Make sure the Holes on the Foam align with the Holes on the
Lower Body Support.
b. Insert the 4 plugs into the Body Pad and through the Lower Body Support.
STEP 10
a. Turn the unit over. Make sure the Number Sticker (3) on the Back Blade matches
the number (3) on the Neck Support. Slide the Neck Support onto the Back Blade.
You will hear and feel the Blade lock into place.
b. Tug on the Neck Support to make sure it is securely in place.
ab
Plugs
Holes
Neck Support
LOCK
Back Blade
Leg Blade
Lock
Foot
Support
STEP 11
a. Slide the Foot Support onto the Leg Blade. Make sure the Number Sticker (4) on
the Leg Blade matches the number (4) on the Foot Support. You will hear and feel
the Leg Blade lock into place.
b. Tug on the Foot Support to make sure it is securely in place.
c. Follow the same procedure for the second Foot Support.
11
abTug on Neck
Support
Tug on Foot
Support
a
b
c
3
3
3
4
44
4
4
4

45
STEP 12
a. Turn the unit over. Attach the Foot Strap onto the Foot Support by placing the hole
in the Foot Strap over the holder on the Foot Support. Attach the other end of the
Foot Strap in the same manner.
b. Follow the same procedure for the second Foot Support and Foot Strap.
Foot
Strap
Strap Holder
Foot
Support
ASSEMBLY IS NOW COMPLETE
IMPORTANT:
Please read this Owner’s Manual and your Workout hart before
beginning your workout for important instructions
on how to use your Perfect Situp®.
12
ab
WEDNESDAY
Breakfast
Egg white omelet: 5 egg whites +
½ cup of chopped veggies of
choice + 1 cup sliced berries +
1 slice whole wheat toast
Snack
1 medium apple + 2 tbsp.
reduced-fat peanut butter
Lunch
Tuna salad: 1 can, water packed
tuna (6 oz.) + 1 tbsp. low-fat
mayo + ¼ cup chopped celery +
large green salad + ½ baked yam
Snack
½ cup edamame
Dinner
3 oz. chicken or steak sautéed in
wok with 2 cups veggies of choice,
1 clove garlic, 1 tsp. fresh ginger,
chopped, 1 tsp. reduced-sodium
soy sauce + 1 tbsp. olive oil
*Extra: 6 oz. non-fat, plain yogurt
with 2 strawberries
THURSDAY
Breakfast
1 cup cooked oatmeal + 1 cup skim
milk + 1 tbsp. raisins
Snack
½ cup non-fat cottage cheese +
1 tbsp. sugar free jam + ½ cup
bran cereal
Lunch
4 oz. chicken or beef kabob +
½ cup cooked brown rice + 1 cup
salad + 1 tbsp. low-fat dressing
Snack
1 Balance Bar
Snack
100-calorie pack of microwave
popcorn
Dinner
2 oz. ground, reduced-sodium
turkey + ¼ cup kidney or black
beans + 1 oz. low-fat cheese +
2 tsp. picante sauce + 2 cups
salad greens

44
WEEK 2
MONDAY
Breakfast
Smoothie: 1 cup skim milk +
1 scoop protein powder + 1 cup
frozen berries
Snack
1 plum + 1 low-fat string cheese
Lunch
Two, 1 oz. slices, reduced-sodium
roast beef on 1 slice whole grain
bread with mustard, lettuce and
tomato + 1 piece fruit
Snack
14 baby carrots + ¼ cup hummus
Dinner
8-10 medium shrimp cooked in 1
tbsp. olive oil + ajun seasoning
+ lemon juice + garlic + 2 cups
steamed veggies + 1 cup
blueberries
*Extra: 1 slice avocado, 1 slice
tomato, 1 Wasa cracker
TUESDAY
Breakfast
½ banana + 1 cup bran flakes +
1 cup skim milk
Snack
1 whole grain Wasa cracker +
1 wedge, low-fat Laughing ow
cheese + 1 tomato
Snack
½ cup sliced berries + 4 oz.
non-fat, plain yogurt
Lunch
Burrito: 1 small whole wheat
tortilla, ¼ cup salsa + 1 slice low-
fat cheese + 3 oz. chicken or steak
+ 1 small apple
Dinner
6 oz. grilled salmon + 2 cups salad
greens + 1 tbsp. low-fat dressing
*Extra: 1 medium fruit
Snack
6 celery stalks + 2 tbsp. reduced-
fat peanut butter
Parts List & Exploded View
ITEM# PART# DESCRIPTION QTY
1 PPS06X Level 1 Back Blade 1
2 PPS07X Level 1 Leg Blade 2
3 PPS09X Hanging Hook 1
4 PPS03X Neck Support 1
8 PPS02X Lower Body Support
w/Feet 1
9 PPS01X Body Pad 1
11 PPS08X Plug 6
12 PPS04X Foot Support 2
ITEM# PART# DESCRIPTION QTY
13 PPS05X Foot Strap 2
PPS10X Owner’s Manual w/Meal Plan 1
PPS11X Instructional hart 1
PPS16X Level 2 Back Blade - optional 1
PPS17X Level 2 Leg Blade - optional 2
PPS18X Level 3 Back Blade - optional 1
PPS19X Level 3 Leg Blade - optional 2
PPS20X Guide To Healthy Eating Book 1
3
49
1
2
2
8
13
11
11
13
12
12
13

43
SUNDAY
Breakfast
5 egg whites + 1 cup cooked
oatmeal + ½ cup skim milk
Snack
22 whole, dry roasted or raw
almonds
Lunch
Tuna salad: 1 can, water packed
tuna (6 oz.) + 1 tbsp. low-fat
mayo + ¼ cup chopped celery +
large green salad with lettuce,
tomatoes, cucumbers and red
peppers + ½ baked yam
Snack
¼ cup raw cashews + 4 celery
sticks + 4 carrot sticks
Dinner
5 oz. grilled or broiled white fish
of choice + 1 cup steamed veggies
+ 1 tbsp. olive oil
*Extra: 5 baby carrots with 1 tbsp.
low-fat ranch dressing
14
Getting Started
AD USTING BACK AND LEG BLADES
The Neck Support and Foot Supports can be adjusted from 1 to 3 positions to fit
your height.
Locking the Back and Leg Blades into the 1st Lock will make the unit longer and
locking the Back and Leg Blades into the 3rd Lock will make the unit shorter.
To adjust the Neck Support, follow assembly instruction Step 6a, b, c and d.
To adjust the Foot Supports, follow assembly instruction Step 8a, b, c and d.
AD USTING FOOT STRAPS
The Foot Straps can be adjusted for a tighter fit. To make the Strap smaller, simply
pull on the end of the Strap and pull off the Strap Holder. Place the 2nd hole over the
Holder. This can be done on both sides of the Foot Straps and both Foot Supports.
To store your Perfect
Situp after use.
Store your device by
attaching the Hanging
Hook to the top of the
Neck Support.
arefully hang in a closet
or in an area where there
is little traffic and no
children.
Hanging
Hook
Neck
Support
Care & Storage
Your Perfect Situp has been carefully designed to require minimum maintenance.
To ensure this, we recommend that you do the following:
Keep your Perfect Situp clean.
Wipe sweat, dust or other residue off the Neck Support, Body Pad, Foot Supports
and Foot Straps with a soft, clean cloth after each use.
Before each use, visually inspect the device. Never use the Perfect Situp if it is not
working properly.
Tug on the Back and Leg Blades, Neck Support and Foot Straps to insure they are
locked in place every time you use your device.

42
FRIDAY
Breakfast
Smoothie: 1 cup skim milk +
1 scoop protein powder + 1 cup
frozen berries
Snack
1 medium plum + 1 low-fat
string cheese
Lunch
Burrito: 1 small whole wheat
tortilla, ¼ cup salsa + 1 slice
low-fat cheese + 3 oz. chicken
or steak + 1 small apple
Snack
6 celery stalks + 2 tbsp. reduced-
fat peanut butter
Snack
½ cup edamame
Dinner
3 oz. chicken or steak sautéed in
wok with 2 cups veggies of choice,
1 clove garlic, 1 tsp. fresh ginger,
chopped, 1 tsp. reduced-sodium
soy sauce + 1 tbsp. olive oil
SATURDAY
Breakfast
1 cup cooked oatmeal + 1 tbsp.
reduced-fat peanut butter + 2 tbsp.
raisins
Snack
1 peach or medium apple + ½ cup
non-fat cottage cheese
Lunch
hicken or beef kabob: Grill 3 oz.
meat + cherry tomatoes + whole
mushrooms on a skewer. Serve
with ½ cup cooked brown rice +
1 cup salad + 1 tbsp. low-fat
dressing
Snack
2 hardboiled eggs
Dinner
2 oz. ground, reduced-sodium
turkey + ¼ cup kidney or black
beans + 1 oz. low-fat cheese +
2 tsp. picante sauce + 2 cups
salad greens
*Extra: 20 grapes
Get into the proper position - Lie on your back with your feet in the Foot Straps.
Prepare the body for movement
• Rotate the hips so that the tail bone curves toward your feet. This creates a
posterior pelvic tilt and helps activate the deepest and hardest to reach layer
of the abdominals.
• Make sure there is no space
between the lower back and
the mat.
• Draw belly button into spine
and tighten the ab muscles.
Your abs should feel engaged,
but not strained.
Move the body
• Perform repetitions slowly and with control.
• ount 4 seconds up, hold 2 seconds, count 4 seconds down.
• Exhale on the way up and inhale on the way down.
• Eyes look forward to 45 degrees.
• When full range of motion is reached on the Upper Ab runch exercises,
most users will hear a click.*
*If you don’t hear a click, you will still
get an effective core workout. You
will build up to consistently hearing
the click, which helps you know you
have completed the move. Please
note, the click sound may not be
heard during the oblique exercises.
PROPER POSITIONING - efer to your Workout Chart for detailed instructions.
orrect Foot Strap
adjustment.
Adjust Leg Blades
so that knees are
bent at 90-degrees.
Hips at the
bottom edge of
contoured base.
Adjust Back Blade
so Neck Support
cradles neck and
bottom of head.
Start Position
15
Range of Motion
Sensor™Guides
Your Workout

41
WEDNESDAY
Breakfast
Egg white omelet: 5 egg whites +
½ cup of chopped veggies of choice
+ 1 cup sliced berries + 1 slice
whole wheat toast
Snack
¼ cup raw cashews + 4 celery
sticks + 4 carrot sticks
Lunch
½ cup cooked whole wheat pasta +
1 cup spinach, steamed + 3 oz.
chicken or 5 oz. shrimp + ½ cup
marinara sauce
Snack
1 Balance Bar
Dinner
8-10 medium shrimp cooked in 1
tbsp. olive oil + ajun seasoning
+ lemon juice + garlic + 2 cups
steamed veggies + 1 cup
blueberries
* Extra: 1 low-fat string cheese
THURSDAY
Breakfast
Pita sandwich: 4 egg whites +
1 Morningstar breakfast patty +
1 slice low-fat cheddar cheese +
¼ cup salsa + 1 whole wheat pita
Snack
1 peach or medium apple + ½ cup
non-fat cottage cheese
Lunch
Burger: 4 oz. extra lean, ground,
reduced-sodium turkey or beef +
1 whole wheat hamburger bun +
1 slice low-fat cheddar cheese +
1 cup salad greens + 1 tbsp.
low-fat dressing
Snack
½ cup non-fat cottage cheese +
1 tbsp. sugar free jam + ½ cup
bran cereal
Dinner
6 oz. grilled salmon + 2 cups salad
greens + 1 tbsp. low-fat dressing
* Extra: 6 oz. non-fat, plain yogurt
with two strawberries
16
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:
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 or low-impact aerobics, 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 to10 minutes
of stretching. Refer to the stretches found on pages 18 and 19 of this manual. Never push yourself
beyond a point of gentle tension on the muscles being stretched. Keep your movements gentle,
rhythmic and controlled.
Cardio or Muscle Toning/Strength Training Workout
Your warm-up should be followed by either a muscle toning and strength training workout with
the Perfect Situp®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.
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 18 and 19 of this
manual. Never push yourself beyond a point of gentle tension on the muscle being stretched.
Keep your movements relaxed, rhythmic and controlled.
• If you experience any pain or
tightness in your chest, an irregular
heartbeat or shortness of breath,
stop exercising immediately. onsult
your physician before continuing.
• Pregnant
• Balance impairment
• Taking medications that affect
heart rate
• onsult a healthcare professional if
you have health conditions that make
situps and related exercises difficult
or potentially harmful.
• 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

40
WEEK 1
MONDAY
Breakfast
4 egg whites + 1 yolk + 1 slice whole
grain toast + 1 tsp. sugar-free jam
+ 1 apple
Snack
22 almonds
Lunch
hicken rice bowl: 3 oz. grilled
chicken + ½ cup cooked brown
rice + 1 cup steamed veggies +
2 tbsp. low-fat dressing
Snack
½ cup sliced berries + 4 oz.non-fat,
plain yogurt
Dinner
6 oz. baked fish + 1 cup steamed
veggies + 1 cup salad + 1 tbsp.
low-fat dressing
*Extra: 1 medium fruit
TUESDAY
Breakfast
½ cup Kashi Go-Lean cereal +
½ cup blueberries + 4 oz. non-fat,
plain yogurt
Snack
1 medium apple + 2 tbsp.
reduced-fat peanut butter
Lunch
hef salad: 2 cups of mixed greens,
two, 1 oz. slices of low-fat cheese,
one, 1 oz. slice each reduced-
sodium turkey and ham, + 2 tbsp.
low-fat ranch dressing + 1 whole
wheat roll or 2 whole grain Wasa
crackers
Snack
14 baby carrots + ¼ cup hummus
Snack
100-calorie pack of microwave
popcorn
Dinner
3 oz. chicken breast + 1 cup green
beans + 1 cup salad + 1 tbsp. low-
fat dressing + 1 medium fruit
(apple, orange)
* Extra: 1 slice avocado, 1 slice
tomato, 1 Wasa cracker
*Note: The "extra" items in the four week plan are suggestions for
individualizing the meal plan if you enjoy a high level of activity, are
feeling hungry, or are experiencing low energy. Please see notes on
page 39 for other ideas of allowable foods to tailor the Perfect Situp
meal plan to your needs.
17
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. ount 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.
Wear comfortable athletic shoes made of good support with non-slip soles, such as running or
aerobic shoes.
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.
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!

39
The four-week meal plan is designed to produce on-going weight loss while
providing the recommended amount of nutrients to promote good health.
As everyone is different (size, levels of activity, etc.) you may need to slightly
customize the meal plan to meet your particular needs. A weight loss
program must involve some alorie restriction, but if you find yourself
extremely hungry, lacking energy to complete your workout, or overly
fatigued, you may need to supplement the four week plan, to suit your
individual needs. If so, after eating ALL the foods included in the Perfect
Situp Meal Plan, you may add 1-2 servings of the following:
• 1 low-fat string cheese
• 1/2 cup (4 oz.) non-fat cottage cheese
• 1/2 cup (4 oz.) non-fat, plain yogurt
• 1 (one-ounce) slice, low-fat cheese
• 1 cup skim milk or non-fat dairy alternative
(non-flavored soy milk, rice milk, etc.)
• 1 (one-ounce) slice, reduced-sodium turkey or ham
• 1/3 cup water packed tuna fish
• 1 hard-boiled egg or 5 egg whites (1/2 cup liquid egg white)
• 12 almonds, 6 walnuts
• 1 tbsp. reduced-fat peanut butter
• An additional serving of any allowable vegetable
(page 28), raw or steamed and served plain
• An additional serving of any allowable fruit (one
piece or one cup cubed) or 1 individual, cup
non-sweetened applesauce (page 28).
• 1 cup low-sodium broth based soup (i.e. vegetable)
Four Week Meal Plan
18
Stretches can help improve flexibility and relieve the tightness in muscles that results
from repetitive sport movements. 10 to 12 minutes of daily stretching is recommended.
This should be done when warming up and cooling down. 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.
Warm-up & Cool Down Stretches
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 the stretch 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.

38
Day 10
Morning - 8 oz. hot lemon water
Breakfast – choose one
Smoothie
1 serving of whey, soy, or hemp
protein
8 oz. water, almond milk,
soymilk or ½ soymilk, ½ water
1 cup of fruit
Blend with ice
Salmon Scramble
2 eggs or 6 egg whites
1 oz. smoked salmon, cut in
thin strips
Non-fat cooking spray
1 tbsp. chives or other herbs
to taste
Put oil in pan. Add salmon, chives,
herbs and egg. Cook on medium
heat, stir frequently.
Snack From List
Lunch – choose one
oll Ups
3 oz. of reduced-sodium turkey
or ham, or 3 oz. chicken breast
or tofu
4 leaves of lettuce
½ bell pepper, cut into strips
2 tbsp. flaxseed oil dressing
Place meat on lettuce, spread
with dressing and roll it up.
Grilled or Baked Chicken Salad
3 oz. chicken
2 cups lettuce
½ cup vegetables
2 tbsp. flaxseed oil dressing
Snack From List
Dinner – choose one
Tofu-Vegetable Stir Fry
4 oz. extra-firm tofu cubed
1 cup vegetables (bell peppers,
mushrooms, onion, broccoli)
1 garlic clove
¼ tbsp. red pepper flakes
Spray wok or non-stick skillet with
non-fat cooking spray. Add pepper
flakes and heat on medium-high.
Add garlic, onion and vegetables.
Cook for 2 to 3 minutes. Add tofu
and stir fry until heated through.
Protein and Vegetables
4 oz. protein from option list
1 cup vegetables
Evening
4 oz. hot lemon water
19
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.
4. Back Stretch
Stand with your legs shoulder length 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.
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 hands on your ankles. 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.
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.