Perfect Multi-Gym Pro User manual

For maximum effectiveness and
safety, please review this User
Guide before using your Perfect
Multi-Gym®Pro equipment.
User Guide

Important Safety Information.................................................2-3
Equipment Warning Label......................................................... 3
Specifications & Parts............................................................... 4
Introduction............................................................................... 5
Comments or Questions?.......................................................... 5
Assembly Instructions............................................................6-8
Installation Of Your Multi-Gym®Pro ....................................8-10
Parts List & Exploded View ..................................................... 11
Care & Storage........................................................................ 12
Workouts ................................................................................. 12
Exercise Guidelines............................................................12-14
Warm-Up and Cool-Down Stretches..................................14-15
The Perfect Multi-Gym®Pro System ...................................... 16
Track Your Progress ...........................................................16-17
©2012 Implus Footcare, LLC. All rights reserved.
Perfect Multi-Gym®is a registered trademark of Implus Footcare, LLC.
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. 6/6/12
1
MULTI-GYM®PRO

2
1) Consult your physician before starting this
or any other exercise program. Fitness training
can result in serious injury or death. Risk of
injury can be lessened when safe technique and
common sense are practiced. Before beginning
your first workout, become familiar with the
Perfect Multi-Gym® Pro and review all exercise
guidelines prior to using the equipment. If
you have any questions 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 preexisting health
problems or wrist, elbow, shoulder or other
joint and muscle impairments. If you are taking
medication which may affect your heart rate, a
physician’s advice is absolutely essential before
use of this equipment.
2) Warm up before any exercise program by doing
5 to 10 minutes of gentle aerobic exercise, such
as walking, followed by stretching.
3) 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.
4) 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.
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. Call our
Customer Service 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
FAILURE TO READ AND FOLLOW THE SAFETY INSTRUCTIONS STATED
IN THIS OWNER’S MANUAL AND ON THE WORKOUT CHART MAY
RESULT IN SERIOUS INJURY, DEATH OR PROPERTY DAMAGE.
or use attachments not recommended by the
manufacturer.
7) Have plenty of clearance space. 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 to avoid unnecessary physical contact.
8) Wear appropriate clothing when exercising.
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.
– 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 supervision 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.

3
15) DO NOT put hands, feet or any foreign
objects on or near this equipment when in
use by others. Use caution to not pinch fingers
or hands in moving parts when setting up or
using the equipment.
16) The Perfect Multi-Gym®Pro is designed
and constructed for PERSONAL OR
HOUSEHOLD USE ONLY. The Perfect Multi-
Gym®Pro should NOT be used in commercial
settings including, without limitation, health
clubs and fitness centers. Further, use of
the Perfect Multi-Gym®Pro in a commercial
setting or resale by an unauthorized dealer
voids the warranty. See Limited Warranty Card
for details.
17) When attaching the Multi-Gym®Pro to
a door frame, make sure the Safety Clip is
securely attached to both the Molding and
Multi-Gym®Pro. Remove the Multi-Gym®Pro
from the door frame when not in use.
18) Do not install this product unless you are
able to assemble and install it properly. After
installing this product, check to make sure it
has been properly installed and can support
your full weight before beginning exercise.
This product is designed for installation on
up-to-building-code, wood-frame doorways,
27 to 35 inches (69 – 89 cm) wide. Do not
use this product if you weigh more than
300 lbs/136 kg. If the product is moved to a
different door, you must recheck the fit and
adjust the product to fit the new doorway if
necessary. Any other use or misuse may result
in property damage and/or personal injury. If
your anticipated installation location or use
does not meet these criteria, you may return
the product for up to 30 days from date of
purchase.
19) When performing pullups, never pull up
with bar behind head, as this places undue
stress on shoulders and neck. Also, when
performing pullups, avoid crossing feet during
exercise, as this places hips in an uneven
position which impacts body alignment.
Equipment Warning Label
IMPORTANT: See below for placement of this Warning Label on your equipment.
Failure to read and follow the safety instructions stated in the Owner’s
Manual and this Warning Label may result in SERIOUS INJURY OR DEATH.
KEEP CHILDREN AWAY. Inspect the equipment before each use. Never
use the equipment if it is damaged and/or not functioning properly. When
attaching the Multi-Gym®Pro to a door frame, make sure the Safety Clip
is securely attached to both the molding and Multi-Gym®Pro. Remove the
Multi-Gym®Pro from the door frame when not in use. Do not use if you weigh
over 300 lbs/136 kg. Replace this label if damaged, illegible or removed.
Class HC. Go to our website: www.perfectonline.com or call Customer
Service: 1 800 446 7587 for replacement label, manual or questions.

4
Approximate:
Length: 39” Depth: 16-1/4” Height: 10”
Product Weight: 11 lbs/5.0 kg Maximum User Weight: 300 lbs/136 kg
Safety Clip
Connecting Bar
Warning
Label
Right
Handlebar
Left Handlebar
Left
U Shaped
Tube
Right
U Shaped
Tube
Left Curved
Frame
Tube Assembly
Right Curved Frame
Tube Assembly
Crossbar
(Left & Right
Assemblies)
Grey Pad

5
Introduction
Comments or Questions?
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 Multi-Gym®
Pro. The Perfect Multi-Gym®Pro is one of the cornerstones of
an effective, time-efficient exercise regimen. 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
Perfect Fitness Founder and former U.S. Navy SEAL
IMPORTANT:
This Owner’s Manual is the authoritative source of information about your Perfect Multi-Gym®
Pro. Please read it carefully and follow all the instructions.
If you have any comments or questions about your Perfect Fitness product, please email,
call or write to our Customer Service Specialists. Our goal is your complete satisfaction.
Perfect Multi-Gym®Pro Customer Service Department 2001 T.W. Alexander Drive, Box
13925, Durham, North Carolina 27709-3925
Call Toll Free: 1 800 446 7587, Monday through Friday, 8:00am to 5:00pm, EST
Email: [email protected]
www.perfectonline.com

6
Assembly Instructions
Read and follow all instructions provided before assembling or installing this product. Failure to
properly assemble or install this product could result in damage to property and/or personal
injury. Do not install this product unless you are able to assemble and install it properly. After
installing this product, check to make sure it has been properly installed and can support your
full weight before beginning exercise. This product is designed for installation on up-to-building-
code, wood-frame doorways, 27 to 35 inches (69 - 89 cm) wide and for use by individuals weighing
no more than 300 lbs/136 kg. Any other use or misuse may result in property damage and/or
personal injury. If your anticipated installation location or use does not meet these criteria, you
may return the product for up to 30 days from date of purchase.
LAY OUT THE PARTS of your Perfect Multi-Gym®Pro as shown below and familiarize
yourself with the parts for easier assembly.
Left Bar
Assembly
Washers
(16)
M6 x 58mm
Carriage
Bolts (8)
M6 x 45mm
Carriage
Bolts (2)
M6 x 15mm
Phillips
Bolts
(6)
Spring
Washers
(16)
M6 Acorn
Nuts
(10)
Left
Handlebar
Left
U Shaped
Tube
Right
U Shaped
Tube
Right
Handlebar
Right Bar
Assembly
Safety Clip
Hex Wrench
w/Phillips
Screwdriver
Connecting
Bar
Left Curved Frame
Tube Assembly
Right Curved Frame
Tube Assembly

7
STEP 1
a) Attach the Left and Right Bar Assembly together by first sliding the Left Bar
Assembly into the Right Bar Assembly.
b) Next, align the holes at the center where
the 2 Bars slide together. Securely
attach the 2 Bars together with
2 Washers, 2 Spring Washers and
2 Phillips Bolts. Tighten with Tool
provided. When assembled, this is
referred to as the Crossbar.
Note: Make sure the Foam Grip around the Holes does
not interfere with tightening the Phillips Bolts.
STEP 4
a) Place the Left and Right Handlebars
on the Left and Right U Shaped Tubes
as shown. Curve faces down.
b) Align holes of the Handlebars and
the U Shaped Tubes and insert 2
Long Carriage Bolts per side. Place
Washers and Spring Washers on
the bottom and tighten with Acorn Nuts.
STEP 3
a) Attach the Left and Right Curved Frame
Tubes to the U Shaped Tubes.
b) Next, align holes and insert 2 Washers,
2 Spring Washers and 2 Phillips Bolts per
side.
Left Bar Assembly
Washer
Spring
Washer
Phillips Bolt
Right Bar Assembly
Washer
Spring
Washer
Acorn Nut
Long
Carriage
Bolt
Left
U Shaped
Tube
Square
Holes Right
U Shaped
Tube
STEP 2
a) Locate the 2 Square Holes on the Left and
Right U Shaped Tube Assemblies. Lay on top
of the Crossbar and line up the holes. Insert
2 Long Carriage Bolts into the Square Holes
and through the Left and Right U Shaped
Tube Assemblies.
Note: Make sure the Square on the
Carriage Bolt seats into the Square Hole.
b) While holding the Carriage Bolt in
the Square Hole, insert the end of the
Carriage Bolt through the Holes in the
Crossbar. Secure with Washer, Spring
Washer and Acorn Nut. Hand-tighten only
at this time. Repeat for other U Shaped
Tube Assembly.
Crossbar
(Left and Right
Bar Assembly)
Right
Handlebar
Left
Handlebar
Curved
Frame
Tubes
Washer
Spring
Washer
Phillips Bolt
Washer
Spring Washer
Acorn Nut
Long
Carriage
Bolt Curve
Down

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STEP 5
a) While the assembly is in front of you as shown, attach the Connecting Bar with one of the
Grey Foam Pads facing you and one facing downward. Insert the Short Carriage Bolt through
one of the Square Holes in the Connecting Bar and through the second hole from the end of
the Curved Frame Tube Assembly.
b) Hand tighten only at this time with the Washer, Spring Washer and Acorn Nut. Repeat
with other Curved Frame Tube Assembly.
NOTE: Doorway Installation
is necessary before tightening
all Acorn Nut assemblies.
1) Identify Front and Back of unit. 2) Inside and outside of Doorway.
Installation Of Your Multi-Gym®Pro
Before installing in the doorway you will be using, acquaint yourself with the photos and
definitions below. Please remember, this product is designed for installation on up-to- building-
code, wood-frame doorways, 27 to 35 inches (69 - 89 cm) wide and for use by individuals weighing
not more than 300 lbs/136 kg.
Washer
Spring Washer
Second Hole
Left Curved
Frame Tube
Assembly
Right Curved
Frame Tube
Assembly
Acorn Nut
Short
Carriage Bolt
Short
Carriage Bolt
Connecting
Bar
Grey
Foam
Back side
of unit
Front side
of unit
Inside of DoorwayOutside of Doorway

9
Door frames and trim (molding) vary in size. The Perfect Multi-Gym®Pro has 3 adjustments to
accommodate different molding heights (Figures A and B).
STEP 1 - Fitting the Multi-Gym®Pro to your Doorway
After assembling the unit, try it in the door. You may need to move the bolt positions to get a
proper fit. The unit is correctly fitted in the doorway when it sits snugly at the top of the door
frame and the Hand Grips are level with the floor.
Warning: Remove the Multi-Gym®Pro from the door frame
before making any Bolt adjustments. Failure to follow this
instruction may result in serious injury or death.
a) From the outside of the doorway (the side that does not
have the hinges), angle the Connecting Bar end through the
doorway and over the molding on the opposite side (the inside
of the doorway).
b) Adjust the Connecting Bar to match the width of the door
molding. See Figures A and B shown above. If the fit is too
loose, it will appear like the Incorrect Position shown in Figure
C. You will need to move the Left and Right Bar Assembly away
from the Hand Grip.
c) After all adjustments have been made, see Figure D for
correct positioning. Tighten the 4 Long Carriage Bolts with tool
provided. Refer to page 7, Step 2b and page 8, Step 5b.
Multi-Gym®Pro Adjustment
Doorway Installation
Connecting
Bar
Short
Molding
3 Adjustment
Holes
Connecting
Bar Tall
Molding
Front
Of Unit
Front
Of Unit
Back
Of Unit
Back
Of Unit
Inside
of Doorway
Inside
of Doorway
Outside
of Doorway
Outside
of Doorway
3 Adjustment
Holes
AB
C
D
INCORRECT POSITION
CORRECT POSITION

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STEP 2 - Installing the Safety Clip
After the Multi-Gym®Pro has been
adjusted to fit the doorway,
remove it from the doorway
and install the Safety Clip.
a) On the inside of the doorway,
place the Safety Clip above
the molding in the center at
the top of the door.
b) Slide the pointed end between
the wall and the molding. Push
downward until Safety Clip is
flush against the molding.
Reinstall the Multi-Gym®Pro
in the doorway.
Completed Installation
You can reinstall the Multi-Gym®Pro in the doorway once the Safety Clip is installed.
When properly installed, the Multi-Gym®Pro will fit in the doorway as shown below.
Connecting
Bar
Safety
Clip
Molding
Inside of
Doorway
(hinged side)
Side View View from Inside Doorway
Connecting
Bar
Wall
Molding
Left and Right
Bar Assembly
Hand Grip
Grey
Foam
Front
Safety Clip
Molding
Pointed
End
Door
Hinges
Inside of
Doorway
(hinged side)
b
a
When attaching the Multi-Gym®Pro to a door frame, make sure the Safety Clip is
securely attached to both the molding and Multi-Gym®Pro. Failure to follow this
instruction may result in serious injury or death.
Remove the Multi-Gym®Pro from the door frame when not in use. If the product is moved
to a different door, you must recheck the fit and adjust the product to fit the new doorway
if necessary. Failure to follow these instructions may result in serious injury or death.

11
Parts List & Exploded View
ITEM# DESCRIPTION QTY ITEM# DESCRIPTION QTY
1 Left Main Bar 1
2 Right Main Bar 1
3 Left/Right Curved Frame
Tube Assembly 2
4 Left U Shaped Tube 1
5 Right U Shaped Tube 1
6 Left/Right Handlebar 2
7 Left/Right U Bracket 2
8 Connecting Bar 1
9 End Caps 4
10 End Caps to fit 25.4 x T1.5 4
11 End Caps 2
12 Square EVA Pad 2
13 Front Side EVA Bar 1
14 Bottom Side EVA Bar 1
15 Foam 23mm x 33mm x 180mm 4
16 Foam 23mm x 33mm x 125mm 2
17 Foam 23mm x 33mm x 100mm 2
18 Carriage Bolt M6 x 58mm 8
19 Carriage Bolt M6 x 45mm 2
20 Phillips Bolt M6 x 15mm 8
21 Acorn Nut 10
22 Washer 6.5 x 13 x T1.2 18
23 Spring Washer 6.5 x 10 x T1.2 16
24 Safety Clip 1
25 Hex Wrench w/Phillips
Screwdriver 1

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Care & Storage
Workouts
Your Perfect Multi-Gym®Pro has been carefully designed to require minimum maintenance.
To ensure this, we recommend that you do the following:
Keep your Perfect Multi-Gym®Pro clean.
Wipe sweat, dust or other residue off the Connecting Bar, Handlebar and Left and Right
Assembly Bar with a soft, clean cloth after each use.
Store your Perfect Multi-Gym®Pro after use.
Store your device out of the reach of children and high traffic areas.
Please refer to your Workout Chart for exclusive U.S. Navy SEAL Team workouts that can
be integrated into your normal fitness training to keep things fresh and to help get results.
By integrating pushes, pulls and situp exercises you will get a total upper body and core
strengthening workout.
Before each use, visually inspect the device. Never use the device if it is not working
properly, not installed properly, or if it shows signs of damage or deterioration.
Exercise Guidelines
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 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 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.
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 Multi-Gym®Pro, 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, may have increased your program too rapidly or suffered an injury. If

13
you continue to experience major discomfort please discontinue use of the product and consult a
physician.
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 your 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 your heart rate percentage:
% 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 only guidelines; people with any known or suspected 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.

14
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. Periodically reward yourself for a job well done!
Warm-Up & Cool-Down Stretches
Stretches can help improve flexibility and relieve 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.
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 arm’s 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 over head 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.

15
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.
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.
6. Buttocks and Hip 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.

16
The Perfect Multi-Gym®Pro System is more than just a piece of exercise equipment,
it is a total exercise and nutrition system. It is a “fitness for life” plan that goes with an
overall healthy lifestyle.
The Perfect Multi-Gym®Pro system is a program designed to help you achieve
balanced fitness. The system consists of 3 parts:
1. Perfect Multi-Gym®Pro Workout. The Perfect Multi-Gym®Pro was designed to
help you strengthen and tone the muscles of your upper body and core, which includes
the abdominal muscles, lower back and hips. We recommend that you do the Perfect
Multi-Gym®Pro workout 3 times a week. Allow 24 - 48 hours of rest for muscle groups
worked between each training session. Go to www.perfectonline.com/workouts to
download your free workout.
2. Cardiovascular Exercise. You can achieve an effective cardio workout from a variety
of activities, such as walking, hiking, swimming, jogging or low-impact aerobics. We
recommend that you do a cardio workout for at least 30 minutes, 3 times a week.
3. Nutrition. Proper nutrition is important because it helps you manage your weight,
have more energy, and keep yourself as healthy as possible. Healthy eating means
striving for good nutrition and a balanced diet.
The Perfect Multi-Gym®Pro System

17

Perfect Fitness develops
innovative fitness solutions that
maximize muscle engagement
and biomechanical efficiency.
Our products use simple, natural
movements and back-to-basic
principles to enable anyone to
unlock their potential.
Visit www.PerfectOnline.com
to learn more and download
workouts for our products.