PROSOURCEFIT AEROBIC DECK User manual

AEROBIC DECK
Instruction Manual & Exercise Guide

Disclaimer, Terms and Conditions
IMPORTANT
Please read this entire manual before using the ProsourceFit Aerobic Deck. Failure
to follow these instructions can lead to signicant injury and/or property damage.
ProsourceFit recommends that you always obtain a complete physical examination
before beginning any exercise program. If you experience any discomfort while
using ProsourceFit Aerobic Deck discontinue use & consult your physician.
Please use caution & carefully follow all exercise instructions and use proper tech-
nique when using our Aerobic Deck. Always modify exercises as needed for your
tness level.
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Safety Instructions
Care & Storage Instructions
DO inspect every package purchased for missing, factory defective or damaged
parts. In the case of missing, damaged or defective parts; do not use the product
and contact ProsourceFit customer service for replacement parts free of charge.
DO test thoroughly to make sure your Aerobic Deck is completely and securely
assembled properly and positioned on a at surface.
DO NOT use this product if the oor is unstable or on an incline.
DO NOT allow children under the age of 18 to use this product without adult or
professional supervision.
DO NOT use the Aerobic Deck if you weigh 300 pounds or more.
Keep hands and feet away from moving parts of the bench.
Make sure to wear proper sportswear attire and avoid any loose clothing that
might get caught on the Aerobic Deck to prevent any injury.
Warm-ups before any exercise should be performed rst before actual training.
Only one person should operate this Aerobic Deck at a time.
Regularly check and tighten all parts of the Aerobic Deck before each use. Make
sure to lubricate moving parts as time goes by to extend products durability.
Wipe clean with warm water & a very mild household detergent.
Never expose the Aerobic Deck to chemicals.
Store in dry and secure place.

AEROBIC DECK USE INSTRUCTIONS
STEP 1
Place Aerobic Deck onto a at, spacious area.
STEP 2
Adjust the height of the bench by lifting the black pull up handle above each foot. To
lower, fold foot under the bench and snap in place. To raise, pull foot out from under
and snap in place.
STEP 3
To raise back rest, lift the handle located right under the top of the back rest. Raise
the back rest and place the supporting legs in your desired position (I, II, or III).
Make sure the back rest is snapped in place and secure.
LOWERED
POSITION RAISED
POSITION

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Place your deck in the raised position and raise the back rest to position III.
Place your resistance band in the foot clip directly under the backrest.
Sit on the bench with your back against the back rest and your feet level on
the ground. Hold the resistance band handles in each hand.
Hold your sts slightly above chest level with your ngers pointing down and
bend your elbows back pointing down. Do not tuck your arms too close to
your body to prevent shoulder strain.
Slowly extend your arms up as you keep your sts in line with your shoulders.
Slowly lower arms back to starting position.
Repeat 10-15 times. As you build strength, raise back rest to position II and
III or use a barbell in position I.
EXERCISE GUIDE
RESISTANCE BENCH PRESS

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Place your deck in the raised position and raise the back rest to position I.
Place your resistance band under the back foot.
Sit on the bench with the resistance band handles in each hand and your
palms forward. Make sure your back is straight. Your sts should be at
shoulder height, a little forward from your body and your elbows point down.
Lift your arms up keeping your arms shoulder-width apart.
Lower arms back to starting position.
Repeat 10-15 times.
RESISTANCE SHOULDER PRESS

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Place your deck in the raised position and clip your resistance band under
one foot.
Stand on the deck facing the side with your resistance band. Hold the
resistance band in both hands.
Begin with your arms extended downwards, slightly bent and your elbows
close to your sides.
Bend your arms towards yourself, your sts moving towards your shoulders.
Extend arms back to starting position.
Repeat 10-20 times.
RESISTANCE BICEP CURLS

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Place your deck in the ramp position and clip your resistance band under the
raised foot.
Step on the lower end with one foot and hold the resistance bands with palms
facing in towards your body. Lean slightly forward keeping your back straight.
Pull your arms back keeping your elbows in.
Extend your arms back to starting position.
Repeat 10-15 times.
STANDING ROW

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Place your deck in the lowered or raised position, depending on your tness level.
Stand with feet shoulder-width apart and the aerobic deck directly in front of you.
Step up on deck with your right foot rst and then your left.
Step down with your right foot and then your left.
Repeat 10 times and then start again with your left foot.
STEP UPS

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Place your deck in the lowered or raised position, depending on your tness level.
Stand with feet hip-width apart and the deck directly in front of you.
Jump up on deck with both feet and use the momentum to perform a squat
when you land.
Step down one foot at a time.
Repeat 10-15 times
JUMP SQUATS

STRADDLE STEP UP
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Place your deck in the lowered position.
Stand with feet on either side of your deck, your feet should be parallel to the deck.
Step up on deck with your left foot and then your right foot.
Step down with your left foot and then your right foot. Your feet should be on
either side of the deck.
Repeat 15-20 times.

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Place your deck in the raised position.
Face away from the deck and place your hands on the long edge, hip-width
apart. Extend your legs out in front of you, keeping your butt off the ground.
Bend your arms and dip down without your butt touching the ground.
Lift yourself back up with your arms.
Repeat 10-15 times.
DIPS

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Place your deck in the ramp position.
Grip the bench on raised end with your feet shoulder-width apart by the
lower end. Assume a plank position.
Lower and push back up.
Repeat 10-15 times.
INCLINE PUSH-UPS

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Place your deck in the ramp position.
Stand with your feet together on one side of the deck. Grip the raised end of
the bench on either side with both hands.
Jump over the deck to the opposite side with feet together. Keep your arms
strong and in place.
Repeat 10-15 times.
RAMP JUMPS

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Place your deck in the raised position and backrest in position III
Sit on the bench facing back rest and lay your chest at on backrest.
Your feet should be on the oor and arms on either side of bench. Place
dumbbells in each hand.
Begin with your arms extended towards the oor, they should be next to the
leg of your aerobic deck.
Lift your arms out to the side, raising until you reach shoulder level. You
should feel your back muscles engage.
Lower your arms back down. Repeat 10-15 times.
BACK FLYS

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Place your deck in the raised position.
Stand a couple feet away from the bench, facing away. Place one foot on
bench, your knee should be facing down.
Bend your front leg and make sure your knee does not go past your foot.
Move your foot forward if needed.
Straighten your front leg and repeat 10-15 times. You can hold dumbbells in
each hand or a kettlebell near your chest for increased resistance.
BULGARIAN SPLIT SQUAT

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Place your deck in the raised position and your back rest in position II.
Sit on bench with your back against the back rest and your feet on either
side of the bench. Grab a pair of dumbbells with a weight you can control
and will not strain your arms. You can use a resistance band if you do not
have dumbbells.
With dumbbells in both hands, raise your arms out in front of you at eye
level. Slightly bend your arms, elbows facing down. Dumbbells should be
horizontal with your thumbs and ngers facing each other.
Keeping your arms slightly bent, open your arms out to the side until your
upper arms are in line with your chest. Do not open arms too wide to prevent
shoulder injury.
Close arms back to starting position. Repeat 10-15 times.
CHEST FLYS

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Place your deck in the raised position.
Kneel on the bench keeping one foot on the ground. Place the hand on the
same side of your kneeling leg on the bench for stability.
Position your free leg next to the bench in a stable position and pick up your
dumbbell with your free hand. Keep your back at, shoulder and hips level
Start with your dumbbell arm extended toward the ground and slowly lift
towards yourself. Keep your elbow to your side, pointing upwards as you lift.
Hold once your dumbbell reaches your torso. (You can also use a kettlebell).
Extend your arm back towards the oor. Repeat 10-15 times.
BENT OVER ROW

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Place your deck in the raised position.
Lay at on the bench with your feet at on the ground on either side of bench.
Hold dumbbells in both hands and extend your arms straight up. Dumbbells
should be horizontal with your ngers facing forward.
Bend your arms towards yourself moving your dumbbells to either side of your head.
Extend arms back to starting position. Repeat 10-15 times.
TRICEP EXTENSIONS

Do not use this product in ways not intended by its manufacturers. Failure to do so
may result in severe injury or death. Consult your physician before engaging in any
regular exercise. Do not use ProsourceFit products for anything other than their intended
use. ProsourceFit is not responsible for any problems that arise from the misuse of this
product.
WARNING:
Contact Customer Support by email: support@prosourcet.com or by phone at
1 [phone] and we will be happy to help you.
QUESTIONS, CONCERNS OR COMMENTS
Covers manufacturing defects including any defects in materials and workmanship.
ProsourceFit has sole discretion to determine manufacturing defects. This Lifetime
Warranty does not cover: normal wear and tear, misuse, failing to follow use, care,
and safety instructions, loss and/or theft. This Lifetime Warranty applies to all types
of defects or failure during standard use.
LIMITED LIFETIME WARRANTY
All information in the manual is property of ProsourceFit
All trademarks, service marks, word marks, and trade names (collectively "Marks")
of ProsourceFit used in this manual (including but not limited to the "ProsourceFit"
name and stylized "ProsourceFit" logos) are trademarks or registered trademarks
of ProsourceFit. By using these products you accede to all terms and conditions
specied herein. All rights reserved.

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