SmartGYM SG-01 User manual

INSTRUCTION BOOK
and
OPERATING MANUAL
www.SmartGYM.com

Safety First 1
Setting Up 2
Packing Up 3
Operation 4
Power Band Resistance System, Changing Resistance 4
Using the Handles, Ankle Straps, and Cardio Belt 5
StrengthTraining 6
Muscle Burns Calories 7
Supersets,Powersets,SplitTraining 7-8
CardioTraining 9
HeartRateandtheTrainingRange,TakingYourPulse 10
Target Training and the Myth of Spot Reducing 11
Exercise Tips 12
SampleWorkoutPrograms 15
Beginner 15
Intermediate 17
Advanced 19
Exercise Index 22
Stretches 24
70 Exercises 26
Abs, Waist & Low Back 26
Legs, Hips & Buns 29
Chest 34
Back 38
Shoulders 40
Arms 43
Cardiovascular 46
Sport Specific 47
Replacement Parts 51
How to Wall Mount SmartGYM 52
How to Use SmartCRUNCH (optional equipment) 53

READALLINSTRUCTIONSCAREFULLYBEFOREUSINGSMARTGYM.
IMPORTANT SAFETY PRECAUTIONS
1. Consult your doctor before beginning any exercise program.
Exercise is not without some risks from sprains, strains, fractures,
dizziness, fainting, elevated blood pressure, and in rare cases, heart
attack, stroke, or even death. The manufacturer, its employees, and
representatives are not responsible or liable for any injuries and/or
illness sustained as a result of using the SmartGYM Fitness System.
So please, protect yourself by checking with your doctor first!
2. Inspect your exercise machine prior to each use to ensure that the
Power Bands are in good condition, free of nicks or cuts, and
unfrayed. Also check that all stitching of webbing components and
Velcro is intact and all plastic parts are free from visible cracks.
3. FOR ADULT USE ONLY. Not intended for use by children.
Keep others, especially children, at a safe distance while exercising.
4. Do NOT at any time release your grip on the handles while the
Power Bands are under tension (pulled away from the door).
5. ALWAYS CLOSE AND LOCK DOOR BEFORE USING!
WARNING: Consult your physician before beginning any exer-
cise program. If at any time during exercise you feel faint,
dizzy, or experience pain, stop and consult your physician. In
the event that any of the warnings above are breached by the
consumer, the manufacturer may use same as a defense to any
claim for injuries, damage, or loss. These warnings are not
intended to limit or modify the consumer's remedies for
breach of warranties pursuant to applicable Federal and State
Laws or Regulations, but are being supplied solely to ensure
the safety of the individuals using this product.
1

Check the
front of
door to make
sure both brack-
ets are level and
even with the top
andbottomofthe
door, respective-
ly. If necessary,
adjust the webbing straps to make
them even by tightening each of the
rear cinching straps as needed.
Close and
LOCK the
DOOR.
Remove
the three
band clips from
the top, middle,
and bottom of the
Power Bands.
Attach handles,
ankle straps, or
cardio belt and go
forit!
Remove
SmartGYM
from the carry
bag, unroll it, and
hold it by the top
bracket (with the
SmartGYM
label). The web-
bing straps and
Power Bands are held in place with 3
band clips. Slide the webbing straps
out of the band clips but leave the
Power Bands clipped together.
Slip web-
bing straps
over top of door
(Bands face exer-
cise room, straps
on opposite side).
Slip the webbing
straps underneath
bottom of door in
thesamemanner.Slidebothbrackets
to center of door. Make sure bottom
bracket rests on the floor and straps
arenottwisted.
Behind
door, grasp
webbing straps
and pull down-
ward as far as pos-
sible. This action
slides the top
bracket up until it
stops at top of
door. Press strap ends down onto the
exposed Velcro to secure them in
place. The Power Bands should now
be stretched tautly between the
brackets.
2

With one
hand hold-
ing the top
bracket at shoul-
der height, use
the other hand to
grasp the Power
Bands in the cen-
ter and fold over
the top bracket so it hangs just
above the bottom bracket.
Continue
to double
the bands over
one more time,
then wrap the
rubber band
around the end of
the quadrupled
Power Bands to
secure the unit for transport.
Slide the
unit in the
carrybag.Stuffthe
handles, ankle
straps, and cardio
belt alongside and
pullthedrawstring
tight to close.
Throw over your
shoulder and go!
Before
packing up,
immobilize the
Power Bands by
attaching the 3
band clips (at the
top, middle, and
bottom of the
Power Bands).
This keeps the Power Bands from
getting tangled once they are no
longer stretched on the door.
Behind the
door, pull
the ends of the
webbing straps
up to release
them from the
Velcro and allow
them to gently
slide upward to
the top of door.
Slip the top
webbing
straps off the top
of the door and,
while holding at
shoulder height,
pull the bottom
webbing straps
from underneath
door.
3