Spartan AB PRO User manual

Folds down for easy storagel
OWNER'S 'MANUAL

Table of Contents
·----~c 3 )
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CONSUMER WARN ING ,..-- -.-.--..---.-.- ..-.--"-- "-------~-
HOW TO ASSE MBlE - __~_ ~ _ " _~_ _----------'---(
HARDWARE IllUSTRATION -----
PARTS LlST -------_ .."-- ..--.--.-.~_._-._-.- ..-.._ "._ " __ "'''m ~ ..
BEFORE USING THE SPARTAN AB PRO
SPARTAN AB PRO WARM UP &STRETCH .. .- ,,,'..... .0"" ... " •., .... _- -----...,.. -
6
SPARTAN AB PRO lEVEL SETTINGS Beginnerllntermediate/Advanced .... _.........._--c'-~_~
SPARTANAB PRO WORKOUT·Start to Finish Photos _ __._ _ ~

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WARNING:
Consult your physician before starting this or any exercise program.
If you experience dizziness or faintness, discontinue use of the SPARTAN AB PRO immediately. Before getting
started please read your SPARTAN AB PRO manual thoroughly, and view the instructional tape before you begin to
use the equipment. FolIowall the safely instructions.
Note.·weight on this product should not exceed 275 Ibs.

HOW TO ASSEMBLE
Before starting, layout all the parts
and hardware in a clear flat area.
Familiarize yourself with the parts and
assembly by carefully reading the
instructions.
Step 1 - Unfold the front leg and lock
it with the pin.Then, tune the seat
over.
Step 1 --
Step 2 - Lift up the cushion in order to
set up the square pipes(#7):Aim the Step 2 -
square pipe(#7) at the appropriate
hole, and insert the pin to lock it.
Step 3 • Aim the right handle(#4)at
the round pipe hole(#18),and insert
pin to lock it. Aim the left(#5)at the
left round pipe hole(#18),and insert
pin to lock it.
Step 4 ~ Insert right round pipe(#4)
into the elbow(#2),and then turn it to
left side. Insert the other end of the
elbow and lock with pin. Then,
buckle up on the other end of the
elbow.
Step 5 • Fasten square pipe (#22) to
the appropriate hole, and insert the
pin to lock it.
Step 6 • Fold down for easy storage
Remove both pins form front leg (20b)
and remove round pipe support (#14)
to fold down.(no illustration)
Refer to hardware illustration for parts
identification on Page 6
5tep 3 -
Step4 -
Step5 -

SPARTAN AB PRO OWNER'S MANUAL
HARDWARE ILLUSTRATION
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5

SPARTAN AB PRO OWNER'S MANUAL
DIAGRAM # PART NAME
QUANITY
1
Round shroud,(handle), foam rubber ,gray
1.
2
Elbow ,round pipe,(handle),metal
1.
2a Round shroud ,(elbow #2).metal
2
2b
Screw,(elbow #2),metal
1.
3
Pin,(elbow #2),metal
2
4
Elbow,round pipe, (handle),metal
1.
4a
Rotator,.( elbow#2), meta I
1.
5 Elbow round pipe, (handle),metal
1.
5a
Round sleeve,(elbow #4),metal
2
6
Board, (backrest),foam rubber & wood
I
6a
Round sleeve, (fastening),metal
2
6b Round cushion,(buffer),
1.
7
Square pipe.tbackre st board supporting),metal
2
7a
Square Plug,(square pipe #7),plastic,black
2
8
Screw,(square pipe #7),metal
6
9
Board,(seat).foam rubber & wood 1.
10 Metal slice,(seat supportinq) metal 2
10a Screw,(metal slice).metal
5
11 Steady, round pipe,(seat supportinq), metal
2
Ha Axial ,(fastening), metal
1.
12
Wheel,(steady #11 LRlastic,black
2
13
Screw,(steady #11),metal 2
14
Steady,round pipe ,(supportl,metal 1
14a
Round Sieeve, (steady #14),plastic,gray
2
14b
U metal plate, (steady#14),metal
1
15
Elbow, square pipe, (seat),metal
1
15a
Square plug,square pipe, (elbow#15),plastic, black
1
16
Square pipe, (support).metal
2
16a
U metal plate , (assembly),metal
2
17
U metal plate , (assembly),metal
1
17a
Screw,(U metal plate#17),metal 2
17b
Spacer,(U meta I plate#17), plastic 2
18
Steady,round pipe,(assembly),metal 1
18a
Screw,(U metal plate#17).metal 2
19
Round pipe,(support),metal
1
19a Round plug,(round pipe #19),metal
2
20
U metal plate,(assembly),metal
1.
20a
Screw,(U metal plate #20),metal
1
20b
Pin,(U metal plate ),metal
3
20c
Screw nut,(screw #20a),metal 3'
20d
Rubber plate
1
20e
Screw nut
4
21
Square pipe,(support elbow #15),metal
1
21a
Round shroud,(round plpe #21 b),plastic,black
2
21b
Round oioe.(support) meta I
1
22
Square pipe.j support) metal
1
22a
Rubber plate,(buffer), rubber black
1.
22b
U iron plate,(fastening),metal
1
22c
Elbow,round pipe,(hook),metal
1
22d
Round plu9_,(elbow#22c),plastic,qray 2
23
Round Shroud,(elbow #22c).foam rubber 2
24
U pin,(fastening).metal 1
25
. Shroud,(fasteninq) metal
1
6

SPARTAN AB PRO OWNER'S MANUAL
BEFORE YOU GET STARTED
• Please remember to consult with a professional trainer, licensed fitness authority or
physician before starting this or any other exercise machine or program
• Use the SPARTAN AB PRO on a level surface only
• Make sure when your using your SPARTAN AB PRO to maintain agentie grip on the
handles at all times that is comfortable for your height.
• For better results, allow your midsection (abdominal muscles) to do the work. Try not to
use you're arms too much or you wont get the full benefit of the exercise. On the
SPARTAN AB PRO you get two way toning ... it's effective both on the way up and
on the way down!
• While using your SPARTAN AB PRO keep your head on the back pad while
performing the exercises to maintain proper form. Lifting your neck off the pad you
could cause unnecessary strain to your neck; as weil it makes the exercise less
effective. Make sure to keep your abs tight and contract the muscle thru the full
range of motion.
• Start by using the SPARTAN AB PRO workout that comes with your purchase.
SPARTAN AB PRO WORKOUT
Before you begin this or any other exercise program consult with your physician
WARM UP
March in place for 2-3minutes to get the blood circulating through your body ...the warm up
gets you ready for exercise and will increase the positive results you will get trom the
SPARTAN AB PRO Workout!
STRETCH
Side Bends: Stand with feet shoulder width apart, with a slight bend in your knees. With chest
up and your eyes looking forward, raise your left arm overhead and place your right arm on
your hip and lean towards your right to stretch the left side of the torso. Hold that stretch for
20-30 seconds and repeat this stretch to the other side. Raise your right arm and stretch your
right side. For 20-30 seconds. 00 not bounce; swing or jerk into the movement, it should be
slow and controlled.
Torso Twists:Stand with feet shoulder width apart, knees slightly bent. With chest up and
your eyes looking forward, raise your arms straight out to your sides, with a slight bend at the
elbow. Slowly pivot, or twist your midsection as far to the right and then come back around as
far to the left as you can. 00,10 rotations from lett to right. 00 not bounce; swing or jerk into
the movement, it should be slow and controlled.
Now lets begin to strengthen, tone and trim your midsection! Remember to let yourselt breathe
naturally while going through the exercises ...don't hold your breath. Keep your head resting on
the pad throughout the entire move and use your abdominal muscles to do the movement
instead of using your arms. Rest your feet on the foot support or on the floor where it teels most
comfortable to you. The benetit ot using the SPARTAN AB PRO is that you'lI be working your
muscles both on the way up and on the way down. You'lI be using your own bodyweight as the
resistance so you wont have to bother with annoying resistance band attachments or extra
weights to add. We make it so easy to get that midsection in shape, plus the design of the
SPARTAN AB PRO won't allow you to cheat while doing the movement so every workout counts!
It' s so simple and effective just about anyone can do it! Check your settings before you begin.
7

AB PRO Level Settings
BEGINNERS
8-10 repetitions
1-2 sets each
Start with exercise 1-3.When you can complete
all three exercises for the recommended repetitions
move forward in the program and add exercise 4-6.
Work up to doing all 6 exercises for 8-10 repetitions
for 2 complete sets. Position your SPARTAN AB
PRO at the setting that your most comfortable with
depending on your fitness level. As far as tempo,
you should count 2 seconds for the way up and 2
seconds for the way down.
When you've mastered this program your ready
to move on to the intermediate/Advanced level
of the workout.
INTERMEDIATE/ADVANCED
. 10-20 repetitions
3-4 sets each
Work up to. doing all 6 exercises for 10-20
repetitions each at 3-4 sets. Position your
SPARTAN AB PRO at the setting that your
most comfortable with depending on your
fitness level.
As far as tempo, you should count 2 seconds
on the way up and 2 seconds tor the way down.
Remember you can always increase your
repetitions or sets shou Id this program become
too easy.
1
Beginners
2
Beginners/lntermediate
3
Beginners/Advanced
4/5
Advanced

#1 BASIC ABDOMINAL CRUNCH: Position
yourself on the machine with your head resting
on the pad with your hands gently holding onto
the handles. Place your feet on the foot support
or on the floor in front of you. Maintain proper
form throughout the exercise and repeat for the
designated repetitions. This exercise benefits
the entire abdominal area with an emphasis
placed on the upper region.
#2 OBLIQUE CRUNCH RIGHT HIP POSITION:
Position yourself on the machine with your legs
rotated over onto your right hip. Make sure you
are in a comfortable position resting your hands
gentlyon the handles with your feet on the foot
support or on the floor. Begin by coming up
slowly keeping your head on the pad while
controlling your motion back down. This
exercise works your upper left oblique and your
lower right.
Start
Finish
Start
Finish

#3 OBLIQUE CRUNCH LEFT HIP POSITION:
Position yourself on the machine with your legs
rotated over onto your lett hip. Make sure you
are in a comfortabJe position and your hands
are gently holding onto the handles, your feet
placed on the foot support or on the floor.
Begin by coming up slowly keeping your head
on the pad. Maintain proper form throughout
the exercise and repeat for the designated
repetitions. This exercise works your upper
right oblique and your lower left.
#4 DOUBLE ABDOMINAL CRUNCH:
Position yourself on the machine with your
legs in a bent position as shown in photo.
Resting your head on the pad and your hands
gentlyon the handles. Begin by coming up
slowly at the same time your knees come towards
your ehest squeezing together and back to
your start position, This exereise is a more
intermediate/advaneed movement; so make
sure you have already completed the others
eomfortably. This exercise targets both the
upper and lower areas of the abdominal.
Start to Finish:
Same as #2 OBLIQUE CRUNCH
Switch to the left hip and work the
other side.
Start
Finish

#5 LOWER HALF ABDOMINAL BUSTER:
Position yourself on the machine with your
legs in a bent position as shown in the photo.
Rest your head on the pad and your hands
gentlyon the handles. Begin by just bringing
your knees in towards your ehest and back
to the start position, when your legs corne
back to start position don't allow your low
back to corne up off the pad. Don't rnove
your upper body off the pad. This exercise
targets the lower area of your abdorninals.
Start
Finish
#6 ALTERNATING SINGLELEG CRUNCH:
Position yourself on the machine with your
head resting on the pad and your hands
resting comfortably on the handles. Start
with knees bent, alternating 1 leg at a time
out straight in front of you. Crunch with your
upper body while slowly coming back to the
start position and then repeating with the
other leg. This is an intermediate/advanced
exercise.This exercise places advanced
emphasis on both the upper and lower area
of the abdominals.
Start
Finish
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