SPRI Weighted Vest User manual

Weighted Vest
IMPORTANT!
Please read the instructions below
before using the SPRI®Weighted Vest.
• Before each workout, check for possible wear
of the SPRI® Weighted Vest.
• Always perform general warm–up activities prior
to performing Weighted Vest exercises.
• Perform only the exercises as shown in this chart
or other SPRI®-produced informational resources.
• Avoid exposing the Weighted Vest to rough
or abrasive surfaces.
• Avoid placing the Weighted Vest in direct contact
with the skin while exercising.
• Wear appropriate footwear while using the
Weighted Vest.
• Hand wash in cold water with a cloth and
mild soap.
• Perform exercises in a slow and controlled manner.
• Keep abdominal muscles tight while performing
exercises.
• Avoid straining or holding your breath
while exercising.
• Discontinue any exercise that causes discomfort.
• Consult your physician before beginning any type
of exercise program.
Fitting your Weighted Vest
1. To create the right t for your SPRI® Weighted Vest,
start with an empty vest.
2. Put vest on and release the plastic clips on the
over-the-shoulder straps.
3. Adjust the shoulder tting with the hook-and-loop
closures to your comfort and even t.
4. Remove the vest.
5. Adjust the length of the over-the-shoulder straps to
minimize the slack and reconnect the plastic clips.
6. Add the desired weight to the individual weight
pockets with equal distribution in the front and
back. Weights also need to be placed in matched
pocket positions from front to back to ensure
proper balance from side to side. Always start with
lower weight and add more weight to increase the
resistance as desired.
7. Put vest on. Tightly secure the side straps from back
to front and begin your activity.
Exercising with your Weighted Vest
• As a warm-up before each exercise session, perform
each selected exercise 3–5 times without the vest.
• Complete 1–3 sets of 8–12 repetitions of each
exercise selected.
• Rest approximately 30–60 seconds between each
exercise set.
• Perform every exercise through a full range of motion.
• Perform an equal number of exercise repetitions
on each side of body to avoid the development of
muscle imbalances.
• If unable to complete eight (8) exercise repetitions
through a full range of motion, increase rest time
between exercise sets or remove weight bars from
the vest.
—OR—
• If unable to achieve moderate to maximal muscular
fatigue following the completion of twelve (12)
exercise repetitions through a full range of motion,
decrease rest time between exercise sets or add
additional weight bars to the vest.
• Perform each exercise a minimum of 3 times per
week for maximum results.
• Allow 24–48 hours of complete rest between each
Weighted Vest exercise session.
Think of the SPRI® Weighted Vest as your exercise
companion. Wherever you are in your physical
abilities, the SPRI® Weighted Vest will meet you there.
At rst, you may not even have to change your daily
activities to achieve the benet. Simply start with a
little added weight challenge and you will be on your
way to burning more calories and improving your
overall health. Wear the vest while you are taking
a walk, mowing the lawn, vacuuming the house,
washing the car or gardening.
For a more advanced tness experience,
add the weighted challenge to more
structured physical exercise. The
following instructions provide
some great examples of enhanced
bodyweight training with the
SPRI® Weighted Vest.
Your Weighted Vest comes
with 8 1-lb. weights. When
you are ready to step up your
intensity, accessory weight
packages are available with four
1-lb. weights per set. If you are
a tness walker and want to get
even more from your routine,
try SPRI® Mini Contour-Weights
in your hands. They are soft
and comfortable and have an
elastic strap to prevent hand
fatigue (sold in pairs and
available in 1–5 lbs).
Call our toll-free number or visit our website
for more information on SPRI products
or to receive your SPRI catalog.
SPRI Products
1769 Northwind Blvd. Libertyville, IL 60048
800-222-7774 – www.spri.com
The leading manufacturer and
distributor of health, tness and
wellness exercise products
SPRI Products Libertyville, Illinois 60048
SPRI is a registered trademark of SPRI Products, Inc.
©2007 SPRI Products, Inc. SWV-I / v.2013
Disclaimer: SPRI (A Gaiam Company) assumes no liability or
responsibility for accidents or injury to person or property that may
result from the improper use of this product. Be sure to consult your
health professional before beginning these exercises or any type of
exercise program.

Side Plank
Start: Lie on side on oor with bottom arm bent,
elbow directly below shoulder and top arm bent with
hand on hip. Straighten legs and align shoulders, hips,
knees and feet.
Finish: Slowly tighten trunk muscles, raising hips
and legs off oor. Straighten body and balance on
forearm, elbow and outside of foot. Hold position
for 1–2 seconds, return to start position and repeat.
Repeat on opposite side of body.
Chair Dip
Start: Straighten arms and position palms of hands
securely on edge of stable chair seat shoulder-width
apart. Bend legs, position feet at on oor with ankles
directly below knees, back straight, and head aligned
with hips.
Finish: Slowly bend arms, are elbows outward
slightly and lower buttocks toward oor while keeping
back straight, chest high and head aligned with hips.
Hold position for 1–2 seconds, return to start position
and repeat.
Kneeling PushUp
Start: Kneel on oor with arms straight, hands at
and positioned slightly wider than shoulder-width apart
with ngers pointed forward. Tighten trunk muscles,
align head with shoulders and hips, and position lower
legs and feet on oor.
Finish: Slowly bend arms and lower head and chest
toward oor keeping trunk muscles tight, shoulders
aligned with hips, and lower legs and feet on oor.
Hold position for 1–2 seconds, return to start position
and repeat.
Front Plank
Start: Lie face-down on oor with arms bent, elbows
directly below shoulders and forehead resting on top
of hands. Straighten legs and position balls of feet
rmly on oor.
Finish: Slowly tighten trunk muscles, raising head,
chest, hips and thighs off oor. Straighten body and
balance on forearms, elbows and balls of feet. Hold
position for 1–2 seconds, return to start position
and repeat.
Walking Lunge
Start: Stand and position feet at on oor, hip-width
apart, with legs straight and toes pointed forward.
Step 1: Step forward with one leg, land heel-toe,
bend legs and lift heel of back foot off oor. Keep
back straight with head and shoulders directly above
hips and arms along sides of body.
Step 2: Lean upper body slightly forward and
immediately straighten and balance on front leg while
lifting bent back leg up and forward in front of body.
Step 3: Step forward and partially straighten back leg
in front of body. Land heel-toe, bend legs and lift heel
of back foot off oor with arms along sides of body.
Continually repeat steps 1–3.
Squat
Start: Stand and position feet at on oor, shoulder-
width apart, toes pointed slightly outward, legs straight
and knees aligned with feet. Position arms along sides
of body with head directly over shoulders and hips.
Finish: Slowly bend legs and raise straight arms
up and forward in front of shoulders while pushing
buttocks down and back. Keep back straight, head
over shoulders, feet at on oor and knees aligned
with feet. Hold position for 1–2 seconds, return to
start position and repeat.
Start
Step 1
Step 2
Step 3