Stamina BAND flex GYM LT-2000 User manual

Please read this manual thoroughly before using your BandFlex Gym.
Retain this manual for future reference.
Patent Nos. 6,585,626 B2 & 6,595,905 B2 with other patents pending
CAUTION: Before starting any exercise program, it is recommended that you consult your physician.
2003© Stamina Products, Inc. All Rights Reserved.
This Product is Manufactured Exclusively
by
* Actual product may vary
from product pictured.
Workout
Manual

Hi! Our friendly customer service staff
is here to help you with questions you may have
concerning parts,
assembly and warranty.
1-800-375-7520
[email protected]
Monday through Friday from:
9:00 A.M. to 5:00 P.M. Central Standard Time.
Often just one call can clear up any assembly and parts problems
you may have. Please don’t return the item to where you purchased it.
Call us FIRST if you are having problems. We kindly ask that you have
the following information ready prior to calling:
•Name and address • Telephone number
• Model number • Parts Order number
Before starting any exercise or conditioning program you
should consult with your personal physician to see if you
require a complete physical exam. This is especially important
if you are over the age of 35, have never exercised before,
are pregnant or suffer from any illness. Please read and follow
the safety instructions included in this manual. FAILURE TO FOL-
LOW THESE INSTRUCTIONS CAN RESULT IN SERIOUS BODILY
INJURY.
WARNING

Disclaimer of Liability
This guide is for informational purposes only. The information contained herein is
based on various published sources and represents training methods, health and nutri-
tional practices.
The manufacturer disclaims any liability, loss, injury or damage incurred as a conse-
quence either directly or indirectly, of the use and application of the product or contents
herein.
Table Of Contents
Important Safety Instructions 2
Things To Remember 3
Training Tips 4
Bench Press 5
Chest Fly 6
Shoulder Press 7
Abdominal Crunch 8
Lat Pulldown 9
Tricep Pushdown 10
Aerobic Rowing 11
Seated Row 12
Standing Bicep Curl 13
Leg Curl 14
Leg Press 15
Preacher Curl 16
Leg Extension 17
Alternate Exercises 18
1

2
Important Safety Instructions
WARNING: To reduce risk of serious injury, read and follow the
Safety Instructions before using your BAND FLEX GYM.
NOTICE: Attempt all exercises slowly and carefully. Omit any move-
ment that causes pain. Until you become stronger, perform all exer-
cises with small, smooth and precise movements. Work to your own
level of ability.
Use the BAND FLEX GYM on a level surface.
Wear appropriate clothing when exercising; do not wear loose cloth-
ing that could become caught in the BAND FLEX GYM.Always
make sure your hair is tied back.
Keep small children and pets away from the BAND FLEX GYM at all
times including while in use, folding, unfolding or assembling the
BAND FLEX GYM.
The BAND FLEX GYM should not be used by persons weighing
more than 250 lbs.
Use the BAND FLEX GYM only as described in the manual.
The BAND FLEX GYM should be used by only one person at a time.
Be careful to maintain your balance while using, mounting, dis-
mounting, folding, unfolding or assembling the BAND FLEX GYM.
Loss of balance may result in a fall and serious bodily injury.
When folding or unfolding the BAND FLEX GYM, keep all children
away from the BAND FLEX GYM and make sure your hands are
clear of any folding or pinch points.

Please Read Prior to Starting Any Exercise Program
All exercise carries some element of risk. To reduce risk please con-
sult with your personal physician to see if you require a complete
physical exam. This is especially important if you’re a male over 40
years of age, a female over 50, have never exercised before, are
pregnant, have a chronic illness, a history of high blood pressure,
heart disease, diabetes, prior chest discomfort, under the care of a
physician and taking prescription medications, smoke or have prob-
lems with your back, joints or muscles.
In no way is this workout guide intended to be used as a substitute
for medical counseling. If you are healthy, begin by gradually
increasing your activity level. Always use care when exercising and
stop at the first sign of pain. See a doctor prior to restarting your
exercise program. Even with medical clearance, the risk associated
with exercise can never be reduced to zero.
Things to Remember
Always consult with your physician before
you begin any exercise program!
Remember these simple rules before starting
the BAND FLEX GYM exercise program.
•Attempt the exercises marked Intermediate and Advanced with
caution.
•Begin by slowly working up to a 20-minute workout, every other
day.
• Avoid high-risk moves like quick starts and stops.
• Do not twist inappropriately nor bend incorrectly.
•Add at least 15 minutes of low-impact cardiovascular exercise to
your daily regimen like swimming, cycling, bouncing or skiing.
• Keep your hips square, with your shoulders, neck and spine in a
straight line.
•Begin with small movements and increase as you get stronger.
3

Training Tips
1Always warm up for a minimum of 15 minutes before doing
resistance training.
2On your first set of exercises keep the resistance light.
3Stretching is recommended after the warm up or at the end
of the workout.
4Repetitions for training effects:
Muscular Endurance - 12 to 25 repetitions with light
resistance.
Strength and Endurance - 8 to 12 repetitions
Strength - 1 to 8 repetitions
5 A minimum of 2 sets of each exercise is recommended, 2 to
3 sets is most common.
6In addition to the basic exercises covered in this manual,
there are also alternate exercises starting on page 18 of this
manual. NOTE: The pictures are for illustrating the correct
movement of the exercises. The machine pictured may vary
from your unit.
These exercises are for working your muscles in different
positions. This allows you to go through a full range of
movement. You can get information on these alternate
exercises and how to perform them by going to your public
library or looking them up online with any search engine.
4

Bench Press
1Adjust the bench to where
the seat back is at an incline.
2Handles should be attached
to inner loop.
3Sit down with feet flat on the
floor, back flat against the pad.
4Grasp handles at shoulder
level, elbows should be aligned
directly under wrists.
5Press the handles out at a
slight angle directly over your
eyes.
6As you extend your arms,
exhale with the handles coming
slightly together.
7Remember to keep your feet
flat, butt down, and back flat
against the pad.
Primary area being exercised is
the chest, secondary - triceps
and shoulders.
5

Chest Fly
1Adjust bench to where seat
back is at an incline.
2 Handles should be attached
to inner loop.
3 Sit down with feet flat on
floor, back flat against the pad.
4Grasp the handles and turn
your palms inward.
5Slowly lower the handles
keeping your elbows slightly
bent.
6Lower the handles to eye
level, then return to starting
position.
7Remember to maintain a
slight bend in your elbows and
keep palms turned in.
8Inhale while going down,
exhale coming up.
Muscles being used are the
chest and shoulders.
6

Shoulder Press
1Adjust bench to where seat
back is lying flat.
2Handles should be adjusted
to outer loop.
3Sit down with feet flat, stom-
ach tight, back straight.
4Grasp handles at shoulder
level.
5While keeping stomach tight
and back straight, press han-
dles straight overhead.
6Your arms should be directly
aligned with your ears as you
extend upward, bringing han-
dles together.
7Return to starting position
with handles just outside your
shoulders.
8Exhale upon exertion.
Muscles used, shoulders and
triceps.
7

Abdominal Crunch
1Adjust bench to where seat
back is at an incline.
2Handles should be adjusted
to outer loop.
3Sit down with feet flat, grasp
handles at shoulders with
palms facing forward.
4Slowly flex your trunk for-
ward until your elbows touch
your thighs, keeping hands at
the shoulder.
5Return to start position
maintaining constant tension on
your abs.
6Exhale upon exertion.
Muscles used, abdominals.
8

Lat Pulldown
1 Attach long handle to upper
cable latch.
2Adjust seat back to the flat
position.
3Sit down facing the back of
the machine.
4 The front of your chest
should be directly under the
bar.
5Grasp the bar with a wide
grip.
6Lean back slightly, pull the
bar down to the top of the
chest, keeping your back
straight.
7Return to start position in a
slow controlled manner.
Muscles being used, mid back.
9

Tricep Pushdown
1Attach chain and handle to
upper cable latch.
2Stand erect and grasp han-
dle at shoulder width.
3While keeping elbows at
your side, push the bar straight
down to your thighs.
4Keep your stomach tight
and a slight body tilt forward.
5Return to the starting posi-
tion under control.
6Do not let elbows come
away from your side.
Muscles used, triceps.
10

Aerobic Rowing
1 Remove flat bench seat
back.
2Adjust handles to inner loop.
3Sit on small gliding seat.
(Pull seat knob 1/4 turn for
glide.)
4Face the machine, grasp
handles, place feet on front bar,
sit up straight.
5Begin with knees bent, arms
fully extended.
6As you extend your legs pull
handles in to your side.
7Repeat motion continuously
maintaining erect posture.
Muscles used, legs and back.
11

Seated Row
1Adjust seat back to flat.
2Adjust handles to inner loop.
3Sit up straight maintaining
erect posture.
4Grasp handles and pull to
your side keeping palms down
or in.
5 Return to starting position
fully extending arms but keep-
ing back straight.
Muscles used, mid back.
12

Standing Bicep Curl
1 Assume a standing position
in front of the back of the
machine.
2Adjust handles to inner loop.
3Grasp the handles with
palms facing forward.
4Slowly flex your elbow bring-
ing your wrist toward your
shoulder.
5Do not let your elbows come
forward. Maintain erect posture
keeping stomach tight.
6Return to start position with
a slow controlled manner.
Muscles used, biceps.
13

Leg Curl
1 Remove long seat back
from machine.
2Adjust gliding seat by turn-
ing knob 1/4 turn.
3Sit facing the front of
machine with the back of your
ankles over the top pad.
4Wrap the waist strap around
your waist attaching to inner
loop.
5By using the back of your
ankles, pull your body toward
your feet.
6Return in a slow controlled
manner, maintaining erect pos-
ture.
Muscles used, hamstrings.
14

Leg Press
1Remove the long flat bench.
2Adjust gliding seat by turn-
ing knob 1/4 turn.
3 Sit on seat facing back of
the machine.
4Wrap the waist strap around
your waist using inner loop.
5Place your feet on the bar in
front of you.
6 Fully straighten your legs
while maintaining a straight
back.
7Return to the start position
under control.
Muscles used, thighs, ham -
strings and hips.
15

Preacher Curl
1Attach preacher bench and
adjust height.
2While sitting on bench place
arms over the preacher bench
and grasp handle as shown.
3Slowly curl arms upward.
4Return to starting position.
5Exhale while raising arms.
Muscles used, biceps and fore -
arms.
16

Leg Extension
1 Adjust bench to where the
seat back is at an incline.
2Sit down on bench and
place thighs on top of the foam
pads resting on the back of the
knee.
3Place feet underneath the
lower foam pads.
4 Hold onto the sides of the
bench seat.
5 Raise legs as high as it is
comfortable.
6Return slowly to starting
position.
7Exhale upon raising legs.
Muscles used, quadriceps.
17

Alternate Leg Exercises
Start Finish
Start Finish
Start Finish
Start Finish
Ankle Eversion
Back Leg Extension
Calf Raise
Ankle Inversion
18