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JUMP START DIET
EVENING SNACK
(CHOOSE JUST ONE OPTION)
RULES for eating your evening snack:
Have it in a relaxed setting where you can enjoy them as a child would.
Do nothing while having your snack, do not read, write or watch TV.
Make your snack last 20 minutes.
DO NOT go back for seconds.
1/2 cup chocolate or vanilla pudding
1 oz. pretzels
made with skim milk
1 cup skim milk
hot chocolate made with skim milk
8 oz. water
2 tsp. peanut butter
6 crackers
8 oz. water
1 cup skim milk
5 ginger snaps or vanilla wafers
1/2 cup cereal
8 oz. water
1/2 skim milk
3 small mint patties or
8 oz. water
3 Hershey's Miniatures
®
3 cups light microwave popcorn
2 small cookies (about 50 calories each)
8 oz. water
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36
TABLE OF CONTENTS
Important Safety Information ...............................................2
Equipment Warning/Caution Labels.....................................3
Specifications & Parts ..........................................................3
Introduction ..........................................................................4
Assembly Instructions.......................................................5-8
Care & Storage .....................................................................8
Getting Started .....................................................................9
Adjusting the Handlebar Assembly Height
Parts List ............................................................................10
Exploded View....................................................................11
Exercise Guidelines.......................................................12-13
Warm-Up & Cool Down Stretches ................................14-15
Leg Magic
Pulse System ..................................................16
®
Leg Magic
Pulse Workout ...........................................16-17
®
Leg Magic
Pulse Exercises..........................................18-25
®
Workout Progression ..........................................................26
Leg Magic
Pulse Workout Tracking Sheet........................27
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Cardiovascular Conditioning.........................................27-28
Progressive Cardiovascular Training Program ...................29
Cardio Workout Tracking Sheets........................................30
JUMP START DIET ......................................................31-36
Progress Chart ..........................................Inside Back Cover
®
©2008 Fitness Quest Inc. All rights reserved. Made in China.
Leg Magic
and Fitness Quest
are registered trademarks of Fitness Quest Inc.
®
®
U.S. Design Patents #D512,111 and #D550,312, Australia Design Patent No. 313184,
European Design Patent No. 000625900-0001 and No. 68267-0001,
Japan Design Patent No. 1301306, Canadian Design Patent No. 118356,
Taiwan Design Patent No. D-120670, China Design Patent No. ZL 2006 3 0315286.9.
Other U.S. and Foreign Patents Pending.
No part of this booklet may be reproduced or utilized in any form or by any means electronic,
mechanical or otherwise without the express written consent of the copyright holder.
11/20/08
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Summary of Contents for Fitness Quest LEG MAGIC PULSE
- Page 1 Progressive Cardiovascular Training Program ....29 Cardio Workout Tracking Sheets........30 JUMP START DIET ............31-36 Progress Chart ..........Inside Back Cover ® ©2008 Fitness Quest Inc. All rights reserved. Made in China. Leg Magic and Fitness Quest are registered trademarks of Fitness Quest Inc. ®...
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Page 2: Important Safety Information
IMPORTANT SAFETY INFORMATION JUMP START DIET DINNER CONTINUED WARNING 8 oz. water 8 oz. water YOU AND OTHERS CAN BE SERIOUSLY INJURED OR KILLED IF WARNINGS ON 3 oz. pork chop, lean only, baked, broiled or grilled 3 oz. chicken breast, no skin, baked, broiled or grilled THE EQUIPMENT, IN THIS OWNER’S MANUAL AND VIDEO ARE NOT FOLLOWED. -
Page 3: Afternoon Snack
EQUIPMENT WARNING/CAUTION LABELS JUMP START DIET IMPORTANT: See below for placement of the following Warning/Caution Labels on your equipment. LUNCH WARNING LABEL CAUTION LABEL 1 Choose a Lean Cuisine meal of your choice! (If you have difficulty ® WARNING finding Lean Cuisine meals at your local grocer, another option ®... -
Page 4: Breakfast Choices
Leg Magic Pulse, Customer Service Department 8 oz. water ® 292 Fitness Quest Plaza, Canton, OH 44750-1001 3/4 cup cereal 1 cup skim milk Call Toll Free: 1-800-321-9236 • Monday – Friday, 8:30am to 8:00pm, Eastern Standard Time. 1/2 cup sliced strawberries Email: customersupport@fitnessquest.com •... -
Page 5: Jump Start Diet
JUMP START DIET ASSEMBLY INSTRUCTIONS Occasionally our products contain components that are pre-lubricated at the factory. We recommend Introduction that you protect flooring, or anything else the parts may contact, with newspaper or cloth. This program is designed to "jump start" you on your way to better health Note: All location references, such as front, rear, left or right, made in these instructions and fitness. - Page 6 STEP 1 - Attach End Caps Front End Attach the Front and Rear End Caps to the Main Frame Assembly using the (3) Phillips Screws and the T-Phillips Screwdriver provided. JUMP START Rear End Main Frame Front End DIET Assembly Using Healthy Eating Choices STEP 2 - Attach Right and Left Rail Assemblies a.
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Page 7: Cardio Workout Tracking Sheets
STEP 3 - Attach and Raise the Support Tube Assembly CARDIO WORKOUT TRACKING SHEETS a. Lay the Support Tube Assembly across the top of the Main Frame Assembly as shown. Align the holes of the Support Tube Assembly and Main Frame Use these charts to keep track of your progress over time. -
Page 8: Progressive Cardiovascular Training Program
STEP 4 - Handle Assembly PROGRESSIVE CARDIOVASCULAR TRAINING PROGRAM a. Insert the Handle Assembly into the Support Tube Assembly. The training program that follows is a progressive training program for cardiovascular conditioning. Pull outward on the Spring-Loaded Locking Knob and allow Handle It can be used for any aerobic activity you choose. -
Page 9: Getting Started
Benefits of Aerobic Training Cool Down and Stretching GETTING STARTED Your workout should be followed by a cool down. The Health benefits of aerobic exercise include the following: cool down should consist of 5 to 10 minutes of slow 1. A stronger and healthier heart. When using this equipment, we recommend that you protect flooring or walking followed by stretching. -
Page 10: Parts List
LEG MAGIC ® PULSE WORKOUT TRACKING SHEET PARTS LIST Use the chart below to keep track of your progress over time. Before writing on it, make as many copies as you ITEM PART# DESCRIPTION QTY. ITEM PART# DESCRIPTION QTY. think you'll need. We suggest you keep these in a notebook. You will find it both informative and motivational to 0400107 Support Tube Assembly 0400026... -
Page 11: Workout Progression
WORKOUT PROGRESSION EXPLODED VIEW Use this chart to help you progress through your workouts in a safe and effective manner. We recommend that your workout routine includes all of the exercises shown in this manual. The exercises should be performed in the order shown on your Leg Magic Basic workout DVD. -
Page 12: Exercise Guidelines
EXERCISE GUIDELINES Fig. 31 PUSH-UP IMPORTANT This exercise targets the muscles of the chest, shoulders Please review this section before you begin exercising. and backs of the upper arms. Begin in a kneeling position on the floor in front of your Leg Magic Pulse exerciser. - Page 13 When to Exercise Clothing Fig. 25 V-SIT WITH HEEL TAPS The hour just before the evening meal is a popular time All exercise clothing should be loose-fitting to permit This exercise challenges the abdominal and lower back musculature. for exercise. The late afternoon workout provides a freedom of movement, and should make the wearer Begin in a seated position on the floor in front of your Leg Magic ®...
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Page 14: Warm-Up & Cool Down Stretches
WARM-UP & COOL DOWN STRETCHES When performing these stretches, your movements should be slow and smooth, with no bouncing or jerking. Move into the stretch until you feel a slight tension, not pain, in the muscle and hold the stretch for 20 to 30 seconds. Breathe slowly LEG MAGIC ®... - Page 15 LEG MAGIC SQUEEZE AND HOLD ® This exercise targets the adductor muscles of the 4. Back Stretch inner thighs. Begin in the “Starting Position” Stand with your legs shoulder width apart and your knees slightly described previously. Bend the knees very slightly bent.
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Page 16: Stationary Lunges
LEG MAGIC ® PULSE SYSTEM The Leg Magic® Pulse is more than just an exerciser, it is a workouts with Leg Magic Pulse workouts. In addition, ® total body exercise and nutrition system. It is a “fitness for strengthening and toning exercise for the abdominals life”... -
Page 17: Leg Magic Pulse Workout
Developing Your Leg Magic Pulse Workout ® for a second set. When extending your workout, INNER THIGH PULSE The choices you make about the frequency (how perform the first set of the exercise series for 60 often), the duration (how long), and intensity (how This exercise will challenge the adductor seconds per exercise, and then the second set hard) at which you will workout, will directly influence... -
Page 18: Starting Position
LEG MAGIC ® PULSE EXERCISES LEG MAGIC BASIC It is important that you read this section of the manual before working out on the Leg Magic Pulse exerciser. ® ® This section provides a description of the proper technique and form for the exercises shown in Leg Magic ®...
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