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SmartGYM SG-01 Instruction Book

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  • Page 1 I N S T R U C T I O N B O O K O P E R A T I N G M A N U A L...

  • Page 2: Table Of Contents

    Sample Workout Programs Beginner Intermediate Advanced Exercise Index Stretches 70 Exercises Abs, Waist & Low Back Legs, Hips & Buns Chest Back Shoulders Arms Cardiovascular Sport Specific Replacement Parts How to Wall Mount SmartGYM How to Use SmartCRUNCH (optional equipment)
  • Page 3 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.
  • Page 4 R e m o v e Slip web- SmartGYM bing straps from the carry over top of door bag, unroll it, and (Bands face exer- hold it by the top cise room, straps bracket (with the on opposite side). S m a r t G Y M Slip the webbing label).

  • Page 5: Packing Up

    B e f o r e Behind the packing up, door, pull immobilize the the ends of the Power Bands by webbing straps attaching the 3 up to release band clips (at the them from the top, middle, and Velcro and allow bottom of the them to gently Power...
  • Page 6 SmartGYM is a deceptively powerful machine that allows you to exercise without using weights. Instead, using its unique Power Band resistance system, you can choose variable levels of resistance for a customized total body workout that rivals a health club…free weights and all.
  • Page 7 The red (heavy) Power Band is more powerful than the blue (light) Power Band, However, two blue Power Bands are stronger than one red Power Band. The 8 possible combinations, or levels of resistance, from low to high are: The Power Bands work on the principle of Dynamic Variable Resistance—the more they’re stretched, the more resistance they provide This makes fine tuning overall resistance extremely quick and easy.
  • Page 8 Traditional strength training consists of performing one to three sets of exercises on a specific, isolated muscle group. One rep, or repetition, equals one complete movement of the exercise from start to finish. For example, for a bicep curl you might begin with your arm extended down by your side holding the weight, say a dumbell, curl the weight upward to your shoulder by bending your elbow, and then lower the weight back to the starting position.

  • Page 9: Strength Training

    Muscle Burns Calories Every pound of new muscle requires your body to burn about 50 calories more per day just to keep that muscle alive and functioning, even while you’re sleeping. So as you continue to build more muscle, your metabolism continues to increase, which allows you to shed unwanted pounds and inches while at the same time shaping and building more muscle, which increases metabolism even more, which allows you to shed more pounds and inches,...
  • Page 10 concentration curls followed by a set of cable curls. Now, you can rest! This superset replaces one regular set. The next set would consist of the same three exercises with increased resistance. Working the muscle from three different angles at three different stress levels without letting it rest is a good way to get more results fast.
  • Page 11 There’s one more muscle we haven’t discussed yet, and it’s perhaps the most important one of all—your heart. Cardiovascular training, or aero- bics, requires a different approach, however, than other body parts. At the “heart” of cardiovascular training is one basic premise: if you elevate your heart rate to 65-80 percent of your maximum and keep it there for a period of at least 12 minutes it will stimulate the production of fat-burn- ing enzymes.
  • Page 12 12 minutes minimum, any of these activities will do a pretty good job. However, SmartGYM's cardio program has an edge. Not only can you walk, jog, or run against SmartGYM’s formidable Power Band resistance system, but you can also perform upper body strength training exercises at the same time.

  • Page 13: Target Training And The Myth Of Spot Reducing

    And strength training is the only way to reshape your body. The most effective exercise program is one that incorporates strength training and cardiovascular training coupled with sensible low-fat eating habits, and that’s the SmartGYM Total Fitness Xtrainer all the way.
  • Page 14 (increasing the resistance for each successive set) with 30-60 seconds of rest between each set. Start out slowly, but remember that SmartGYM allows you to perform a wide variety of exercises for each muscle group. By doing additional sets or combinations of sets you can realize even greater strength and body shaping gains.
  • Page 15 • Always resist the Power Bands back to the starting position for each exercise. This provides a training effect in both directions. • Increase the resistance for successive sets by 5%-10%. In general, increase the resistance when 12 repetitions can be completed in proper form;...

  • Page 16: Cool Down

    Since lack of time is the number one reason people give for failing to start or maintain a regular exercise program, circuit training is a method that makes sense. And SmartGYM, with its revolutionary new design that allows simultaneous aerobic and strength training, is the ideal circuit training machine.

  • Page 17: Beginner

    This section provides three sample workout programs—Beginner, Intermediate, and Advanced. Each program is designed to help you get the most out of your new SmartGYM Total Fitness Xtrainer on your way to a healthier, stronger, more shapely body. The object is to work each muscle group in your body at least twice a week and get in some aero- bics, too, without spending a lot of time doing it.
  • Page 18 MUSCLE EXERCISE SETS/REPS Lying Lower Ab Crunch 1/8-12 Front Crunch 1/8-12 Side Crunch 1/8-12 Chest Chest Press 1/8-12 1/8-12 Decline Chest Press 1/8-12 Back One-Arm Row 1/8-12 Lat Pull Down 1/8-12 Straight Arm Lat Pull 1/8-12 Shoulders Front Deltoid Raise 1/8-12 Side Deltoid Raise 1/8-12...
  • Page 19 In the Intermediate program we’re going to increase the number of sets to two and add a few more exercises. As with the Beginner program, all exercises are to be done in one session, two times a week, in conjunction with slightly expanded aerobic training sessions.
  • Page 20 MUSCLE EXERCISE SETS/REPS Triceps Tricep Extension 2/8-12 cont’d) Close Grip Tricep Press 2/8-12 Reverse Tricep Press 2/8-12 Tricep Press 2/8-12 Legs Leg Squat 2/8-12 Hack Squat 2/8-12 Lunge 2/8-12 Leg Curl 2/8-12 Calf Raise 2/8-12 Leg Kickback 2/8-12 Inner Thigh Kick 2/8-12 Outer Thigh Kick 2/8-12...

  • Page 21: Advanced

    Treat these sample exercise programs as starting off points. Your SmartGYM provides a wide variety of different exercises for every mus- cle in your body. It’s up to you to use that versatility, to mix and match and experiment with different exercises. This will keep your exercise pro- gram fresh, effective, and enjoyable.
  • Page 22 MUSCLE EXERCISE SETS/REPS Bicycle Trunk Twist 3/15-30 Lying Lower Ab Crunch 3/8-12 Front Crunch 3/8-12 Side Crunch 3/8-12 Chest Chest Press 3/8-12 3/8-12 Decline Chest Press 3/8-12 One-Arm Fly 3/8-12 Shoulders Front Deltoid Raise 3/8-12 Side Deltoid Raise 3/8-12 Reverse Fly 3/8-12 Shoulder Press 3/8-12...
  • Page 23 MUSCLE EXERCISE SETS/REPS Same as Monday Cardio Cardio Level 2 or 3 (12 minutes minimum at target heart rate) Approximate Total Time Wednesday: 18 Minutes Thur Repeat Monday’s Workout Repeat Tuesday’s Workout Repeat Wednesday’s Workout Rest...

  • Page 24: Stretches

    STRETCHES 19. Inner Thigh Kick A. Calf, Achilles Stretch 20. Outer Thigh Kick B. Quadriceps Stretch 21. Donkey Kick C. Oblique Stretch 22. Butt Blaster D. Buns, Outer Thigh, Back CHEST Stretch 23. Chest Press E. Upper Back, Arm, Shoulder 24.

  • Page 25: Arms

    ARMS 48. Bicep Curl 49. Concentration Curl 50. Cable Curl 51. Forearm Curl 52. Wrist Curl 53. Tricep Extension 54. Close Grip Tricep Press 55. Reverse Tricep Press 56. Tricep Press CARDIOVASCULAR 57. Cardio Level 1 58. Cardio Level 2 59 Cardio Level 3 SPORT SPECIFIC 60.
  • Page 26 Calf, Achilles Q u a d r i c e p s Stretch Stretch Stand in relaxed Reach behind position with hands your body with on hips. Step back, one hand, grasp leg straight, foot top of foot and flat, and press rear pull heel toward heel into the floor.
  • Page 27 Rear Upper Hamstring, Arm Stretch Lower Back With arms over Stretch head, reach past Lie flat on back elbow joint to grasp with legs straight back of arm and out. Grasp one leg pull hand toward behind the knee, midline of body. pull thigh against Maintain an erect upper body, and...

  • Page 28: Good Morning

    Abs, Waist & Lower Back HYPEREXTENSION Lower Back Pulleys: Top Attachments: Handles Sit facing door. Grasp handles off top pul - ley. Lean back slowly and lightly touch floor with shoulder blades as you exhale. Crunch abs to return to starting position as you inhale.
  • Page 29 Abs, Waist & Lower Back (cont’d) LYING LOWER AB CRUNCH Lower Abs Pulleys: Bottom Attachments: Ankle Straps Lie on back, ankles attached to bottom pulley, legs extended toward door, hands behind head. Bring one knee and torso upwards as you crunch abs, exhaling as you go.
  • Page 30 Abs, Waist & Lower Back (cont’d) SIDE CRUNCH Obliques (“Love Handles”) Pulleys: Top Attachments: Handles From the front crunch position, turn side- ways 45° to your left (a line drawn between your knees would make a 45° angle with the door). Grasp both handles, one on top of the other, in your right hand.

  • Page 31: Leg Press

    Legs, Hips & Buns LEG SQUAT Thighs Pulleys: Bottom Attachments: Handles Stand with back to door. Grasp handles off bottom pulley, handles resting on shoulders. With feet shoulder width apart, squat down until thighs are near parallel to floor and return to starting posi- tion.

  • Page 32: Leg Extension

    Legs, Hips & Buns (cont’d) LUNGE Buns, Front of Thigh Pulleys: Bottom Attachments: Handles Stand facing door. Grasp handles off bottom pulley, palms up, hands at your sides. Step back with one leg and lower body until rear knee is close or touching floor.

  • Page 33: Calf Raise

    Legs, Hips & Buns (cont’d) CALF RAISE Calves Pulleys: Bottom Attachments: Handles Stand facing door. Grasp handles under- neath chin off bottom pulley, palms fac- ing into body, (or hold handles by your side). Exhale as you smoothly raise calves up as high as possible before returning to start position while inhaling.
  • Page 34 Legs, Hips & Buns (cont’d) INNER THIGH KICK Inner Thigh, Hip Pulleys: Bottom Attachments: Ankle Straps Stand sideways to door, inside ankle attached to bottom pulley. Place inside palm against door for balance and swing inside leg smoothly inward to cross over support leg.
  • Page 35 Legs, Hips & Buns (cont’d) BUTT BLASTER Buns, Front of Thigh Pulleys: Bottom Attachments: Handles Stand facing door. Extend right arm by your side and grip the handle, palm up. Place the palm of other hand against door for balance. Squat using right leg only.

  • Page 36: Chest Press

    Chest CHEST PRESS Chest Pulleys: Top Attachments: Handles Stand with back to door. Grasp handles in front of chest off top pulley, palms down. Step out, one leg extended for balance, forearms at 90° angle with upper arms. Extend arms straight out from chest to full extension (imagine you’re pushing against a straight bar).
  • Page 37 Chest (cont’d) Chest Pulleys: Top Attachments: Handles Stand with back to door. Grasp handles in front of chest off top pulley, palms forward. Step out, one leg extended for balance. Extend arms out to sides 180°, elbows slightly bent (do not lock elbows).
  • Page 38 Chest (cont’d) ONE-ARM FLY Chest Pulleys: Top Attachments: Handles Stand sideways 90° to door. Extend slightly bent arm (do not lock elbow), grasp handle off top pulley, and pull across body in front of chest as you exhale. Inhale as you return to starting position.
  • Page 39 Chest (cont’d) PULLOVER Chest, Rib Cage Pulleys: Top Attachments: Handles Sit with back flat against door off to one side and grasp handles off top pulley above head, elbows slightly bent, palms facing forward. Exhale as you pull handles over head down past chest towards abs.
  • Page 40 Back FRONT LAT PULL DOWN Lats Pulleys: Top Attachments: Handles Sit or kneel facing door. Grasp handles off top pulley about shoulder width apart, palms forward. Exhale while pulling handles down to stop in front of chest (imagine you are pulling on a straight bar).
  • Page 41 Back (cont’d) ONE-ARM ROW Upper & Lower Lats Pulleys: Top Attachments: Handles Stand facing door and grasp handle off top pulley, palm facing in. Pull straight back to chest with elbow tucked into side, next to chest, while exhaling. Inhale as you return to starting position. Repeat set with other arm.
  • Page 42 Shoulders FRONT DELTOID RAISE Front Shoulders Pulleys: Bottom Attachments: Handles Stand facing away from door. Grasp handles off bottom pulley directly in front of you, palms down. Alternately raise each arm up to shoulder height parallel to the floor as you exhale, then return to starting position.

  • Page 43: Shoulder Shrug

    Shoulders (cont’d) SHOULDER PRESS Shoulders Pulleys: Bottom Attachments: Handles Stand with back to door. Grasp handles off bottom pulley and pull them up to rest on top of shoulders, palms facing out. With forearms at right angles to upper arms, extend both arms straight up as you exhale (imagine pushing against a straight bar).

  • Page 44: Upright Row

    Shoulders (cont’d) UPRIGHT ROW Shoulders Pulleys: Bottom Attachments: Handles Stand facing door. Grasp handles togeth- er, palms facing body, and lift upwards, stopping underneath chin, elbows paral- lel to floor. Exhale as you lift and inhale as you return to the start position. ROTATOR CUFF (Internal) Internal Shoulder Rotator Pulleys: N/A...

  • Page 45: Bicep Curl

    Arms BICEP CURL Biceps Pulleys: Bottom Attachments: Handles Stand facing door. Brace elbow against hip (stand straight, don’t slouch). Extend arm straight down and grasp handle off bottom pulley, palm up. Curl arm upward to touch forearm to bicep as you exhale. Squeeze and hold for a moment at the top, then return to start as you inhale.
  • Page 46 Arms (cont’d) FOREARM CURL Biceps, Forearms Pulleys: Bottom Attachments: Handles Same as Biceps Curl except it is reversed with palms facing down. Curl your forearms up to touch your biceps and return. WRIST CURL Forearms Pulleys: Bottom Attachments:Handles Facing door, bend over and rest backs of wrists on knees, hands extending forward, palms up.

  • Page 47: Tricep Press

    Arms (cont’d) CLOSE-GRIP TRICEP PRESS Triceps Pulleys: Top Attachments: Handles Stand with back to door. Grasp handles off top pulley, palms down, in front of upper chest. Step out from door, extending one leg for balance, and extend arms straight out. Elbows should be tucked in against sides of chest.
  • Page 48 Cardiovascular CARDIO LEVEL 1 Heart, Lungs Pulleys: Bottom Attachments: Cardio Belt Stand with back to door, cardio belt attached to one red Power Band off bottom pulley. Walk, jog, or run against the resistance. Breath in and out in rhythm. Dancing to music is great fun! CARDIO LEVEL 2 Heart, Lungs, Upper/Lower Body Pulleys: Top &...
  • Page 49 Sport Specific GOLF POWER STROKE Back, Rear Shoulders, Rib Cage, Obliques Pulleys: Top Attachments: Handles Stand erect sideways to door, knees slightly bent. Grasp one handle off top pulley with both hands at chest level. With elbows slightly bent, pull both arms across body, simulating a golf swing.
  • Page 50 Sport Specific (cont’d) BASEBALL SWING Back, Rear Shoulders, Rib Cage, Obliques Pulleys: Top Attachments: Handles Stand erect sideways to door, knees slightly bent. Grasp one handle off top pulley with both hands at shoulder level. With elbows slightly bent, pull both arms across body, simulating a baseball swing.
  • Page 51 Sport Specific (cont’d) BREAST STROKE Back, Rear Shoulders Pulleys: Top Attachments: Handles Stand facing door, knees slightly bent. Grasp handles, palms down. With hands together, bend over slightly, and pull arms down and back to simulate the breast stroke arm motion. Breathe in rhythm as if you are swimming.
  • Page 52 Sport Specific (cont’d) SKIER Front and Rear Thighs, Buns, Calves Pulleys: Bottom Attachments: Handles Stand with back to door, feet together, knees slightly bent. Grasp handles off bottom pulley, handles at your sides, palms facing in. Pivot on your heels as you turn your entire body to the right side, bending your knees as you turn.
  • Page 53 Handle HN-2000 Set of 2 w/snaphooks Ankle Strap AN-2000 Set of 2 w/snaphooks Cardio Belt CB-2000 Cardio belt w/snaphook Carry Bag BG-2000 Carry bag (black) Manual MN-2000 Instruction manual (54 pgs.) Video VD-2000 Instruction video (30 min.) Order at www.SmartGYM.com...
  • Page 54 HOW TO WALL MOUNT Your SmartGYM can be mounted to a wall anywhere in your home or office. It’s as easy as 1, 2, 3. Using a Stud Finder, or other method, locate a support stud in the wall at the position you want to install SmartGYM wooden stud is necessary for stability.
  • Page 55 HOW TO USE SmartCRUNCH (optional equipment not included) is the fast, easy way to ultimate abs using your SmartGYM Total Fitness Xtrainer. SmartCRUNCH supports your neck and back and keeps you locked on target while assisting you in the ab crunch position.
  • Page 56 www.SmartGYM.com...

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