Pilates Power Gym Pro PUSH -UP BAR Exercise & Instruction Manual

Important Safety Tips

WARNING
You and others can be seriously injured or killed if the warnings on the equipment,
in the Owner's Manual, Video, and in this Push-Up Bar Exercise & Instruction Guide
are not followed. Carefully review all warnings before using the equipment.
1. Before starting this or any other exercise program, consult your physician. Your physician
should assist you in determining the target heart rate zone appropriate for your age and
physical condition. Certain exercise programs or types of equipment may not be appropriate
for all people. This is especially important for people over the age of 35, pregnant women, or
those with pre-existing health problems or balance impairments. If you are taking med i ca tion
which may affect your heart rate, a physician's advice is ab so lute ly essential.
2. Start out slowly and progress sensibly. Even if you are an experienced exerciser, start with
the beginner workout and become familiar with all of the exercises before moving on to more
advanced workouts or exercises. For best results, perform all of the exercises at the tempo
demonstrated in the DVD.
3. Do not overexert yourself with this or any other exercise program. Listen to your body and
respond to any reactions you may be having. You must learn to distinguish "good" pain, like
fatigue, from "bad" pain, which hurts. If you experience any pain or tightness in your chest,
an irregular heartbeat, dizziness, nausea, or shortness of breath, stop exercising at once and
consult your physician immediately.
4. Warm up before any exercise program by doing 5 to 10 minutes of gentle aerobic exercise, such
as walking, followed by stretching or follow the warm-ups demonstrated on the Pilates Power
Gym DVD provided with your original Pilates Power Gym Pro Owner's Manual.
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5. Before each use of the Pilates Power Gym Pro and Push-Up Bar, please INSPECT all
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equipment and all parts, including cables, tension cords, rollers, pulleys, bolts, pins, handle
assemblies and foot strap assemblies to ensure that they are in proper working condition. NEVER
use the equipment if it is not working properly or if there are signs of wear such as frayed or
worn cables, tension cords, pulleys, rollers, handle or foot strap assemblies. Failure to follow
these instructions could result in serious injury or death.
6. USE CARE when getting on and off the equipment.
7. Use this equipment only for the intended use as described in this manual. Do not modify the
equipment or use at tachments not rec om mend ed by the manufacturer.
8. Have plenty of clearance space on all sides of your equipment. It is important to keep children,
pets, furniture and other objects out of the way when using your equipment. You should have a
minimum of 3 feet of clearance space on all sides of your equipment.
9. Wear appropriate clothing when exercising. Workout clothing should be comfortable and
lightweight, and should allow freedom of movement. The Pilates Power Gym
be performed with bare feet, or you may wear flexible athletic shoes if you find that more
comfortable. It is not recommended that you exercise with socks or stockings only on the feet.
Wearing socks or stockings only may cause slippage of the feet when using the Foot Rest Bar
Assembly or the Push-Up Bar Assembly.
10. THIS EQUIPMENT IS NOT FOR USE BY CHILDREN. To prevent injuries, keep this and
all fitness equipment out of the reach of children. Follow these simple rules:
– Keep children out of rooms where you have your exercise equipment.
– Store exercise equipment in a room that can be locked.
– Know exactly where your children are when you work out.
– If you have small children at home, don't wear headphones while you work out.
– Talk to your kids about the dangers of exercise equipment.
11. Breathe naturally, never holding your breath during an exercise. Avoid over training, you should
be able to carry on a conversation while exercising.
12. Cool down after an exercise session, with 5 to 10 minutes of gentle exercise, such as walking,
followed by stretching or follow the cool down stretches demonstrated in the Pilates Power
Gym DVD.
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13. Handicapped or disabled people must have medical approval before using this equipment and
should be under close su per vi sion when using any exercise equipment.
14. Only one person at a time should use this equipment.
15. Do not put hands, feet, or any foreign objects on or near this equipment when in use by
others. Use caution not to pinch fingers or hands in moving parts when folding, setting up, or
using the equipment.
16. To prevent the Pilates Power Gym
the equipment on a solid, level surface and follow the instructions for the recommended exercises.
Failure to follow these instructions could result in serious injury or death.
17. When raising the Glideboard to the incline positions, always make sure that the Height Adjustment
Assembly is securely settled in the notches on both sides of the Base Frame Assembly before
beginning to exercise.
18. When changing Tension Cord settings, always hold the Tension Cords firmly until they are properly
positioned. DO NOT LET GO of the Tension Cords until they are locked into a notch on the Base
Frame Assembly, or back in the start position.

Attaching The Push-Up Bar

Place the Push-Up Bar Assembly onto the Foot Rest Bar Assembly of your Pilates
Power Gym Pro unit and secure with the Small Hitch Pins that are attached to the
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Push-Up Bar Assembly. Make sure they are fully inserted and stay in place.
Small Hitch Pin
Foot
Rest Bar
Assembly
Integrating the Pilates Power Gym
Pilates Power Gym
Workout may
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The Pilates Power Gym
found in the Pilates Power Gym
your original Pilates Power Gym
Pro Push-Up Bar gives you more exercise variations and can provide additional
comfort to enhance the satisfaction of your Pilates Power Gym
Please refer to the list below and read both this Pilates Power Gym
Bar Exercise & Instruction Guide as well as your original Pilates Power Gym
Owner's Manual, including all warnings, for more information on how to use the
Pilates Power Gym Pro Push-Up Bar to enhance your exercise routine.
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PPG
Pilates Power Gym
Manual
Exercises
Page
20 Narrow Squat
23 Triceps Overhead Press
30 Leg Press
31 Serving Bread
32 Triceps Press
Pro from tipping and causing an injury, set up and use
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Push-Up Bar
Assembly
Small Hitch Pin
Push-Up
Bar Attached to
Pilates Power
Gym Pro unit.
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Pro Push-Up Bar Exercises with the
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Pro Exercise Routine
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Pro exercises can replace some of the original exercises
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Pro 8-Week Workout Routine that is included in
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Pro Owner's Manual. The Pilates Power Gym
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Pro workouts.
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Pro Push-Up
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Push-Up
Pro Pilates Power Gym Pro
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Push-Up Bar Variation
Exercise
Squats
Triceps Dips
Leg Press
Push-Up Press
Triceps Extension

1) Triceps Dips

Sit at the end of the Glideboard with your back near the Foot Rest Bar Assembly. Place
your feet flat on the floor, directly under your knees. Firmly grip the Push-Up Bar
handles and press your hips off of the Glideboard until your arms are straight. See
FIG. 1a. Keeping your hips lifted off of the Glideboard, slowly flex your elbows until
your arms are bent to a maximum of 90 degrees. See FIG. 1b. Pause at the bottom of
the movement. Then, slowly extend your elbows and press back up to the starting
position. Perform 8 to 20 repetitions.
Keep your elbows pointing behind you while performing the Triceps Dips. Do not
flex your elbows deeper than 90 degrees. Keep your abs pulled in and your back
straight throughout the exercise.
Works the back of the upper arms, rear shoulders and upper back muscles.
Fig 1a
Glideboard Incline Position
Beginner
Advanced

2) Triceps Extension

Sit at the end of the Glideboard with your back near the Foot Rest Bar Assembly.
Rest your feet lightly on the front of the Glideboard. Place your hands behind you
and grip the Push-Up Bar handles with your palms facing down. See FIG. 2a. Exhale,
slowly extend your elbows and press the Glideboard forward until your arms are
straight. See FIG. 2b. Pause at the end of the motion. Then, slowly bend your elbows
and return to the starting position. Perform 8 to 20 repetitions.
Keep your abs pulled in and your back straight throughout the exercise.
Do not round your lower back.
Works the back of the upper arms, rear shoulders and upper back muscles.
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Fig 2a
Pro
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Bar
#4
#1
Glideboard Incline Position
#3
Beginner
#5
Advanced
#2
Fig 1b
Tension Cords
A #2 and #3
A #2 and #3
Fig 2b
Tension Cords
A #1 and/or #2
A #1, #2 and/or #3