Fitness Quest Pilates Power Gym Owner's Manual
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Fitness Quest Pilates Power Gym Owner's Manual

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O W N E R ' S M A N U
O W N E R ' S M
For maximum effectiveness and safety, please
For maximum effectiveness and safety, please
review this Owner's Manual, view the Video,
review this Owner's Manual, view the Video,
and for healthy eating tips refer to the Jump
and for healthy eating tips refer to the Jump
Start Section.
Start Section.
A N U A L
A L

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Summary of Contents for Fitness Quest Pilates Power Gym

  • Page 1 O W N E R ’ S M O W N E R ’ S M A N U A N U A L For maximum effectiveness and safety, please For maximum effectiveness and safety, please review this Owner’s Manual, view the Video, review this Owner’s Manual, view the Video, and for healthy eating tips refer to the Jump and for healthy eating tips refer to the Jump...

  • Page 3: Table Of Contents

    Quest Inc.  All rights reserved. Made in China.  All rights reserved. Made in China. Pilates Power Gym™ is a trademark of Kaswit, Inc. U.S. Patent 7,163,498. Pilates Power Gym™ is a trademark of Kaswit, Inc. U.S. Patent 7,163,498. Fitness Quest® is a registered trademark of Fitness Quest Inc.
  • Page 4 Pilates Power Gym™ DVD. demonstrated on the Pilates Power Gym™ DVD. 15) DO NOT put hand DO NOT put hands, feet, or any for...
  • Page 5 EQUIPMENT WARNING/CAUTION LABELS EQUIPMENT WARNING/CAUTION LABELS IMPORTANT: See below for placement of the following Warning/Caution Labels on your equipment. IMPORTANT: See below for placement of the following Warning/Caution Labels on your equipment. WARNING LABEL 1 WARNING LABEL 1 WARNING LABEL 2 WARNING LABEL 2 WARNING LABEL 3 WARNING LABEL 3...

  • Page 6: Introduction

    With a minimal time commitment, you’ll receive an impressive return on your investment! We’re so sure that you will be completely satisfied with your Pilates Power Gym We’re so sure that you will be completely satisfied with your Pilates Power Gym...

  • Page 7: Care Storage

    SETUP IS NOW COMPLETE. IMPORTANT: Please read this owner’s manual before beginning your workout for important instructions on how to use your Pilates Power Gym exerciser. - - - - - - - -   - - - - - - - -...

  • Page 8: Parts List

    PARTS LIST ITEM PART# DESCRIPTION QTY. ITEM PART# DESCRIPTION QTY. X18155-2 Foam X18153-1 Height Adjustment Bar X18154-38 Small Hi t ch Pin w/Lanyard (M6 x 50mm) X18155-1 Pulley Arm Tube X18154-37 Large Hi t ch Pin w/Lanyard (M8 x 55mm) X18155-6 Small Pulley Bracket X18154-11...
  • Page 9 EXPLODED VIEW continued on next page - - - - - - - -   - - - - - - - -...
  • Page 10 EXPLODED VIEW optional  - - - - - - - -   - - - - - - - -...
  • Page 11  ASSEMBLIES OPTIONAL Push Up Bar Assembly X18158 Extension Bar Assembly X18152 Foot Rest Bar Assembly X18156 Base Frame Assembly X18151 Glideboard Assembly X18154 - - - - - - - -   - - - - - - - -...

  • Page 12: Adjustments

    There are a total of 11 different Fig. A Glideboard positions that will allow you to customize the resistance on your Pilates Power Gym  exerciser to your exact fitness level. The flat ™ position is perfect for much of the Pilates Workout, as well as for beginners getting in shape with the Strength Workout.

  • Page 13: Handle And Foot Strap Attachments

    When used with the 11 Glideboard settings, you have over 175 possible resistance settings. This will allow you to start at and progress to your optimal fitness level with the Pilates Power Gym   exerciser! ™...

  • Page 14: Guidelines

    Headrest Adjustment Headrest There are two positions for the Headrest, flat and raised. The Headrest is in the (raised position) flat position when unit is first received. To move Headrest to raised position stand at the rear of the unit, lift the Headrest and push Headrest away from you letting the bracket slide into place.

  • Page 15: Measuring Your Heart Rate

    When to Exercise  Clothing  he hour just before the evening meal is a popular time All exercise clothing should be loose-fitting to permit for exercise. The late afternoon workout provides a freedom of movement, and should make the wearer feel welcome change of pace at the end of the work day comfortable and self-assured.
  • Page 16 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 and rhythmically.
  • Page 17 4. Back Stretch  Stand with your legs shoulder width apart and your knees slightly bent. Bend forward from your waist with your arms extending loosely in front of your body. Gently bend from the waist flexing your body as far forward as it will go. Hold for 20 to 30 seconds.

  • Page 18: Pilates Power Gym System

    It is a “fitness for life” plan that goes your workouts will depend on your current fitness level hand in hand with an overall healthy lifestyle. This and goals. Please refer to the Pilates Power Gym ™ includes regular check-ups, healthy eating habits and Workout section of this booklet to determine the exercise for the rest of your life.
  • Page 19 How Often, How Long, How Hard  Beginners    should start out slowly and perform only as many exercises as you are able to do with good form and technique. Your Pilates Power Gym  System ™ includes the Pilates Power Gym Workout  DVD.
  • Page 20 PILATES POWER GYM EXERCISES Pilates Workout  The following Pilates exercises are designed to combination of Tension Cords and Glideboard settings strengthen and tone your abs, lower back, hips, thighs, may be used to customize each exercise to your individual legs and arms. With each exercise, there are suggestions fitness level.
  • Page 21 Arches  Lie on your back with your head on the Headrest and your arms resting at your sides. Place the arches of your feet on the Foot Rest Bar with your legs together and toes pointing up. Keeping your legs together, push your feet against the Foot Rest Bar Assembly and slowly extend your knees and hips until the legs are straight.
  • Page 22 Heels  Lie on your back with your head on the Headrest and your arms resting at your sides. Place the heels of your feet on the Foot Rest Bar Assembly with your legs together and feet flexed so the toes are pointing up. Keeping your legs together, push your feet against the Foot Rest Bar Assembly and slowly extend your knees and hips until the legs are straight.
  • Page 23 Second Position Turnout  Lie on your back with your head on the Headrest and your arms resting at your sides. Place the heels of your feet on the outside corners of the Foot Rest Bar Assembly. Rotate your legs outward from the hips so that the toes and knees are opening slightly to the sides.

  • Page 24: Arm Circles

    Cat  Place your hands firmly on the Foot Rest Bar Assembly and carefully step onto the Glideboard. Stand so that you are bent forward at your waist with your hands on the Foot Rest Bar Assembly and your heels at the opposite end of the Glideboard. Bend your knees slightly.
  • Page 25 Seated Plie  Sit up straight with your hips in the center of the Glideboard. Support yourself by placing your hands on the Glideboard behind the hips. Place the balls of your feet on the Foot Rest Bar Assembly, a few inches apart, with your toes curled over the Foot Rest Bar Assembly.
  • Page 26 Mermaid  Sit facing sideways on the Glideboard with the right side of your body next to the Foot Rest Bar Assembly and your legs tucked under you (see pictures below). Place your right hand on the Foot Rest Bar Assembly. Raise your left arm overhead and straighten your back.
  • Page 27 Kneeling Stretch  Place your hands firmly on the Foot Rest Bar Assembly and carefully kneel on the Glideboard. Kneel so that you are bent forward at your waist with your hands on the Foot Rest Bar Assembly and your feet at the opposite end of the Glideboard. Drop your head forward, relax your neck and shoulders, and lean back slightly so that your back is rounded.
  • Page 28 Strength Workout  The Pilates Power Gym™ Strength Training Workout was designed to allow you to add resistance to your workout in order to help you increase your lean muscle mass, thereby strengthening and toning your entire body. With each exercise, there are suggestions for the Glideboard and Tension Cord settings for beginner and advanced exercises.

  • Page 29: Bench Press

    Seated Upright Row  Sit on the Glideboard. Face the Headrest with your knees bent and feet on the Glideboard in front of you. Grasp one Handle in each hand with the palms facing downward. With your back straight, bend your elbows and pull the Handles toward your chest in a rowing motion.
  • Page 30 Seated Curl  Sit on the Glideboard in a straddle position. Face the Headrest with your feet on the floor. Grasp one Handle in each hand with the palms facing upward and the elbows bent and held tightly against your sides. With your back straight, bend your elbows and pull the Handles toward your shoulders.

  • Page 31: Triceps Extension

    Triceps Extension  Lie on your back with your head on the Headrest. Place your feet about hip width apart on the Foot Rest Bar. Grasp one Handle in each hand with your palms facing upward. Bend the elbows about 90 degrees and keep the upper arms elevated so that the elbows point forward and slightly upward.
  • Page 32 Ab Crunch  Lie on your back with your head on the Headrest. Place your feet about hip width apart on the Foot Rest Bar with Push Up Bar accessory. Grasp one Handle in each hand and cross your arms over your chest. Slowly press your legs against the Bar and straighten the knees while simultaneously lifting your head and shoulders off the Glideboard in a “crunch”...
  • Page 33 Decline High Row  Lie on the Glideboard with your head near the Foot Rest Bar Assembly and your feet on the Headrest. Bend your knees. Grasp one Handle in each hand with your arms extended at your sides and the palms facing downward. Slowly bend your elbows, pulling the Handles up the sides of your body to chest level.
  • Page 34 Squat  Lie on your back with your head on the Headrest and your arms resting at your sides. Place your feet about shoulder width apart on the Push Up Bar (can also be done using Foot Rest Bar Assembly). Press your feet against the Bar and slowly extend your knees and hips until the legs are straight.
  • Page 35 Gluteus Kickback  Facing the Headrest, kneel in the middle of the Glideboard. Grasp one Handle in each hand and place your fists at the top of the Glideboard with the palms facing your thighs. Carefully place one foot on the Push Up Bar (can also be done using Foot Rest Bar Assembly).
  • Page 36 WORKOUT PROGRESSION WORKOUT PROGRESSION CHART Use this chart to help you progress your workouts in a safe and effective manner. If you miss a few days of workouts, go back to the level that you were working at previous to the missed time. Proper progression will help you achieve better results.

  • Page 37: Pilates Power Gym Workout

    PILATES POWER GYM WORKOUT TRACKING SHEETS Use the chart below and the chart on the following page to keep track of your progress over time. Before writing on them, make as many copies as you think you'll need. We suggest you keep these in a notebook.

  • Page 38: Strength Raining Wo Workout Rkout

    STRENGTH TRAINING WORKOUT Date Repetitions Sets Date Repetitions Sets Seated Row  Seated  Upright Row  Bench Press  Seated Curl  Arm Pullover  Triceps  Extension  Triceps Press  Ab Crunch  Pulley Ab  Crunch  Decline  High Row  Cable  Chest Flye  Squat  One-Legged  Squat  Gluteus  Kickback  Lunge ...
  • Page 39 Benefits of Aerobic Training  Cool Down and Stretching 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. walking followed by stretching.
  • Page 40 PROGRESSIVE CARDIOVASCULAR TRAINING PROGRAM The training program that follows is a progressive training program for cardiovascular conditioning. It can be used for any aerobic activity you choose. But remember, these are only guidelines. People with medical conditions should discuss this training program with their physician. CONDITIONING HOW OFTEN HOW LONG...

  • Page 41: Cardio Workout Racking Sheets Sheets

    CARDIO WORKOUT TRACKING SHEETS Use these charts to keep track of your progress over time. Before writing on them, make as many copies as you think you’ll need. We suggest you keep these in a notebook. You will find it both informative and motivational to look back at what you’ve done.
  • Page 42 HOW LONG HOW HARD ACTIVITY DATE HEART RATE (minutes) (RPE)* HOW LONG HOW HARD ACTIVITY DATE HEART RATE (minutes) (RPE)* *RPE = rating of perceived exertion; this means you match up a numerical rating (RPE) of 1-10, with how you feel (RPE descriptive rating in chart above).
  • Page 43 JUMP START DIET Using Healthy Eating Choices  Table of Contents  Introduction ......42 The Jump Start Diet ....42 Breakfast Choices.

  • Page 44: Introduction

    JUMP START DIET Introduction  This program is designed to "jump start" you on your way to better health and fitness. In just 2 weeks, just 14 short days, you will begin to form habits to help you reach your fitness goals faster and easier than ever before. The Jump Start Diet ...

  • Page 45: Breakfast Choices

    JUMP START DIET BREAKFAST CHOICES  MORNING SNACK  (CHOOSE JUST ONE OPTION)  (CHOOSE JUST ONE OPTION)  8 oz. water 8 oz. water 1/2 cup oatmeal, cooked 1 cup fat free yogurt 1 cup skim milk 8 oz. water 1/2 banana 1 cup sugar free hot chocolate 8 oz.

  • Page 46: Lunch

    JUMP START DIET LUNCH  Choose a Lean Cuisine   meal of your choice! (If you have difficulty  ®  finding Lean Cuisine   meals at your local grocer, another option  ®  is meals from Healthy Choice   or Weight Watchers  ®   ® ...

  • Page 47: Dinner

    JUMP START DIET DINNER    CONTINUED  8 oz. water 8 oz. water 3 oz. pork chop, lean only, baked, broiled or grilled 3 oz. chicken breast, no skin, baked, broiled or grilled 1 small baked potato 3 to 4 new boiled potatoes tossed with 1 Tbsp. butter 1 tsp.

  • Page 48: Evening Snack

    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.
  • Page 49 PROGRESS CHART Measuring Sites Every two weeks, measure yourself and use Waist the chart below to record your progress. Before Abdomen writing on it, make as many copies as you think Hips you’ll need. We suggest you keep these in a notebook.
  • Page 50  ADDITIONAL PROGRESS CHART Waist Abdomen Date Weight Hips Thighs Calves - - - - - - - -   - - - - - - - -...

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