Related Manuals for FITBENCH FB-FLEX-01
Summary of Contents for FITBENCH FB-FLEX-01
- Page 1 MANUAL MODEL #FB-FLEX-01 UPDATED 1-1-2018 FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018 FITBENCH FITBENCH.COM US and International Patent Pending © 2018 FITBENCH FLEX, LLC All Rights Reserved...
- Page 2 The FITBENCH FLEX also has a soft-close piston shock for the bench top. If you have any questions on your FITBENCH FLEX, please call us at 800- 294-0536 or email us at info@fitbench.com and include the following information: •...
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Page 3: Table Of Contents
Shoulder Exercises .......................... 2 2 “The FITBENCH 300” .......................... 2 3 WARRANTY .............................. 2 4 FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018 FITBENCH FITBENCH.COM US and International Patent Pending © 2018 FITBENCH FLEX, LLC All Rights Reserved... -
Page 4: Important Safety Instructions
1. Read all instructions before using the FITBENCH FLEX. These instructions are written to ensure your safety and to protect the unit. 2. Use the FITBENCH FLEX only for its intended purpose. Do not use accessory attachments that are not recommended by FITBENCH, LLC. -
Page 5: Assembly Instructions And Accessory Placement
FITBENCH FLEX in its desired location before installing the dumbbell weights, kettlebells, slam ball and resistance band package. FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018 FITBENCH FITBENCH.COM US and International Patent Pending... -
Page 6: Dumbell Sizes
• 10 Kg. X 2 • 12 Kg. X 2 • 14 Kg. X 2 FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018 FITBENCH FITBENCH.COM US and International Patent Pending © 2018 FITBENCH FLEX, LLC All Rights Reserved... -
Page 7: Dumbbell Location
DUMBBELL LOCATION FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018 FITBENCH FITBENCH.COM US and International Patent Pending © 2018 FITBENCH FLEX, LLC All Rights Reserved... -
Page 8: Kettlebell Sizes
• 30 Lbs. X 1 Kilogram Sizes: • 8 Kg. X 1 • 12 Kg. X 1 FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018 FITBENCH FITBENCH.COM US and International Patent Pending © 2018 FITBENCH FLEX, LLC All Rights Reserved... -
Page 9: Kettlebell Location
KETTLEBELL LOCATION FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018 FITBENCH FITBENCH.COM US and International Patent Pending © 2018 FITBENCH FLEX, LLC All Rights Reserved... -
Page 10: Slam Ball Size
• 15 Lbs. X 1 Kilogram Sizes • 7 Kg. X 1 SLAM BALL LOCATION FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018 FITBENCH FITBENCH.COM US and International Patent Pending © 2018 FITBENCH FLEX, LLC All Rights Reserved... -
Page 11: Slam Ball Location
SLAM BALL LOCATION FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018 FITBENCH FITBENCH.COM US and International Patent Pending © 2018 FITBENCH FLEX, LLC All Rights Reserved... -
Page 12: General Maintenance Information
Vinyl Top: • To ensure prolonged FITBENCH FLEX vinyl top life and proper hygiene, the entire FITBENCH FLEX top should be wiped clean with a damp cloth after every workout. • Periodically take the time to use a mild soap or an approved disinfectant to clean the composite top. -
Page 13: Fitbench Flex Workout Ideas
2 inches off floor and replace. Repeat doing this until you no longer can. 2) FITBENCH FLEX box jump: Stand in front of the FITBENCH FLEX on the long side with feet shoulder-width apart. Dip your knees and jump onto the FITBENCH FLEX with a soft landing. - Page 14 6) Slam ball Bulgarian split squat: Grab the slam ball from the FITBENCH FLEX. Put the top of your left foot on the top of the FITBENCH FLEX with your right foot on the floor, a stride away. Press the slam ball above your head with a slight bend in your arm. Squat down until your left knee just hovers over the floor.
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Page 15: Core Exercises
5) Hamstring dumbbell curl: Grab one light/medium weight dumbbell, and get on hands and knees on top of the FITBENCH FLEX. Place the dumbbell behind your right knee so it fits in the crease of your knee. While keeping your knee in the bent position, raise your right leg up so the bottom of your foot points to the sky and the top of your thigh is parallel to the floor. -
Page 16: Chest Exercises
4) FITBENCH FLEX leg raise: Lay on your back on top of the FITBENCH FLEX and position your body so your legs are hanging off and your butt is on the edge of the FITBENCH FLEX top. Hold onto the sides of the FITBENCH FLEX and raise your straight legs up to above 45- degrees. - Page 17 Pause, then lower the dumbbell back down and repeat the same movement with your left arm. 7) Dumbbell flat FITBENCH FLEX press: Grab a pair of dumbbells from the FITBENCH FLEX (medium/heavy weight). Lie flat on your back on the FITBENCH FLEX, folding the dumbbells over your chest so they are nearly touching.
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Page 18: Arm Exercises
12) Standing resistance band press up: Grab one of the resistance bands and attach it to one of the anchor points on the slam ball side of the FITBENCH FLEX. Stand a few feet away with your back facing the FITBENCH FLEX. Grabbing the resistance band by the handles, press the band up and out. - Page 19 (medium/light weight) with your right hand and stand behind the inclined FITBENCH FLEX top. Rest your elbow and back of your arm on the FITBENCH FLEX top. Lower the dumbbell until your arm is bent at about 20 degrees. Pause, then raise dumbbell back up to shoulder. Do several times and repeat on the left side.
- Page 20 NOTE: This exercise can be done standing or seated. 2) FITBENCH FLEX dip: With a flat top on the FITBENCH FLEX, sit on the long side of the top with fingers holding the edge, facing your knees. Feet should be slightly wider than shoulder- width apart with hamstrings parallel to the floor.
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Page 21: Back Exercises
(other grips can be used to reach different muscle groups). Place your left hand on the FITBENCH FLEX top in front of you and bend at the hips. Let the kettlebell hang at arm’s length. Keep your elbow next to your side as you row the weight to the side of your torso. -
Page 22: Shoulder Exercises
Remember to engage core and keep good form. 2) Slam ball raise: Grab the slam ball and stand a few feet away from the FITBENCH FLEX. Squat down to where knees are bent at a 45-degree angle and feet are beyond shoulder-width apart. -
Page 23: "The Fitbench 300
6) Resistance band shoulder rotation: Grab a resistance band from the FITBENCH FLEX and fix it to one of the higher anchor points on the slam ball side of the FITBENCH FLEX. Grab the handles with both hands, standing with feet shoulder-width apart, with palms down, raise elbows so they are at shoulder height and at 90-degrees (this is your starting position). -
Page 24: Warranty
Some states do not allow the exclusion or limitation of incidental or consequential damages, so the above limitation or exclusion may not apply to you. FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018 FITBENCH FITBENCH.COM US and International Patent Pending...
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