Related Manuals for Horizon Fitness FUNCTIONAL FX Series
Summary of Contents for Horizon Fitness FUNCTIONAL FX Series
- Page 1 VersaBALL_Flip_Book_v1.1.qxd 9/15/2004 1:27 PM Page 1 VersaBALL The best of weight, circuit and core strength workouts in one compact, easy to use functional training system.
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Page 2: Workout Tips
VersaBALL_Flip_Book_v1.1.qxd 9/15/2004 1:27 PM Page 2 FUNCTIONAL FULL BODY TRAINING Incorporates multiple muscle groups across multiple joints, with an emphasis on replicating daily movements to improve strength, stability and coordination for everyday living. CORE BODY TRAINING Incorporates the major muscle groups in your midsection – abdominals, obliques and lower back –... - Page 3 VersaBALL_Flip_Book_v1.1.qxd 9/15/2004 1:28 PM Page 3 b b a a l l a a n n c c i i n n g g a a r r m m r r a a i i s s e e Enhances overall strength and stability.
- Page 4 VersaBALL_Flip_Book_v1.1.qxd 9/15/2004 1:29 PM Page 4 r r e e v v e e r r s s e e l l e e g g r r a a i i s s e e Works the quads and upper legs for added strength when running or swimming.
- Page 5 VersaBALL_Flip_Book_v1.1.qxd 9/15/2004 1:31 PM Page 5 s s t t a a n n d d a a n n d d p p r r e e s s s s Mimics the motion of standing up and reaching for an object above you.
- Page 6 VersaBALL_Flip_Book_v1.1.qxd 9/15/2004 1:32 PM Page 6 s s i i n n g g l l e e l l e e g g h h i i p p a a b b d d u u c c t t i i o o n n Strengthens the outer thigh muscles for slimmer hips and thighs, as well as stronger lateral movements in sports like tennis and basketball.
- Page 7 VersaBALL_Flip_Book_v1.1.qxd 9/15/2004 1:33 PM Page 7 b b a a c c k k r r a a i i s s e e a a n n d d c c u u r r l l Mimics the motion of bending over and lifting. Strengthens the major muscles in the legs, back and arms.
- Page 8 VersaBALL_Flip_Book_v1.1.qxd 9/15/2004 1:34 PM Page 8 l l e e g g e e x x t t e e n n s s i i o o n n Strengthens quadriceps. Mimics movements involved with running or swimming. LOWER BODY TRAINING SET-UP - Attach one long resistance band to a rear loop WORKOUT...
- Page 9 VersaBALL_Flip_Book_v1.1.qxd 9/15/2004 1:35 PM Page 9 p p e e l l v v i i c c c c u u r r l l Strengthens the core muscles, as well as the quadriceps, glutes, and biceps. FUNCTIONAL FULL BODY TRAINING SET-UP - Attach ends of one short resistance band to rear loops (no handle) WORKOUT...
- Page 10 VersaBALL_Flip_Book_v1.1.qxd 9/15/2004 1:36 PM Page 10 s s q q u u a a t t Mimics the motion of standing up and sitting down. Enhances the explosive power needed in almost any sport. LOWER BODY TRAINING SET-UP - Attach long resistance bands to rear loops WORKOUT 1.
- Page 11 VersaBALL_Flip_Book_v1.1.qxd 9/15/2004 1:37 PM Page 11 o o p p p p o o s s i i t t e e a a r r m m / / l l e e g g r r a a i i s s e e Improves overall stability and flexibility.
- Page 12 VersaBALL_Flip_Book_v1.1.qxd 9/15/2004 1:38 PM Page 12 t t r r i i c c e e p p s s e e x x t t e e n n s s i i o o n n Traditional triceps exercise that works the upper arm. Mimics the overhead motion involved in tennis and other racquet sports.
- Page 13 VersaBALL_Flip_Book_v1.1.qxd 9/15/2004 1:39 PM Page 13 a a b b c c r r u u n n c c h h Traditional abdominal exercise that flattens the stomach and strengthens your core. CORE BODY TRAINING SET-UP - Adjust leg hold down pads to lowest position - Adjust seat height (higher = more difficult) or sit on ball (most difficult) WORKOUT 1.
- Page 14 VersaBALL_Flip_Book_v1.1.qxd 9/15/2004 1:41 PM Page 14 b b i i c c e e p p s s c c u u r r l l Traditional arm curl that strengthens biceps. Mimics the motion of lifting an object with your arms. UPPER BODY TRAINING SET-UP - Adjust leg hold down pads so feet sit on top while seated on ball...
- Page 15 VersaBALL_Flip_Book_v1.1.qxd 9/15/2004 1:42 PM Page 15 t t o o r r s s o o t t w w i i s s t t a a n n d d r r e e a a c c h h Strengthens the obliques and lower back.
- Page 16 VersaBALL_Flip_Book_v1.1.qxd 9/15/2004 1:44 PM Page 16 l l a a t t e e r r a a l l a a r r m m r r a a i i s s e e Works front shoulder muscles for stronger strokes on the court, on the course or in the pool.
- Page 17 VersaBALL_Flip_Book_v1.1.qxd 9/15/2004 1:45 PM Page 17 l l e e g g r r a a i i s s e e Works hips, quadriceps and abdominals for a stronger overall core. CORE BODY TRAINING SET-UP - None WORKOUT 1. Sit on ball 2.
- Page 18 VersaBALL_Flip_Book_v1.1.qxd 9/15/2004 1:46 PM Page 18 c c h h e e s s t t / / s s h h o o u u l l d d e e r r p p r r e e s s s s Strengthens chest and shoulder muscles for a more powerful upper body.
- Page 19 VersaBALL_Flip_Book_v1.1.qxd 9/15/2004 1:47 PM Page 19 o o b b l l i i q q u u e e c c r r u u n n c c h h Helps eliminate “love handles” while strengthening your overall core. CORE BODY TRAINING SET-UP - Remove seat...
- Page 20 VersaBALL_Flip_Book_v1.1.qxd 9/15/2004 1:48 PM Page 20 d d i i p p Tones and strengthens triceps, forearms, and shoulders for more powerful strokes in golf, tennis or swimming. UPPER BODY TRAINING SET-UP - Adjust leg hold down pads to one of top two positions - Remove ball - Remove seat WORKOUT...
- Page 21 VersaBALL_Flip_Book_v1.1.qxd 9/15/2004 1:48 PM Page 21 Warm-Up & Cool-Down WARM-UP Warm-Up consists of 3 activities. It is important that they are followed in the below order. 1. Raise Heart Rate - begin to warm-up the muscles that you will be working by increasing your heart rate.
- Page 22 VersaBALL_Flip_Book_v1.1.qxd 9/15/2004 1:49 PM Page 22 p p u u s s h h i i n n g g Designed to mimic the feeling of pushing against or moving an unstable object. Strengthens triceps, forearms, chest and core, and increases stability. UPPER BODY TRAINING SET-UP - None...