Table of Contents
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TROJAN
®
MY SPACE MY TIME
CHALLENGER 140
• WEIGHT LOSS PROGRAM
(BEGINNER, INTERMEDIATE & ADVANCED)
• TONING PROGRAM
(BEGINNER, INTERMEDIATE & ADVANCED)
• MUSCLE GAIN PROGRAM
(BEGINNER, INTERMEDIATE & ADVANCED)
CAUTION
READ ALL PRECAUTIONS AND
INSTRUCTIONS IN THIS MANUAL
BEFORE USING THIS EQUIPMENT.
KEEP THIS MANUAL FOR
FUTURE REFERENCE
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Summary of Contents for Trojan CHALLENGER 140
- Page 1 TROJAN ® MY SPACE MY TIME CHALLENGER 140 • WEIGHT LOSS PROGRAM (BEGINNER, INTERMEDIATE & ADVANCED) • TONING PROGRAM (BEGINNER, INTERMEDIATE & ADVANCED) • MUSCLE GAIN PROGRAM (BEGINNER, INTERMEDIATE & ADVANCED) CAUTION READ ALL PRECAUTIONS AND INSTRUCTIONS IN THIS MANUAL BEFORE USING THIS EQUIPMENT. KEEP THIS MANUAL FOR...
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Page 2: Table Of Contents
INDEX PAGE SAFETY INSTRUCTIONS FITNESS TIPS & TECHNIQUES WARM UP & COOL DOWN TRAINING TERMS EXERCISE TERMS 7-10 EXERCISE PROGRAMS 6.1 MUSCLE GAIN 6.2 TONING 6.3 WEIGHT LOSS TRAINING LOG... -
Page 3: Safety Instructions
1. SAFETY INSTRUCTIONS It is the sole responsibility of the purchaser of TROJAN products to read the owner’s manual, warning labels and instruct all individuals, on proper usage of the equipment. Understanding each and every warning to the fullest is important. If any of these instructions or warnings are unclear, please contact Trojan Customer Services on 0861 876526 (0861 Trojan), within the Republic of South Africa. - Page 4 • Ensure that weight selector pins are fully inserted as partial insertion can cause weights to fall unexpectedly. • Never pin the weight stack in an elevated position. • Never remove a selector pin if any weights are suspended. • Never attempt to release jammed weights or pins that are suspended. USER WEIGHT LIMITATIONS • This TROJAN CHALLENGER 140 may not be used by persons weighing more than 100 kg. SAVE THIS INSTRUCTION MANUAL FOR FUTURE USE AND REFERENCE If any of these instructions or warnings are unclear please contact Trojan Customer Services on 0861 876526 (0861 Trojan), within the Republic of South Africa or visit www.trojanhealth.co.za.
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Page 5: Fitness Tips & Techniques
The exercise routine that is performed with the CHALLENGER 140 home gym will develop the whole body. These muscle groups are highlighted on the muscle chart below. Trojan and the Heart and Stroke Foundation have joined forces to KEEP SOUTH AFRICA MOVING. The Heart and Stroke Foundation South Africa encourages all South Africans to make heart-healthy choices that include daily physical activity, exercise and a balanced diet. Use Trojan, SA’s No. 1 selling Home Fitness brand to gives you the ability to boost your fitness level and lower your risk of cardiovascular disease. Visit w ww.trojanhealth.co.za for equipment choices and exercise programs, and www.heartfoundation.co.za for information on how to adopt a healthy lifestyle. -
Page 6: Warm Up & Cool Down
3. WARM-UP AND COOL-DOWN WORKOUT GUIDELINES Each workout should include the following three parts: A warm-up, consisting of 5 to 10 minutes of stretching and light exercise. A proper warm-up increases your body temperature, heart rate, and circulation in preparation for exercise. Training zone exercise, consisting of 20 to 30 minutes of exercising with your heart rate in your training zone. (Note: During the first few weeks of your exercise program, do not keep your heart rate in your training zone for longer than 20 minutes.) A cool-down, with 5 to 10 minutes of stretching. This will increase the flexibility of your muscles and will help to prevent post-exercise problems. EXERCISE FREQUENCY To maintain or improve your condition, plan three workouts each week, with at least one day of rest between workouts. After a few months of regular exercise, you may complete up to five workouts each week, if desired. Remember, the key to success is make exercise a regular and enjoyable part of your everyday life. -
Page 7: Training Terms
4. TRAINING TERMS Please familiarize yourself with the following terms before you start exercising. These terms are refered to in the inidivdual training programs. Duration In a gym program this will refer to the workout time of the entire program Intensity This will refer to the amount of weight used, and the amount of rest given between each set of a exercise Type Refers to the type of training , ie strength, resistance, cardio etc. Reps/ A single cycle of lifting and lowering a weight Repetitions... - Page 8 5. ExErcisE TErMs (cONT.) Standing single leg While standing facing the equipment, hamstring curls position your thighs against the knee pad, and your ankles behind the ankle roll. Inhale, bend at the knee lifting one ankle to glute height, exhale return leg to straight. Alternate between left and right leg. Lat pull downs Sit facing the equipment, gripping the bar with a wide overhand gip.
- Page 9 ExErcisE TErMs (cONT.) Reverse grip tricep Stand facing the equipment, grip push downs handle from the overhead pully with an underhand grip. Keeping elbows by your side inhale and straighten forearms by extending. Keep your wrists fixed. Exhale and lower back in same track of motion. Seated tricep press Seated on the equipment, grip the lower press grips with palms facing each other.
- Page 10 ExErcisE TErMs (cONT.) Lunges Stand with one foot 1 metre in front of the other. Engage core and keep abs tight and upper body straight and upright. Bend knees and lower body until back knee is just above ground. Make sure not to push front knee forward past front foot. Return to start position. Inhale as you lunge. Exhale as return to start position. Squats Stand with feet slightly wider than shoulders.