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PROSOURCEFIT AEROBIC DECK Instruction Manual & Exercise Manual
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PROSOURCEFIT AEROBIC DECK Instruction Manual & Exercise Manual

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AEROBIC DECK
Instruction Manual & Exercise Guide

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Summary of Contents for PROSOURCEFIT AEROBIC DECK

  • Page 1 AEROBIC DECK Instruction Manual & Exercise Guide...
  • Page 2 Warm-ups before any exercise should be performed first before actual training. Only one person should operate this Aerobic Deck at a time. Regularly check and tighten all parts of the Aerobic Deck before each use. Make sure to lubricate moving parts as time goes by to extend products durability.
  • Page 3 AEROBIC DECK USE INSTRUCTIONS STEP 1 Place Aerobic Deck onto a flat, spacious area. STEP 2 Adjust the height of the bench by lifting the black pull up handle above each foot. To lower, fold foot under the bench and snap in place. To raise, pull foot out from under and snap in place.

  • Page 4: Exercise Guide

    E X E R C I S E G U I D E RESISTANCE BENCH PRESS Place your deck in the raised position and raise the back rest to position III. Place your resistance band in the foot clip directly under the backrest. Sit on the bench with your back against the back rest and your feet level on the ground.
  • Page 5 RESISTANCE SHOULDER PRESS Place your deck in the raised position and raise the back rest to position I. Place your resistance band under the back foot. Sit on the bench with the resistance band handles in each hand and your palms forward.
  • Page 6 RESISTANCE BICEP CURLS Place your deck in the raised position and clip your resistance band under one foot. Stand on the deck facing the side with your resistance band. Hold the resistance band in both hands. Begin with your arms extended downwards, slightly bent and your elbows close to your sides.

  • Page 7: Standing Row

    STANDING ROW Place your deck in the ramp position and clip your resistance band under the raised foot. Step on the lower end with one foot and hold the resistance bands with palms facing in towards your body. Lean slightly forward keeping your back straight. Pull your arms back keeping your elbows in.
  • Page 8 Place your deck in the lowered or raised position, depending on your fitness level. Stand with feet shoulder-width apart and the aerobic deck directly in front of you. Step up on deck with your right foot first and then your left.
  • Page 9 JUMP SQUATS Place your deck in the lowered or raised position, depending on your fitness level. Stand with feet hip-width apart and the deck directly in front of you. Jump up on deck with both feet and use the momentum to perform a squat when you land.
  • Page 10 STRADDLE STEP UP Place your deck in the lowered position. Stand with feet on either side of your deck, your feet should be parallel to the deck. Step up on deck with your left foot and then your right foot. Step down with your left foot and then your right foot.
  • Page 11 DIPS Place your deck in the raised position. Face away from the deck and place your hands on the long edge, hip-width apart. Extend your legs out in front of you, keeping your butt off the ground. Bend your arms and dip down without your butt touching the ground. Lift yourself back up with your arms.
  • Page 12 INCLINE PUSH-UPS Place your deck in the ramp position. Grip the bench on raised end with your feet shoulder-width apart by the lower end. Assume a plank position. Lower and push back up. Repeat 10-15 times.
  • Page 13 RAMP JUMPS Place your deck in the ramp position. Stand with your feet together on one side of the deck. Grip the raised end of the bench on either side with both hands. Jump over the deck to the opposite side with feet together. Keep your arms strong and in place.
  • Page 14 Begin with your arms extended towards the floor, they should be next to the leg of your aerobic deck. Lift your arms out to the side, raising until you reach shoulder level. You should feel your back muscles engage.
  • Page 15 BULGARIAN SPLIT SQUAT Place your deck in the raised position. Stand a couple feet away from the bench, facing away. Place one foot on bench, your knee should be facing down. Bend your front leg and make sure your knee does not go past your foot. Move your foot forward if needed.
  • Page 16 CHEST FLYS Place your deck in the raised position and your back rest in position II. Sit on bench with your back against the back rest and your feet on either side of the bench. Grab a pair of dumbbells with a weight you can control and will not strain your arms.

  • Page 17: Bent Over Row

    BENT OVER ROW Place your deck in the raised position. Kneel on the bench keeping one foot on the ground. Place the hand on the same side of your kneeling leg on the bench for stability. Position your free leg next to the bench in a stable position and pick up your dumbbell with your free hand.
  • Page 18 TRICEP EXTENSIONS Place your deck in the raised position. Lay flat on the bench with your feet flat on the ground on either side of bench. Hold dumbbells in both hands and extend your arms straight up. Dumbbells should be horizontal with your fingers facing forward. Bend your arms towards yourself moving your dumbbells to either side of your head.
  • Page 19 Consult your physician before engaging in any regular exercise. Do not use ProsourceFit products for anything other than their intended use. ProsourceFit is not responsible for any problems that arise from the misuse of this product.
  • Page 20 Train like a Pro, Train with ProsourceFit!