Related Manuals for Thane Fitness 3 MINUTE LEGS
Summary of Contents for Thane Fitness 3 MINUTE LEGS
- Page 1 USER’S GUIDE USER’S GUIDE IMPORTANT! Please read all instructions carefully before using this product. Retain this manual for future reference.
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Page 2: Table Of Contents
3 MINUTE LEGS ™ TOTAL TRANSFORMATIONS ™ BEFORE YOU BEGIN SAMPLE WORKOUTS 14 - 17 USING 3 MINUTE LEGS ™ OPTIONAL ACCESSORIES 3 MINUTE LEGS ™ ACCELERATED RESULTS THE 4-WEEK TOTAL BODY TRANSFORMATION PLAN SAMPLE 4-WEEK TOTAL BODY TRANSFORMATION WORKOUT PLAN... -
Page 3: Welcome
It’s so hard to begin a new program of exercise, but you’ve already taken the first step toward a healthier you by just picking up the phone and ordering your Product! With your 3 MINUTE LEGS system, you’ll easily lose weight, trim ™... -
Page 4: Important Safety Notice
Please read and follow this instructional guide completely before using your 3 MINUTE LEGS ™ Question: Why should I squat instead of take a walk? Keep this guide in a safe place and make sure everyone who uses the 3 MINUTE LEGS ™ machine also reads Answer: Ideally you should be doing both. -
Page 5: Exploded View
USER’S GUIDE USER’S GUIDE pERSONAL MAINTENANCE AND MOTIVATION EXpLODED VIEW Maintaining Momentum Even the most dedicated exercisers get bored once in a while. Here are some tips on staying motivated with your new lifestyle: Buddy up. One of the best ways to stick to a program is to get a workout buddy who makes you accountable. -
Page 6: Deluxe Exploded View
• Remember that treats are treats - not food staples. Eat them only occasionally, not every day. pERSONAL MAINTENANCE AND MOTIVATION If you’re reading this section – congratulations! You’ve completed your 3 MINUTE LEGS ™ and 4 Week Total Body Transformation program! How do you feel? We hope you’re inspired by your... -
Page 7: Part List
A great way to track your progress and stick to your plan is to keep a journal. For each entry, inscribe these *3*2in things: Bolt M8*68 • What did you do for a workout? 3 MINUTE LEGS ™ ? Cardio? Upper body? • How long was your workout? • How did you feel before and after your workout? Tired? Energized? -
Page 8: Assembly
• 1 peach or When assembling the equipment, ensure that the floor is covered and protected. medium apple • ½ cup low-fat The legs on your 3 MINUTE LEGS ™ machine are cottage cheese fully adjustable to four different heights. - Page 9 • 1 medium A. Adjust the legs for you apple The seat of your 3 MINUTE LEGS ™ machine should • 2 tbsp fit snugly between your legs. reduced fat To see if your machine is set correctly, straddle the peanut seat.
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Page 10: Minute Legs ™ Maintenance & Cleaning
SATURDAy SUNDAy C. Support Bands Your 3 MINUTE LEGS ™ machine comes with two • 1 whole grain assembled 5-pound Support Bands. Wasa cracker • 1 wedge Adjust the Support Bands for you Laughing Cow... -
Page 11: Optional Accessories
• salad (350) • fruit (350) beef kabob with • ½ baked yam Step 4: (360) rice and salad (330) Bring the 3 MINUTE LEGS machine to upright Step 2: ™ (350) position. Connect the Timer/Counter Assembly is finished. sensor wire with the sensor wire located under the seat. - Page 12 • 1 cup sliced berries tuna • 4 oz cooked lean ground • 2 whole grain Wasa cracker (5 oz) instructions how to use the 3 MINUTE LEGS ™ • 1 slice whole wheat toast • 1 tbsp low-fat mayo turkey or beef (260) •...
- Page 13 Want to kick-start your weight loss right now? Then this 4-Week Safety tip: If you’re not using your 3ML Sculpting Band ™ for damage caused by use of the 3 MINUTE LEGS ™ Kick-Start Diet Plan is your meal ticket to success. Using the foods on Attachments,...
- Page 14 USER’S GUIDE ThE 4-WEEk FAT-LOSS DIET pLAN SUGGESTED ShOppING LIST Meat, Fish and poultry Spices, dressing and condiments • Skinless chicken breasts • Balsamic vinegar • 99% fat-free ground turkey • Fat free or light salad dressing • Lean beef filets • Extra virgin olive oil •...
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Page 15: Before You Begin
ThE 4-WEEk FAT-LOSS DIET pLAN BEFORE yOU BEGIN Proper nutrition is essential for a healthy, fit body. With that in mind, we’ve developed the 4-Week 3 MINUTE LEGS Fat-Loss Diet Plan just for you! Follow it and you’re ™ guaranteed to see a difference in your physical body and energy level! - Page 16 Your Depth Control is set As you squat, lower your weight onto the 3 MINUTE LEGS ™ too deep. Set your Depth Control machine without sitting back onto it.
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Page 17: Sample Workouts
SAMpLE WORkOUTS Standard Squat and Variations After every workout, do these stretches to increase flexibility and improve fitness. There are tons of ways to use your 3 MINUTE LEGS ™ machine. Try these variations to progress faster and For the best results, hold each stretch for 30-60 seconds. - Page 18 USER’S GUIDE USER’S GUIDE SAMpLE WORkOUTS ThE 4-WEEk TOTAL BODy TRANSFORMATION WORkOUT pLAN Hindu squat WEEkS 1-2 Stand over the seat of your 3 MINUTE LEGS ™ machine with your feet wider than shoulder-width Monday Tuesday Wednesday Thursday Friday Saturday Sunday apart, toes and knees pointed out on the diagonal.
- Page 19 Whether you know it or not, you’ve already done some resistance range of motion. are doing the move correctly. Check your training - when you did your test-run on your 3 MINUTE LEGS ™ like a man? • Holding: While squatting or lunging, lower to the bottom form in a mirror to see if your position machine! Wasn’t so bad, right?
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Page 20: Using 3 Minute Legs ™ Optional Accessories
USER’S GUIDE USER’S GUIDE USING 3 MINUTE LEGS OpTIONAL ACCESSORIES NOTES ™ Additional 3ML Sculpting Band Attachments ™ Want quicker results? Check out 3ML Sculpting Band ™ Attachments Already purchased 3ML Sculpting Band ™ Attachments? Keep reading for a great list of toning moves for your back, chest, arms, and shoulders. - Page 21 Model # FN1066 Distributed By: Thane International, Inc., Thane Direct Canada, Inc., Thane Direct UK Ltd., La Quinta, CA 92253 Toronto, ON Admail ADM3996, London, www.thane.com www.thane.ca W1T 1ZU www.thanedirect.co.uk Copyright © 2009 Thane International, Inc. 3ML-ENG 09/10/09...