Table of Contents
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Owner's Manual & Meal Plan
For maximum effectiveness and safety,
please review this Owner's Manual before
using your Perfect Situp
equipment.
Perfect Fitness develops innovative fitness solutions that
maximize muscle engagement and biomechanical efficiency.
Our products use simple, natural movements and
back-to-basics principles to enable anyone to unlock their
potential.
Visit www.perfectonline.com to learn more.
®
As distributor of this Perfect Fitness product, Fitness Quest
warrants this product to be free from defects in materials and
workmanship when used according to the manufacturer's
instructions. See limited Warranty Card for details.
1/31/11-E
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Table of Contents
Related Manuals for Perfect Fitness Perfect SITUP
Summary of Contents for Perfect Fitness Perfect SITUP
- Page 1 Visit www.perfectonline.com to learn more. ® As distributor of this Perfect Fitness product, Fitness Quest warrants this product to be free from defects in materials and workmanship when used according to the manufacturer’s instructions. See limited Warranty Card for details.
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Page 2: Table Of Contents
Perfect Situp Meal Plan............26-55 ® Distributed by ©2010 and ©2011 Perfect Fitness and Fitness Quest Inc. All rights reserved. Perfect Situp is a registered trademark of Perfect Fitness, used under license by Fitness Quest Inc. U.S. and International Patents Pending. www.PerfectOnline.com No part of this booklet may be reproduced or utilized in any form or by any means electronic, mechanical or otherwise without the expressed written consent of the copyright holder. -
Page 3: Important Safety Information
Important Safety Information Breakfast 5 egg whites + 1 cup cooked Snack oatmeal + cup skim milk 5) Before EACH use, visually inspect 1) Fitness training can result in serious 2 whole grain Wasa crackers + the equipment. Never use this or fatal injury. - Page 4 Avoid over training, you should be 1 peach or medium apple + Lunch able to carry on a conversation cup non-fat cottage cheese + 16) The Perfect Situp is designed and non-fat cottage cheese while exercising. constructed for PERSONAL OR 1 tbsp.
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Page 5: Equipment Warning Label
Equipment Warning Label Specifications & Parts Breakfast Breakfast IMPORTANT: See below for placement of this Warning Label on your equipment. grapefruit + 1 cup non-fat 4 egg whites + 1 yolk + 1 slice whole Snack cottage cheese grain toast with 1 tsp. reduced-fat Snack peanut butter OR 1 tsp. -
Page 6: Introduction
The right equipment makes the task that much easier, so Pita sandwich: 4 egg whites + 1 cup cooked oatmeal + 1 tbsp. congratulations on your purchase of the Perfect Situp reduced-fat peanut butter + 2 tbsp. 1 Morningstar breakfast patty +... -
Page 7: Assembly Instructions
Assembly Instructions LAY OUT THE PARTS Breakfast of your Perfect Situp as shown below and familiarize yourself with the parts for easier assembly. 5 egg whites + 1 cup cooked Snack oatmeal + cup skim milk Back Blade Blades 22 whole, dry roasted or raw... - Page 8 Breakfast Breakfast Lower Body Hole Support Foam 1 cup cooked oatmeal + 1 cup skim Egg white omelet: 5 egg whites + Snack milk + 1 tbsp. raisins cup of chopped veggies of Plugs choice + 1 cup sliced berries + Snack 1 slice whole wheat toast cup non-fat cottage cheese +...
- Page 9 STEP 6 The Back Blade can be locked into 1 of 3 Locks provided. It is suggested to lock the Snack Back Blade into the 2nd Lock. Breakfast To adjust and move the Back Blade to the 2nd Lock, lift lightly on the 1st Lock. 1 medium apple + 2 tbsp.
- Page 10 IMPORTANT: Breakfast Breakfast Before assembling the Leg Blades, make sure that the Perfect Situp Logo and Weight Sticker are facing down. Failure to do so can damage 4 egg whites + 1 yolk + 1 slice whole Egg white omelet: 5 egg whites + your unit.
- Page 11 STEP 8 a. To adjust and move the Leg Blade to the 2nd Lock, lift lightly on the 1st Lock. b. Slide the Leg Blade into the 2nd Lock. Breakfast c. Tug outward on the Leg Blade to make sure it is securely in place. d.
- Page 12 STEP 9 a. Turn the unit face up. Make sure the Holes on the Foam align with the Holes on the Lower Body Support. Breakfast Breakfast b. Insert the 4 plugs into the Body Pad and through the Lower Body Support. Pita sandwich: 4 egg whites + cup Kashi Go-Lean cereal + 1 Morningstar breakfast patty +...
- Page 13 1 Balance Bar Dinner beginning your workout for important instructions cup edamame on how to use your Perfect Situp 2 oz. ground, reduced-sodium turkey + ¼ cup kidney or black beans + 1 oz. low-fat cheese + 3 oz. chicken or steak sautéed in Snack 2 tsp.
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Page 14: Parts List & Exploded View
Parts List & Exploded View Breakfast Breakfast ITEM# PART# DESCRIPTION ITEM# PART# DESCRIPTION Smoothie: 1 cup skim milk + banana + 1 cup bran flakes + Snack PPS06X Level 1 Back Blade PPS05X Foot Strap Snack 1 scoop protein powder + 1 cup 1 cup skim milk frozen berries PPS07X... -
Page 15: Care & Storage
Foot Straps with a soft, clean cloth after each use. oatmeal + cup skim milk To store your Perfect Before each use, visually inspect the device. Never use the Perfect Situp if it is not Situp after use. working properly. 22 whole, dry roasted or raw... - Page 16 PROPER POSITIONING - Get into the proper position - Refer to your Workout Chart for detailed instructions. Breakfast Breakfast Lie on your back with your feet in the Foot Straps. Smoothie: 1 cup skim milk + 1 cup cooked oatmeal + 1 tbsp. Snack 1 scoop protein powder + 1 cup reduced-fat peanut butter + 2 tbsp.
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Page 17: Exercise Guidelines
Your warm-up should be followed by either a muscle toning and strength training workout with the Perfect Situp or a cardio workout, depending on your workout plan for that day. Regardless of which type of workout you are doing, build up as your current fitness level allows and progress at a rate that is comfortable to you. - Page 18 Please see notes on 6. Update others on your successes. page 39 for other ideas of allowable foods to tailor the Perfect Situp 7. Avoid injuries by pacing yourself and including a warm-up and cool down period meal plan to your needs.
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Page 19: Warm-Up And Cool Down Stretches
Warm-up & Cool Down Stretches Four Week Meal Plan Stretches can help improve flexibility and relieve the tightness in muscles that results from repetitive sport movements. 10 to 12 minutes of daily stretching is recommended. This should be done when warming up and cooling down. When performing these stretches, your movements should be slow and smooth, with no bouncing or jerking. - Page 20 Day 10 Morning - Breakfast 4. Back Stretch 8 oz. hot lemon water Grilled or Baked Chicken Salad 3 oz. chicken – choose one 2 cups lettuce Stand with your legs shoulder length apart and your knees Smoothie Snack From List cup vegetables slightly bent.
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Page 21: The Perfect Situp System
– choose one 1 tsp. olive oil We recommend that you do the Perfect Situp Workout 3 times a week, and perform Bun - Free Burger cup chopped red pepper the exercises in the order shown on the chart. - Page 22 8 oz. hot lemon water 8 oz. hot lemon water Intermediate – Have been exercising regularly for at least 3 weeks. If you started the Perfect Situp system as a beginner, you can progress to the Intermediate level Smoothie Smoothie after 3 weeks.
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Page 23: Cardiovascular Conditioning
Cardiovascular Conditioning Day 5 Snack From List Morning - Breakfast Lunch 8 oz. hot lemon water – choose one Ham or Turkey Salad Smoothie 1 serving of whey, soy, or hemp 3 oz. lean, reduced-sodium ham Exercise that challenges the heart is a simple part of an exercise program – almost protein or turkey anyone can walk, run, treadmill, climb steps, or bike. - Page 24 Day 4 Morning - Snack From List Breakfast Dinner – 8 oz. hot lemon water Warm-up. To prevent injury and maximize performance, we recommend that each – choose one choose one workout period should start with a warm-up. Your warm-up should gently prepare Smoothie Beef Tenderloin and Mashed your muscles for the coming exertion.
- Page 25 Day 3 Morning - Progressive Cardiovascular Training Program Breakfast 8 oz. hot lemon water Grilled or Baked Chicken Salad 3 oz. chicken – choose one 2 cups lettuce The training program that follows is a progressive training program for cardiovascular Smoothie Snack From List cup vegetables...
- Page 26 Day 2 Cardio Workout Tracking Sheet Morning - Top Aerobic Exercise Breakfast 8 oz. hot lemon water Mashed Cauliflower 1 cup cauliflower, cut into florets 1 cup purified water No one cardiovascular activity is better than another! Manipulating how hard Smoothie 2 garlic cloves, minced (intensity), how often (duration), and how long (frequency) you participate in a...
- Page 27 The Perfect Situp program combines exercise and healthy nutrition. 1 cup cucumber and celery The Perfect Situp Meal Plan is designed to help you lose weight in Place salad ingredients in a bowl ten weeks or less. To follow the plan, begin with the 10-Day Perfect 2 tbsp.
- Page 28 • Dandelion tea, green tea, mint tea and any herbal teas you enjoy The 10-Day Perfect Situp Kick Start will help you create a new you. It’s the most challenging part of the program, but research shows that the best way to rid yourself of an unwanted habit is to replace it with a good habit for ten •...
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Page 29: Perfect Situp Meal Plan
10-Day Perfect Situp Meal Plan Lean Protein Each Morning • 2 scoops whey, hemp or soy protein powder Each Day Drink • 1 cup egg whites • Drink 8 oz. of hot water mixed with the juice from a lemon •...
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