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Horizon Fitness Functional Strength Exercise Manual
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Horizon Fitness Functional Strength Exercise Manual

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Functional Strength
Exercise Guide
Fast, convenient weight training that helps you look better,
feel better and perform better during everyday activities.

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Summary of Contents for Horizon Fitness Functional Strength

  • Page 1 Functional Strength Exercise Guide Fast, convenient weight training that helps you look better, feel better and perform better during everyday activities.
  • Page 2 Regardless of your age or fitness level. Functional strength training builds the muscles that increase your overall quality of life. Giving you the power and confidence you need to make the most out of even...
  • Page 3 Horizon Fitness Functional Strength Home Gym Features Top pulley Radial arms with 5 positions Handles / leg cuffs Removable seat Leg roller Adjustable foot plate Low pulley Product photo is for illustrative purposes only, your actual product may vary.
  • Page 4 How to Use this Guide Your functional strength exercise guide includes: 1 EXERCISE BOOKLET Warm-up stretches to prepare your muscles for a • functional strength workout. Cool-down stretches to be performed after your • workout to reduce muscle soreness and speed recovery time.

  • Page 5: Before You Begin

    Horizon Fitness offers a full line of cardio equipment to complement our functional strength training home gyms. To find the Horizon treadmill, elliptical or exercise bike...
  • Page 6 Progressing Your Routine Changing your functional strength program every 4 to 6 weeks helps ensure that you will continue to see results from your program, and avoid boredom with your routine. Variations include: Number of sets, repetitions, and rest intervals.
  • Page 7 Progression 1: Visible Muscle Toning/Development As you increase the weight, decrease the number of repetitions within each set. 6 to 1 repetitions in each set (decrease weight as • you increase reps)  to 5 sets per exercise • Rest period between sets: less than 60 seconds •...
  • Page 8 Warm-Up Floor warm-up stretches Spinal Roll Get on all fours, knees directly below your hips and • hands beneath your shoulders. Slowly alternate arching your back toward the ceiling, • then dropping the spine. Repeat five times in each direction. •...
  • Page 9 Heel Drops Lie on your back and press your lower back to the • floor, with both feet elevated, shins parallel to the ground, and knees aligned over the hips. Place your hands on your lower abdomen and feel the •...
  • Page 10 Standing warm-up stretches Roll Up Stand with feet facing • directly forward and hip distance apart. Bend your knees slightly. • Bend forward from the • hips and release your spine toward the floor. Tightening the stomach • muscles, slowly draw your body into a standing position, rolling up through your spine.
  • Page 11 Standing Twist Stand with feet parallel • and directly below the hips, and tighten your stomach muscles. Keeping your stomach • muscles tightened and twisting from the waist, slowly rotate in one direction and then the other. Repeat five times. •...
  • Page 12 Post-Workout Stretches Cool-down stretches Gluteal Stretch Lying on your back, bend • both knees and place the right foot on the floor. Cross the left ankle on • top of the right thigh and gently press the left knee away from your body with your left hand.
  • Page 13 Quadricep Stretch Stand with feet parallel and • directly below the hips. Bend your left knee and take • hold of your left foot with your left hand. If you have difficulty reaching your foot, you may find it helpful to loop a strap or towel around your foot.

  • Page 14: Chest Press

    Upper Body Chest Press e. n. h. t. q. r. Radial arms in Position • Sit facing away from the machine with a handle in each hand. • Keeping your hands parallel to the floor, push the handles forward directly in front of your body. •...
  • Page 15 Core Fly e. n. h. t. q. r. Radial arms in Position Seat removed, replaced with fitness ball (if available) • Sit (on fitness ball or seat) facing away from the machine and grasping one handle in each hand. • With your arms bent, raise your hands upward, bringing your upper arms parallel to the floor and in line with your shoulders.
  • Page 16 Upper Body Cross Crawl e. n. h. t. q. r. Radial arms in Position Seat removed | Foot plate up • Stand facing away from the machine with the left handle in your left hand. • With your left arm bent, raise your left hand and bring your upper arm parallel to the floor and in line with f.
  • Page 17 Power Fly e. n. h. t. q. r. Radial arms in Position Seat removed | Foot plate up • Stand facing away from the machine with the left handle in your left hand. • Extend your left arm to the side and raise it to the level of your left shoulder.
  • Page 18 Upper Body e. n. h. t. q. r. f. p. l. o. a. b. e... a. 1. e. u... m.s.t.u.a... k. r. k. r. l. o. b new. k. q. s. k. q. b. k. r. a. c. t new. Revolved Shoulder Press l.

  • Page 19: Shoulder Press

    e. n. h. t. q. r. f. p. l. o. a. b. e... a. 1. e. u... Shoulder Press m.s.t.u.a... k. r. k. r. l. o. b new. Radial arms in Position • Sit facing away from the machine with a handle in each hand. •...
  • Page 20 Upper Body c. t. a. 1. e. u... k. q. e. n... Seated Inner Shoulder b new. new1. Radial arms in Position • Sit facing away from the machine with the left handle in your left hand. • Bend your left elbow to bring your upper arm close to your rib cage and your forearm parallel to the floor.
  • Page 21 c. t. a. 1. e. u... k. q. e. n... b new. new1. Standing Inner Shoulder new2. c. t new. Radial arms in Position Seat removed | Foot plate up • Stand with your left side toward the machine, and the left handle in your left hand.
  • Page 22 Upper Body q. r. c. t. l. o. a. b. e... a. 1. e. u... k. q. e. n... Standing Outer Shoulder k. r. l. o. b new. new1. Radial arms in Position Seat removed | Foot plate up • Stand facing the machine with the left handle in your left hand.
  • Page 23 c. t. a. b. e... a. 1. e. u... k. q. e. n... Standing Arm Curls new1. b new. Radial arms in position Seat removed | Foot plate down • Stand facing the machine with a handle in each hand, and standing on the foot plate.

  • Page 24: Arm Curl

    Upper Body c. t. a. b. e... a. 1. e. u... k. q. e. n... Seated Arm Curl b new. new1. Radial arms in Position • Sit facing away from the machine with a handle in each hand and your elbows next to your body, near your lower rib cage.
  • Page 25 q. r. c. t. l. o. a. b. e... a. 1. e. u... k. q. e. n... k. r. l. o. new1. b new. k. r. a. new2. c. t new. Butterfly Sweep l. o new. m abs s abs. k.
  • Page 26 Upper Body e. n. h. t. q. r. f. p. l. o. a. b. e... Backhand Extension m.s.t.u.a... k. r. k. r. l. o. Radial arms in Position Seat removed | Foot plate up • Stand facing the machine with the left handle in your right hand.
  • Page 27 c. t. a. b. e... a. 1. e. u... k. q. e. n... new1. b new. new2. c. t new. Tricep Pressdowns m abs s abs. k. q. e. new... Bar attached to top pulley Seat removed | Foot plate down •...
  • Page 28 Upper Body c. t. a. b. e... a. 1. e. u... k. q. e. n... Seated Arm Flexion new1. b new. Bar attached to top pulley • Sit facing away from the machine with your hands close together on the bar, and your arms extended directly overhead.
  • Page 29 c. t. a. b. e... a. 1. e. u... k. q. e. n... new1. b new. Bent Row new2. c. t new. Radial arms in Position (or bar attached to low pulley) Seat removed | Foot plate up • Stand facing the machine with a handle in each hand. •...
  • Page 30 Upper Body c. t. a. b. e... a. 1. e. u... k. q. e. n... new1. b new. Seated Floor Row new2. c. t new. Two handles attached to low pulley Seat removed | Foot plate up • Sit on the floor, facing the machine, with a handle in each hand and your feet pressed against the foot plate.
  • Page 31 Pulldown e. n. h. t. q. r. Bar attached to high pulley • Sit facing the machine with your hands on the bar grips. • Pull the bar down toward your body in front of the chest. • Return slowly to starting position. •...
  • Page 32 Upper Body q. r. c. t. Overhand Sweep l. o. a. b. e... a. 1. e. u... k. q. e. n... Radial arms in Position Seat removed | Foot plate up • Stand facing away from the machine with the left handle in both hands (or left hand).
  • Page 33 q. r. c. t. Underhand Sweep l. o. a. b. e... a. 1. e. u... k. q. e. n... Radial arms in Position Seat removed | Foot plate up • Stand facing away from the machine with the left handle in both hands (or left hand).
  • Page 34 Mid Body c. t. Crosscourt Smash a. 1. e. u... k. q. e. n... Radial arms in Position Seat removed | Foot plate up • Stand facing away from the machine with the left handle in your left hand. • Squat down as though moving to sit into a chair. •...
  • Page 35 c. t. Lunge to Push a. 1. e. u... k. q. e. n... Radial arms in Position Seat removed | Foot plate up • Stand facing away from the machine with the left handle in your left hand, and your feet hip-distance apart. •...

  • Page 36: Power Swing

    Mid Body c. t. a. 1. e. u... k. q. e. n... b new. new1. new2. c. t new. Power Swing s abs. k. q. e. new... Radial arms in Position Seat removed | Foot plate up • Stand facing away from the machine with the left handle in both hands.
  • Page 37 c. t. Catch to Throw a. 1. e. u... k. q. e. n... Radial arms in Position Seat removed | Foot plate up • Stand facing away from the machine with the left handle in your left hand, and your feet hip-distance apart. •...
  • Page 38 Mid Body c. t. Set Block a. 1. e. u... k. q. e. n... Radial arms in Position Seat removed | Foot plate up • Stand facing away from the machine with a handle in each hand. • Squat down as though you are moving to sit in a chair. •...
  • Page 39 c. t. Power Pass a. 1. e. u... k. q. e. n... Radial arms in Position Seat removed | Foot plate up • Stand facing away from the machine with a handle in each hand. • Squat down as though you are moving to sit in a chair. •...
  • Page 40 Mid Body c. t. Agility Pass a. 1. e. u... k. q. e. n... Radial arms in Position Seat removed | Foot plate up • Stand to the left side of the machine, facing away from it, with the left handle in your left hand, and your feet hip-distance apart.
  • Page 41 e. n. h. t. q. r. f. p. l. o. a. b. e... a. 1. e. u... m.s.t.u.a... k. r. k. r. l. o. b new. Downhill Sweep k. q. s. k. q. b. k. r. a. c. t new. Radial arms in Position Seat removed | Foot plate up •...
  • Page 42 Mid Body h. t. q. r. c. t. f. p. l. o. a. b. e... a. 1. e. u... k. q. e. n... k. r. k. r. l. o. new1. b new. k. q. s. k. q. b. k. r. a. new2.
  • Page 43 q. r. c. t. l. o. a. b. e... a. 1. e. u... k. q. e. n... k. r. k. r. l. o. b new. new1. Quick Turn k. q. b. k. r. a. new2. c. t new. Leg cuff attached to low pulley Seat removed | Foot plate down •...

  • Page 44: Power Cycle

    Lower Body q. r. c. t. l. o. a. b. e... a. 1. e. u... k. q. e. n... Power Cycle k. r. k. r. l. o. new1. b new. Leg cuff attached to low pulley Seat removed | Foot plate down •...
  • Page 45 h. t. q. r. c. t. f. p. l. o. a. b. e... a. 1. e. u... k. q. e. n... Knee Lift k. r. k. r. l. o. new1. b new. Leg cuff attached to low pulley Seat removed | Foot plate down •...

  • Page 46: Leg Curl

    Lower Body q. r. c. t. Kneeling Leg Curl l. o. a. b. e... a. 1. e. u... k. q. e. n... Leg cuff attached to low pulley Seat removed | Foot plate down • Attach the leg cuff to your left ankle and then come into position on all fours on the floor, facing away from the machine.
  • Page 47 q. r. c. t. Knee Curl l. o. a. b. e... a. 1. e. u... k. q. e. n... Leg cuff attached to low pulley Seat removed | Foot plate down • Stand facing away from the machine with the leg cuff attached to your left leg.
  • Page 48 Lower Body e. n. h. t. q. r. Outer Thigh f. p. l. o. a. b. e... a. 1. e. u... Leg cuff attached to low pulley Seat removed | Foot plate down • Stand with your left side toward the machine, and a leg cuff on your right leg.
  • Page 49 e. n. h. t. q. r. Inner Thigh f. p. l. o. a. b. e... Leg cuff attached to low pulley Seat removed | Foot plate down • Stand with your left side toward the machine, and a leg cuff on your left leg. •...
  • Page 50 Lower Body q. r. c. t. l. o. a. b. e... a. 1. e. u... k. q. e. n... k. r. k. r. l. o. new1. b new. k. q. b. k. r. a. new2. c. t new. Reverse Leg Lift l.

  • Page 51: Leg Extension

    Leg Extension h. t. q. r. c. t. Leg roller attached to low pulley • Sit facing away from the machine. • Place the front of your shins behind the leg roller at the bottom of the machine. • With your back against the pad, extend your legs forward, straightening, but not locking, your knees.
  • Page 52 Lower Body q. r. c. t. l. o. a. b. e... a. 1. e. u... k. q. e. n... k. r. k. r. l. o. new1. b new. Standing Leg Extension k. q. b. k. r. a. new2. c. t new. Leg cuff attached to low pulley Seat removed | Foot plate down •...
  • Page 53 q. r. c. t. l. o. a. b. e... a. 1. e. u... k. q. e. n... k. r. k. r. l. o. new1. b new. Core Quad Extension k. q. b. k. r. a. new2. c. t new. Leg cuff attached to radial arm position Seat removed, replaced with fitness ball (if available) •...
  • Page 54 Lower Body e. n. h. t. q. r. f. p. l. o. a. b. e... m.s.t.u.a... k. r. k. r. l. o. Heel Lift k. q. s. k. q. b. k. r. a. Bar attached to low pulley Seat removed | Foot plate down •...
  • Page 55 e. n. h. t. q. r. f. p. l. o. a. b. e... m.s.t.u.a... k. r. k. r. l. o. Single Leg Heel Lift k. q. s. k. q. b. k. r. a. Bar attached to low pulley Seat removed | Foot plate down •...