I N S T R U C T I O N B O O Kand

O P E R A T I N G M A N U A L

www.SmartGYM.com

Safety First 1Setting Up 2Packing Up 3Operation 4

Power Band Resistance System, Changing Resistance 4Using the Handles, Ankle Straps, and Cardio Belt 5

Strength Training 6Muscle Burns Calories 7Supersets, Powersets, Split Training 7-8

Cardio Training 9Heart Rate and the Training Range, Taking Your Pulse 10Target Training and the Myth of Spot Reducing 11

Exercise Tips 12Sample Workout Programs 15

Beginner 15Intermediate 17Advanced 19

Exercise Index 22Stretches 2470 Exercises 26

Abs, Waist & Low Back 26Legs, Hips & Buns 29Chest 34Back 38Shoulders 40Arms 43Cardiovascular 46Sport Specific 47

Replacement Parts 51How to Wall Mount SmartGYM 52How to Use SmartCRUNCH (optional equipment) 53

READ ALL INSTRUCTIONS CAREFULLY BEFORE USING SMARTGYM.

IMPORTANT SAFETY PRECAUTIONS1. Consult your doctor before beginning any exercise program.

Exercise is not without some risks from sprains, strains, fractures,dizziness, fainting, elevated blood pressure, and in rare cases, heart attack, stroke, or even death. The manufacturer, its employees, and representatives are not responsible or liable for any injuries and/or illness sustained as a result of using the SmartGYM Fitness System. So please, protect yourself by checking with your doctor first!

2. Inspect your exercise machine prior to each use to ensure that the Power Bands are in good condition, free of nicks or cuts, and unfrayed. Also check that all stitching of webbing components and Velcro is intact and all plastic parts are free from visible cracks.

3. FOR ADULT USE ONLY. Not intended for use by children.Keep others, especially children, at a safe distance while exercising.

4. Do NOT at any time release your grip on the handles while the Power Bands are under tension (pulled away from the door).

5. ALWAYS CLOSE AND LOCK DOOR BEFORE USING!

WARNING: Consult your physician before beginning any exer-cise program. If at any time during exercise you feel faint,dizzy, or experience pain, stop and consult your physician. Inthe event that any of the warnings above are breached by theconsumer, the manufacturer may use same as a defense to anyclaim for injuries, damage, or loss. These warnings are notintended to limit or modify the consumer's remedies forbreach of warranties pursuant to applicable Federal and StateLaws or Regulations, but are being supplied solely to ensurethe safety of the individuals using this product.

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Check thefront of

door to makesure both brack-ets are level andeven with the topand bottom of thedoor, respective-ly. If necessary,adjust the webbing straps to makethem even by tightening each of therear cinching straps as needed.

Close andLOCK the

DOOR.

R e m o v ethe three

band clips fromthe top, middle,and bottom of thePower Bands.Attach handles,ankle straps, orcardio belt and gofor it!

R e m o v eSmartGYM

from the carrybag, unroll it, andhold it by the topbracket (with theS m a r t G Y Mlabel). The web-bing straps andPower Bands are held in place with 3band clips. Slide the webbing strapsout of the band clips but leave thePower Bands clipped together.

Slip web-bing straps

over top of door(Bands face exer-cise room, strapson opposite side).Slip the webbingstraps underneathbottom of door inthe same manner. Slide both bracketsto center of door. Make sure bottombracket rests on the floor and strapsare not twisted.

B e h i n ddoor, grasp

webbing strapsand pull down-ward as far as pos-sible. This actionslides the topbracket up until itstops at top ofdoor. Press strap ends down onto theexposed Velcro to secure them inplace. The Power Bands should nowbe stretched tautly between thebrackets.

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With onehand hold -

ing the topbracket at shoul-der height, usethe other hand tograsp the PowerBands in the cen-ter and fold overthe top bracket so it hangs justabove the bottom bracket.

C o n t i n u eto double

the bands overone more time,then wrap therubber bandaround the end ofthe quadrupledPower Bands tosecure the unit for transport.

Slide theunit in the

carry bag. Stuff thehandles, anklestraps, and cardiobelt alongside andpull the drawstringtight to close.Throw over yourshoulder and go!

B e f o r epacking up,

immobilize thePower Bands byattaching the 3band clips (at thetop, middle, andbottom of thePower Bands).This keeps the Power Bands fromgetting tangled once they are nolonger stretched on the door.

Behind thedoor, pull

the ends of thewebbing strapsup to releasethem from theVelcro and allowthem to gentlyslide upward tothe top of door.

Slip the topw e b b i n g

straps off the topof the door and,while holding atshoulder height,pull the bottomwebbing strapsfrom underneathdoor.

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SmartGYM is a deceptively powerful machine that allows you to exercisewithout using weights. Instead, using its unique Power Band resistancesystem, you can choose variable levels of resistance for a customized totalbody workout that rivals a health club…free weights and all.

Most exercise machines are big, heavy, and expensive, but SmartGYM isjust the opposite—small, lightweight, totally portable, and totally afford-able. What gives? The answer is patented genius. Most of the expense ofother machines resides in the mammoth steel frame needed to supportthe resistance system (usually weights). SmartGYM ’s unique omnidirec-tional pulley system fitted with four Power Bands is designed to use anyconventional door as the frame. So you don’t have to carry the framearound with you, which makes it extremely light (3.5 pounds) and totallyportable. And since almost anywhere you go there’s a door available, wedon’t need to sell you the frame, which drops the price dramatically.

Power Band Resistance System—DVR TechnologySmartGYM’s resistance (weight) consists of four Power Bands, two foreach hand, each varying in resistance (from left to right: blue, red, red,blue). Made from woven strands of natural Latex encased in a durablenylon jacket, the Power Bands are designed to provide years of safe, effec-tive service. The pulley system connecting the Power Bands offers bothhigh and low pulley positions which enables you to push and pull thePower Bands in almost any conceivable manner or direction, facilitatingover 70 muscle building and aerobic exercises. Each exercise is designedto work a specific muscle group, and since muscles vary in strength, it’simportant to choose an appropriate resistance level for each exercise tobe the most effective.

Changing ResistanceTo change resistance, simply hook the handles, ankle straps, or cardio beltto one or more Power Bands in different combinations. Eight differentcombinations, or levels of resistance, are possible, depending on whichPower Band or combination of Power Bands you choose.

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The red (heavy) Power Band is more powerful than the blue (light) PowerBand, However, two blue Power Bands are stronger than one red Power Band.The 8 possible combinations, or levels of resistance, from low to high are:

The Power Bands work on the principle of Dynamic VariableResistance—the more they’re stretched, the more resistance they provideThis makes fine tuning overall resistance extremely quick and easy.Simply step further away from the door to increase resistance or movecloser to the door to decrease resistance.

Connecting the Cardio BeltLoop the cardio belt around your waist/hips and thread the free endthrough the loop buckle. Pull back to adjust length and press the end ontothe exposed Velcro to secure. The belt should be loose around your hips.Clip one or more Power Bands onto the snaphook and begin exercising.

Connecting the HandlesClip the snaphook onto one or more Power Bands and begin.

Connecting the Ankle StrapsLoop the ankle strap around yourankle. Thread the free end through thesnaphook’s D-ring and tighten to com-

fort. Press the end onto the exposed Velcro to secure. It’s easier if you firstpull the Power Band to your ankle before attaching the snaphook.

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Traditional strength training consists of performing one to three sets ofexercises on a specific, isolated muscle group. One rep, or repetition,equals one complete movement of the exercise from start to finish. Forexample, for a bicep curl you might begin with your arm extended downby your side holding the weight, say a dumbell, curl the weight upward toyour shoulder by bending your elbow, and then lower the weight back tothe starting position. That’s one rep. Do that 8-12 times and you’ve com-pleted one set of bicep curls. Rest for 30 to 60 seconds to allow yourmuscle to recuperate and you’re ready for the next set.

Successive sets should be progressive, meaning that each one should beperformed using “progressive” or increased resistance. In the case of theaforementioned bicep curl, you might do the first set using one bluePower Band for resistance, rest for 30 seconds, then increase the resist-ance for the second set by using one red Power Band, rest for 30 seconds,then finish up with a third set, again increasing the resistance by using acombination of one red and one blue Power Band. Congratulations!You’ve just worked out your biceps in the same way bodybuilders traintheir biceps in the gym. And you’ll get the same great results, too, with-out having to lug around big, bulky weights and without having to strainyour neck, back, joints, and spine while lugging around big, bulkyweights!

Smart Tip: Choose a starting resistance for the first set that’s chal-lenging, but not so hard that you can’t complete a whole set nor soeasy that you’re just going through the motions. Each set shouldpush the muscle to near muscle fatigue. The harder you work, thefaster and more dynamic the results.

Now, if you were to do just those three sets of biceps curls two times aweek, in only a few weeks time you’d start to feel your biceps musclesgetting firmer, tighter, and stronger. You’d also begin to see changes in theshape of the muscles as well, to a more dynamic, contoured, athleticlook. That’s new muscle growing on your body right before your eyes.

Muscle Burns CaloriesEvery pound of new muscle requires your body to burn about 50 caloriesmore per day just to keep that muscle alive and functioning, even whileyou’re sleeping. So as you continue to build more muscle, your metabolismcontinues to increase, which allows you to shed unwanted pounds and incheswhile at the same time shaping and building more muscle, which increasesmetabolism even more, which allows you to shed more pounds and inches,which…well, I think you get the picture.

Training all the other muscle groups in your body—chest, abs, shoulders,back, triceps, thighs, buns, calves, and hamstrings— involves the same basicprinciples. One to three progressive sets of 8-12 reps for each muscle grouptwice a week. If you’re a beginner, however, it’s highly recommended thatyou start with only one set for each muscle group during the first two weeks,then add a second set during weeks three and four, and, if you feel up to it,do three sets thereafter. Gradually increasing the work load on your body willhelp prevent undue soreness and make your workouts much more enjoyable.

Smart Tip: Never work the same muscle group on successive days. Alwaysallow a minimum of 48 hours rest, but no more than 96 hours, betweensessions that work the same muscle group. For example, if you work yourlegs on Monday, you wouldn’t want to work legs again until Wednesdayor Thursday in the same week.

Strength training involves working your muscles beyond their normal limitsby lifting progressively heavier weights. This overloading of the muscles causesmicro-tears in the muscle tissue. Resting 48-96 hours between sessions allowsyour body the time it needs to effectively repair the micro-tears and make themuscle stronger. Remember, it’s just as vital not to over train a muscle as it isto train it in the first place.

Supersets One way to get more out of each set is to combine two or more differentexercises for the same muscle into one continuous set, or Superset. Forexample, try doing a set of bicep curls, then without resting do a set of

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concentration curls followed by a set of cable curls. Now, you can rest!This superset replaces one regular set. The next set would consist of thesame three exercises with increased resistance. Working the muscle fromthree different angles at three different stress levels without letting it restis a good way to get more results fast.

Smart Tip: This is an advanced workout feature. Beginners shouldstart more slowly, doing one regular set for each muscle group duringthe first few weeks and build up gradually to three regular sets andlater to three supersets.

PowersetsPowersets are giant Supersets that encompass all the muscles worked on inone day’s session one after the other without resting, in a circuit trainingfashion. After resting a couple of minutes, increase resistance and performthe second and third round of Powersets. Supersets and Powersets can pumpup your intensity level while shaving precious time off your workouts.

Split TrainingWorking out your entire body in one session can take a significant amountof time and energy, especially if you’re doing lots of sets at a high intensi-ty level. One way to cut your workout down to size is to split train.

Split Training is a method whereby you split up your total body workoutover two or more sessions, choosing to work only a few muscle groupseach day. For example, you could train your upper body on Monday andwork your lower body on Tuesday, a two-day split routine that works yourentire body every two days. Or you could do the push/pull split whereyou “push” (train chest, shoulders, and triceps) on Monday and “pull”(train legs, back, and biceps) on Tuesday. Again, it’s a two-day split, andeven though it’s not strictly all push/pull (some of the leg muscles arereally “push” muscles) it serves to shorten each day’s workout, making iteasier to keep up your intensity and find the time to exercise regularly.Once you get to the point of doing three sets of two or three exercisesfor each muscle group, you’ll most likely choose to split train.

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There’s one more muscle we haven’t discussed yet, and it’s perhaps themost important one of all—your heart. Cardiovascular training, or aero-bics, requires a different approach, however, than other body parts. At the“heart” of cardiovascular training is one basic premise: if you elevate yourheart rate to 65-80 percent of your maximum and keep it there for aperiod of at least 12 minutes it will stimulate the production of fat-burn-ing enzymes. It will also strengthen your heart and increase the capacityof your lungs to re-oxygenate your blood more efficiently. The idea hereis not to work yourself to a frenzy and go beyond your target heart rate,but to stay within that magic training range of 65-80 percent of maxi-mum for a minimum of 12 minutes and, optimally, for 20 to 30 minutes.

Smart Tip: Training for longer periods will certainly hasten yourimprovement, but not on a 1-to-1, linear basis. Research has shownthat the first 12 minutes of aerobic exercise produce a more lastingtraining effect than the second 12 minutes. So unless you’re alreadyin pretty good condition, it’s probably better to do your 12 minutesmore frequently (say 4-6 times per week) than it is to train forlonger periods of 30 minutes or more but less frequently.

Many people believe that the primary purpose of aerobic exercise is toburn off excess calories while they’re doing the exercise. However, that isnot exactly true. Think about it, most aerobic activity can only burn offseveral hundred calories even if you exercised for an entire hour. Eat ahamburger with fries and you're already playing catch up. And you’ve justhad lunch! The real purpose of aerobics is to stimulate the growth of thebody’s natural fat-burning enzymes long term so you burn more andmore calories all the time, not just when you’re exercising. Increase thesize of the fireplace and you can burn more logs in it. The same principleapplies to the calorie burning potential of your body.

Okay, so the key is to elevate your heart rate. But how do you do it?Walking, jogging, running, cycling, rowing, jumping rope, running in place,and aerobic dancing are all fine. As long as your heart rate is elevated into

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your training range and remains there for 12 minutes minimum, any ofthese activities will do a pretty good job. However, SmartGYM's cardioprogram has an edge. Not only can you walk, jog, or run againstSmartGYM’s formidable Power Band resistance system, but you can alsoperform upper body strength training exercises at the same time. Andsince you’re able to engage more muscle groups simultaneously, you getresults faster.

Heart Rate and the Training RangeTo determine your training range, simply calculate the lower limit at 65%of your Age-Predicted Maximum Heart Rate and the upper limit at 80%of your Age-Predicted Maximum Heart Rate. Age-Predicted MaximumHeart Rate = 220 minus your age. If you’re 45 years old, for example,your lower limit is 220 - 45 x 0.65 = 114. Similarly, your upper limit is220 - 45 x 0.80 = 140. If you elevate your heart rate to between 114 and140 beats per minute continuously for at least 12 minutes, you’ll get thedesired training effect on your heart.

Smart Tip: It takes a few minutes of exercise to elevate your heartrate into your training range. This time does not count toward your12 minutes.

Taking Your PulseCheck your pulse by resting your index and middle fingers lightly against thecarotid artery on either side of your neck underneath the curve of the jaw-bone. Count the beats for 6 seconds and multiply by 10 to calculate yourheart beats per minute. Or, for a rough estimate, you can use the “talk test.”If you’re gasping and panting so much that you are unable to talk, thenyou’re probably exercising too hard and are beyond your training range.

Consistency is the key. If you do your 12 minutes 2-4 times a week, within afew weeks time you’ll begin to notice that you feel more energetic, you won’ttire as easily, and your body will start to burn calories more efficiently andbegin to lose some of its fat stores (providing you eat a sensible low fat diet!).

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Target Training and The Myth of Spot ReducingThere is no such thing as spot reducing. Any fat you lose comes off in thesame proportion it’s stored in your body. For example, if you carry mostof your fat weight in your hips and thighs (like most women), then the fatinhabiting those area will be the last to go. If you carry your fat weightaround your waist as “love handles” (like most men), then your significantother will most likely have something to hang on to right up until thevery end of the reduction process. You can target train your abs withsitups and crunches ‘til the cows come home and you can get rock hardabs, but until you lose the layer of subcutaneous fat covering them theywon’t be visible.

That’s why strength training is so essential. Yes, you can lose weightthrough aerobic exercise and dieting, but without strength training you’llalso lose lean body mass which lowers your metabolism so your bodyburns even less calories than when you started the diet in the first place.And strength training is the only way to reshape your body. The mosteffective exercise program is one that incorporates strength training andcardiovascular training coupled with sensible low-fat eating habits, andthat’s the SmartGYM Total Fitness Xtrainer all the way.

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The most effective exercise regimen includes both strength training andcardiovascular (aerobic) training in a consistent, regular program.

A.. 2-4 days of strength training and 2-5 days of aerobic activity; orB. 3-4 days of circuit training.

Every safe and effective exercise program should consist of three ele-ments. In order, they are: Warm Up, Work Out, and Cool Down.

Warm UpAlways warm up before exercising. People who do not warm up beforeexercising are the ones who usually end up sustaining injuries. Protectyour neck, back, spine, and joints. Get the blood and juices flowing andwake up your muscles gradually through a series of stretches and prelimi-nary sets using reduced resistance. This is one time when “going throughthe motions” can be extremely beneficial.

Strength Work OutPerform at least one set of 8-12 reps to near fatigue for each musclegroup in the body (chest, back, shoulders, biceps, triceps, abs, thighs,hamstrings, and calves) a minimum of two times per week. Your goalshould be to work up to doing three sets (increasing the resistance foreach successive set) with 30-60 seconds of rest between each set.

Start out slowly, but remember that SmartGYM allows you to perform awide variety of exercises for each muscle group. By doing additional setsor combinations of sets you can realize even greater strength and bodyshaping gains. Following are some basic guidelines useful for all strengthtraining exercises:

• Perform each exercise smoothly and evenly through the whole range of motion in a slow, controlled manner. Never jerk or lunge.

• Breathe. Exhale against the resistance; inhale on the return. Do not hold your breath.

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• Always resist the Power Bands back to the starting position for each exercise. This provides a training effect in both directions.

• Increase the resistance for successive sets by 5%-10%. In general, increase the resistance when 12 repetitions can be completed in proper form; decrease the resistance when less than 8 reps can be completed.

• Replace fluids lost while exercising by drinking water at regular intervals during exercise. Don’t wait until you feel thirsty to drink.

• Rest a minimum of 48 hours and a maximum of 96 hours between training sessions using the same muscle groups.

Aerobic Work OutAn exercise is classified as aerobic if the oxygen supply is sufficient tomeet the oxygen demand of the working muscles during the exercise.When this occurs, it’s possible to continue the exercise for prolongedperiods of time (12 minutes or more). Another aspect of aerobic exerciseis that it engages the large muscle groups, principally those of the legs,continuously over the length of the exercise. Brisk walking, running, jog-ging, cycling, rowing, jumping rope, etc. are examples of aerobic exer-cise.

You can achieve an aerobic training effect by performing aerobic exercisefor a minimum of 12 minutes during which your heart rate has been ele-vated to within your training range. The training range is between 65%and 80% of your Age-Predicted Maximum Heart Rate (approximately220 minus your age). Remember: It takes a few minutes of exercise toelevate your heart rate into the training range and this time does notcount toward the minimum 12 minutes.

Circuit Training Work OutCircuit training consists of a series of strength training exercises, com-monly interspersed with short episodes of aerobic exercise, all done oneafter the other with as little time between each exercise as possible.

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The object is to perform strength training exercises on the major musclegroups while maintaining an effective aerobic training level. Circuit train-ing takes significantly less time to achieve results comparable to separateprograms of strength training and aerobics.

Since lack of time is the number one reason people give for failing tostart or maintain a regular exercise program, circuit training is a methodthat makes sense. And SmartGYM, with its revolutionary new design thatallows simultaneous aerobic and strength training, is the ideal circuittraining machine.

Cool DownNever quit exercising suddenly. Instead, decrease your intensity graduallyand finish up with some stretching movements to allow your heart rate tocome back down to normal, nice and easy. This can help to reduce musclecramping and post exercise muscle pain.

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This section provides three sample workout programs—Beginner,Intermediate, and Advanced. Each program is designed to help you getthe most out of your new SmartGYM Total Fitness Xtrainer on your wayto a healthier, stronger, more shapely body. The object is to work eachmuscle group in your body at least twice a week and get in some aero-bics, too, without spending a lot of time doing it. Remember: Always takea few minutes to stretch and warm up before each session and to cooldown after exercising. If you are unsure of how to perform any of theexercises, refer to the instruction video or the “Exercises” section of thisbooklet.

BEGINNER PROGRAMThis program consists of one set of one or more strength training exercis -es for each of the major muscle groups, all done in one session two timesa week. In between strength training days are aerobic sessions. The com-bination of strength training and aerobics will get you started on strength-ening, toning, and building your muscles while also stimulating the pro-duction of your body’s natural fat-burning enzymes to help you begin los-ing excess body fat.

It is important to choose a suitable resistance for each exercise. The goalis to perform 8-12 reps to near muscle fatigue for each set. If near fatiguedoes not occur, increase the resistance. For those exercises utilizing oneleg or one arm at a time, the repetitions listed apply to each arm or leg.As you will discover, this program is quick and invigorating. The strengthtraining component takes approximately 11 minutes and the aerobic ses-sions about 15 minutes each (including the time it takes to get into yourtarget training range).

It is recommended that beginners stay with this introductory program forat least two weeks before moving to the Intermediate program.

DAY MUSCLE EXERCISE SETS/REPSMon Abs Lying Lower Ab Crunch 1/8-12

Front Crunch 1/8-12Side Crunch 1/8-12

Chest Chest Press 1/8-12Fly 1/8-12Decline Chest Press 1/8-12

Back One-Arm Row 1/8-12Lat Pull Down 1/8-12Straight Arm Lat Pull 1/8-12

Shoulders Front Deltoid Raise 1/8-12Side Deltoid Raise 1/8-12Reverse Fly 1/8-12

Biceps Bicep Curl 1/8-12Concentration Curl 1/8-12Cable Curl 1/8-12

Triceps Tricep Extension 1/8-12Close Grip Tricep Press 1/8-12Tricep Press 1/8-12

Legs Leg Squat 1/8-12Hack Squat 1/8-12Lunge 1/8-12Leg Curl 1/8-12Calf Raise 1/8-12Leg Kickback 1/8-12Inner Thigh Kick 1/8-12Outer Thigh Kick 1/8-12Approximate Total Time Monday: 11 Minutes

Tue Abs Same as MondayCardio Cardio Level 1 or 2

(12 minutes minimumat target heart rate)Approximate Total Time Tuesday: 15 Minutes

Wed Repeat Tuesday’s WorkoutThur Repeat Monday’s WorkoutFri Repeat Tuesday’s WorkoutSat-Sun Rest

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DAY MUSCLE EXERCISE SETS/REPSMon Abs Lying Lower Ab Crunch 2/8-12

Front Crunch 2/8-12Side Crunch 2/8-12

Chest Chest Press 2/8-12Fly 2/8-12Decline Chest Press 2/8-12

Back Front Lat Pull Down 2/8-12One-Arm Row 2/8-12Seated Row 2/8-12

Shoulders Front Deltoid Raise 2/8-12Side Deltoid Raise 2/8-12Reverse Fly 2/8-12Upright Row 2/8-12

Biceps Bicep Curl 2/8-12Concentration Curl 2/8-12Cable Curl 2/8-12

In the Intermediate program we’re going to increase the number of setsto two and add a few more exercises. As with the Beginner program, allexercises are to be done in one session, two times a week, in conjunctionwith slightly expanded aerobic training sessions.

Normally, you should rest 30-60 seconds between sets. If you feel up toit, however, and to save time, try “circuit training” through the entire listof exercises one after the other, in order, as one giant set or Powerset.You must still change to the appropriate resistance for each exercise asyou go through the list, but wait until the end before taking your 2 min-utes of rest. Repeat the procedure for the second Powerset, increasing theresistance for each exercise accordingly. If this is too much for you, how-ever, by all means rest for 30-60 seconds between each exercise if neces-sary. Listen to your body. Never push yourself too hard. On the otherhand, if you’re up to it, go for it!

It is recommended that you stay with the Intermediate program for atleast two weeks before moving to the Advanced program.

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DAY MUSCLE EXERCISE SETS/REPSMon Triceps Tricep Extension 2/8-12cont’d) Close Grip Tricep Press 2/8-12

Reverse Tricep Press 2/8-12Tricep Press 2/8-12

Legs Leg Squat 2/8-12Hack Squat 2/8-12Lunge 2/8-12Leg Curl 2/8-12Calf Raise 2/8-12Leg Kickback 2/8-12Inner Thigh Kick 2/8-12Outer Thigh Kick 2/8-12Approximate Total Time Monday: 24 Minutes

Tue Abs Same as MondayCardio Cardio Level 2

(12 minutes minimumat target heart rate)Approximate Total Time Tuesday: 15 Minutes

Wed Repeat Tuesday’s WorkoutThur Repeat Monday’s WorkoutFri Repeat Tuesday’s WorkoutSat-Sun Rest

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In the Advanced program we increase the sets to three and add a few moreexercises. And since the time and intensity requirements have alsoincreased, we’ll incorporate a two-day split training routine, training abs,chest, shoulders, and triceps on Monday followed by abs, legs, back, andbiceps on Tuesday. (Note that it’s okay to train abs on successive days.)Wednesday consists of aerobic training and Thursday, Friday, and Saturdayare repeats of the first three days with a rest day on Sunday. This means thatfour days a week will be devoted to strength training and (unless you alsodo some aerobic training on a couple of the strength training days) only twodays to aerobics. And while it’s recommended that at least two days be allo-cated to aerobics, you can certainly do more if you feel up to it.

Always rest 30-60 seconds between sets and increase the resistance forsuccessive sets.

Treat these sample exercise programs as starting off points. YourSmartGYM provides a wide variety of different exercises for every mus-cle in your body. It’s up to you to use that versatility, to mix and matchand experiment with different exercises. This will keep your exercise pro-gram fresh, effective, and enjoyable.

Smart Tip: You can increase the intensity of your workout withSupersets and Powersets. For each muscle group, do one set of each ofthe exercises one after the other without resting. That’s one Superset.After that you have the option of resting for 30-60 seconds, thenrepeating the superset with increased resistance or you can performSupersets for all the remaining muscles in the day’s program oneafter the other before resting. That's one Powerset. After resting,increase resistance and perform the second and third round ofPowersets. Supersets and Powersets can pump up your intensity levelwhile shaving precious time off your workouts.

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DAY MUSCLE EXERCISE SETS/REPSMon Abs Bicycle Trunk Twist 3/15-30

Lying Lower Ab Crunch 3/8-12Front Crunch 3/8-12Side Crunch 3/8-12

Chest Chest Press 3/8-12Fly 3/8-12Decline Chest Press 3/8-12One-Arm Fly 3/8-12

Shoulders Front Deltoid Raise 3/8-12Side Deltoid Raise 3/8-12Reverse Fly 3/8-12Shoulder Press 3/8-12

Triceps Tricep Extension 3/8-12Close Grip Tricep Press 3/8-12Reverse Tricep Press 3/8-12Tricep Press 3/8-12Approximate Total Time Monday: 20 Minutes

Tue Abs Same as MondayLegs Leg Squat 3/8-12

Hack Squat 3/8-12Butt Blaster 3/8-12Leg Curl 3/8-12Calf Raise 3/8-12Leg Kickback 3/8-12Inner Thigh Kick 3/8-12Outer Thigh Kick 3/8-12

Back Front Lat Pull Down 3/8-12Lat Pull Down 3/8-12One-Arm Row 3/8-12Seated Row 3/8-12

Biceps Bicep Curl 3/8-12Concentration Curl 3/8-12Cable Curl 3/8-12Approximate Total Time Tuesday: 24 Minute

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DAY MUSCLE EXERCISE SETS/REPSWed Abs Same as Monday

Cardio Cardio Level 2 or 3(12 minutes minimumat target heart rate)Approximate Total Time Wednesday: 18 Minutes

Thur Repeat Monday’s WorkoutFri Repeat Tuesday’s WorkoutSat Repeat Wednesday’s WorkoutSun Rest

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STRETCHESA. Calf, Achilles StretchB. Quadriceps StretchC. Oblique StretchD. Buns, Outer Thigh, Back

StretchE. Upper Back, Arm, Shoulder

StretchF. Chest, Shoulder, Upper Arm

StretchG. Rear Upper Arm StretchH. Hamstring, Lower Back

Stretch

ABS, WAIST & LOWER BACK1. Hyperextension2. Good Morning3. Bicycle Trunk Twist4. Lying Lower Ab Crunch5. Standing Lower Ab Crunch6. Front Crunch7. Side Crunch8. Lying Upper Ab Crunch9. Side Bend

LEGS, HIPS & BUNS10. Leg Squat11. Hack Squat12. Leg Press13. Lunge14. Leg Extension15. Leg Curl16. Calf Raise17. Seated Calf Raise18. Leg Kickback

19. Inner Thigh Kick20. Outer Thigh Kick21. Donkey Kick22. Butt Blaster

CHEST23. Chest Press24. Decline Chest Press25. Incline Chest Press26. Fly27. Decline Fly28. Incline Fly29. One-Arm Fly30. One-Arm Decline Fly31. One-Arm Incline Fly32. PulloverBACK33. Front Lat Pull Down34. Lat Pull Down35. Straight-Arm Lat Pull36. One-Arm Row37. Seated Row38. Bent Over Row

SHOULDERS39. Front Deltoid Raise40. Side Deltoid Raise41. Rear Deltoid Raise42. Shoulder Press43. Shoulder Shrug44. Reverse Fly45. Upright Row46. Rotator Cuff (Internal)47. Rotator Cuff (External)

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ARMS48. Bicep Curl49. Concentration Curl50. Cable Curl51. Forearm Curl52. Wrist Curl53. Tricep Extension54. Close Grip Tricep Press55. Reverse Tricep Press56. Tricep Press

CARDIOVASCULAR57. Cardio Level 158. Cardio Level 259 Cardio Level 3

SPORT SPECIFIC60. Golf Power Stroke61. Tennis Forehand62. Tennis Backhand63. Baseball Swing64. Freestyle Swimming65. Butterfly Stroke66. Breast Stroke67. Back Stroke68. Rotation Punch69. Skier70. Basketball Rebounder

Calf, AchillesStretchStand in relaxedposition with handson hips. Step back,leg straight, footflat, and press rearheel into the floor.Front leg should bebent, knee no further forward thandirectly over toes. Hold 20-30 sec-onds and release. Switch legs.

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A

ObliqueStretchStand up straightwith knees slightlybent. With lefthand on hip, bendtorso to the leftwhile reaching upand over head withright arm. Hold for 20-30 secondsbefore releasing and repeating forother side.

Back, Arm,ShoulderStretchStand up straightwith knees slightlybent. Interlace fin -gers above head,palms facing up.Push arms slightlyback and up. Hold 20-30 secondsand release. Do not hold breath.

Quadr icepsStretchReach behindyour body withone hand, grasptop of foot andpull heel towardbuns while main-taining an uprightposture. Keep knee of standing legslightly bent. Hold 20-30 secondsand release. Switch legs.

Buns, Thigh,Back StretchLie flat on back.Bring one knee tochest and useopposite arm togently pull legacross body, keep-ing main portion ofback flat on floor. Relax oppositeshoulder and rest arm on floor. Hold20-30 seconds and release. Switchlegs.

Chest,Shoulder,Arm StretchStand up straightwith knees slightlybent. Interlace fin-gers behind backand slowly turnelbows inwardwhile straightening arms. Hold 20-30 seconds and release.

B

C D

FE

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Rear UpperArm StretchWith arms overhead, reach pastelbow joint to graspback of arm andpull hand towardmidline of body.Maintain an erectposture with knees slightly bent. Hold20-30 seconds and release. Switcharms.

Hamstring,Lower BackStretchLie flat on backwith legs straightout. Grasp one legbehind the knee,pull thigh againstupper body, andextend leg toward ceiling. Hold for 20-30 seconds and release. Switch legs.

G H

HYPEREXTENSIONLower Back1

Pulleys: Top Attachments: HandlesSit facing door. Grasp handles off top pul-ley. Lean back slowly and lightly touchfloor with shoulder blades as you exhale.Crunch abs to return to starting positionas you inhale. A great warm up for yourshoulders, arms, waist, and back!

Abs, Waist & Lower Back

GOOD MORNINGLower Back2

Pulleys: BottomAttachments: HandlesStand facing door. Grasp handles byyour sides off bottom pulley, palmsdown. Inhale as you bend down fromwaist until torso is parallel to floor.Exhale as you return to starting posi-tion. Keep back straight, crunch absthroughout the exercise.

BICYCLE TRUNK TWISTLower Abs, Obliques3

Pulleys: Bottom Attachments: Ankle StrapsLie on floor, ankles attached to bottompulley, legs extended toward door, Placehands behind your head and curl torsoup, touching right elbow to left knee, thenleft elbow to right knee, etc. Continue tocrunch abs as elbow and knees touch.DO NOT PULL ON NECK.

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LYING LOWER AB CRUNCHLower Abs4

Pulleys: Bottom Attachments: Ankle StrapsLie on back, ankles attached to bottompulley, legs extended toward door, handsbehind head. Bring one knee and torsoupwards as you crunch abs, exhaling asyou go. Return to start position as youinhale. Repeat set for opposite knee.

Abs, Waist & Lower Back (cont’d)

STANDING LOWER AB CRUNCHLower Abs5

Pulleys: BottomAttachments: Ankle StrapsStand with back to door, anklesattached to bottom pulley. Bring oneknee up towards chest while exhalingand crunching stomach. Then bring upthe other knee. Continue to alternatelegs.

FRONT CRUNCHUpper Abs6

Pulleys: TopAttachments: HandlesKneel or stand facing door. Grasp handlesoff top pulley, palms up, elbows bent. Curltorso down as you exhale, crunching abs.Return to starting position as you inhale.Concentrate on isolating the front abs. Donot use your legs to move torso up anddown and do not pull with your arms. Canalso be done facing away from door.

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SIDE CRUNCHObliques (“Love Handles”)7

Pulleys: Top Attachments: HandlesFrom the front crunch position, turn side-ways 45° to your left (a line drawnbetween your knees would make a 45°angle with the door). Grasp both handles,one on top of the other, in your right hand.Proceed as for front crunches, bringingelbow downward to your hip. Do not pullwith your arms. Change sides and repeat.

Abs, Waist & Lower Back (cont’d)

LYING UPPER AB CRUNCHUpper Abs8

Pulleys: BottomAttachments: HandlesLie on back, head toward door, kneesbent. Grasp handles behind head offbottom pulley and curl torso upward,crunching abs and exhaling. Inhale asyou return to starting position. DO NOTPULL ON NECK.

SIDE BENDObliques9

Pulleys: Bottom Attachments: HandlesStand sideways to door, knees slightlybent. Grasp handle with inside hand,arms by your sides, elbow slightly bent.Bend sideways from the hip away fromdoor as you exhale. Inhale on the return.Complete set, repeat for other side.

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LEG SQUATThighs10

Pulleys: Bottom Attachments: HandlesStand with back to door. Grasp handlesoff bottom pulley, handles resting onshoulders. With feet shoulder widthapart, squat down until thighs are nearparallel to floor and return to starting posi-tion. Keep back and neck straight. If youhave back problems it's not necessary tosquat all the way down. It helps to look up as you squat.

Legs, Hips & Buns

HACK SQUATFront of Thighs, Buns11

Pulleys: BottomAttachments: HandlesStand facing door. Grasp handles under-neath chin, palms up. With feet shoulderwidth apart, squat down until thighs areparallel to floor and return to startingposition. Inhale as you squat and exhaleas you stand up again. Keep your backand neck straight. It helps to look up.

LEG PRESSFront of Thigh12

Pulleys: BottomAttachments: Ankle StrapsSit with back against door on right sideof bottom pulley, ankle strap fastenedaround instep of left foot. Bring leftknee into chest area and extend leftleg straight out in front of you, heel first(do not point toes). Exhale on theextension and inhale on the return.Repeat set for opposite leg.

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LUNGEBuns, Front of Thigh13

Pulleys: BottomAttachments: HandlesStand facing door. Grasp handles offbottom pulley, palms up, hands at yoursides. Step back with one leg and lowerbody until rear knee is close or touchingfloor. Toes of forward foot should bedirectly under forward knee. Push up tostart position, then repeat at least 12times for the same leg. Switch legs and repeat set.

Legs, Hips & Buns (cont’d)

Leg ExtensionFront of Thigh14

Pulleys: BottomAttachments: Ankle StrapsSit on a chair, your back to door, ankleattached to bottom pulley. With leg bent90° extend and straighten leg whileexhaling. Hold briefly and return to startposition while inhaling. Repeat the setfor other leg.

LEG CURLHamstrings, Buns15

Pulleys: Bottom Attachments: Ankle StrapsStand facing door, ankles attached tobottom pulley. Curl heel up to touch but-tocks, then lower to start position.Exhale as you raise and inhale as youlower. Do not arch your back. Repeatfor each leg. Can also be done lying onstomach, heels toward door.

CALF RAISECalves16

Pulleys: Bottom Attachments: HandlesStand facing door. Grasp handles under-neath chin off bottom pulley, palms fac-ing into body, (or hold handles by yourside). Exhale as you smoothly raisecalves up as high as possible beforereturning to start position while inhaling.Placing the balls of the feet on a book orboard helps to get a fuller range of motion.

Legs, Hips & Buns (cont’d)

SEATED CALF RAISEOuter Calves (Gastrocnemius)17

Pulleys: BottomAttachments: HandlesSit on chair facing door. Place balls offeet flat on floor. Grasp handles, palmsup, and lean over, bracing elbows onknees. Exhale as you smoothly raisecalves up as high as possible beforereturning to start position. Placing theballs of the feet on a book or boardhelps to get a fuller range of motion.

LEG KICKBACKBuns, Rear Thigh, Lower Back18

Pulleys: BottomAttachments: Ankle StrapsStand facing door, ankle attached tobottom pulley. Place palms flat oneither side of door for balance andswing leg smoothly back and up.Squeeze buns at the top. Complete setand reverse legs. To avoid pressure onthe lower back, do not lift leg higherthan a 45° angle with the floor.

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INNER THIGH KICKInner Thigh, Hip19

Pulleys: BottomAttachments: Ankle StrapsStand sideways to door, inside ankleattached to bottom pulley. Place insidepalm against door for balance andswing inside leg smoothly inward tocross over support leg. Squeeze thighfor a moment before returning to startposition. Complete set and reverselegs. Exhale against the resistance and inhale on the return.

Legs, Hips & Buns (cont’d)

OUTER THIGH KICKOuter Thigh, Hip20

Pulleys: BottomAttachments: Ankle StrapsStand sideways to door, outside ankleattached to bottom pulley. Place insidepalm against door for balance andswing outside leg smoothly out and upno more than 45° from floor. Squeezebuns for a moment before returning tostart position. Exhale on upswing andinhale on return. Complete set and reverse legs.

DONKEY KICKBuns21

Pulleys: Bottom Attachments: Ankle StrapsStand facing door, left ankle (or instep)attached to bottom pulley. Place palmson either side of door for balance. Bringleft knee up and forward before pushingback with entire leg to full extensionwhile keeping upper body still.Complete set, then repeat with otherleg.

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BUTT BLASTERBuns, Front of Thigh22

Pulleys: Bottom Attachments: HandlesStand facing door. Extend right arm byyour side and grip the handle, palm up.Place the palm of other hand againstdoor for balance. Squat using right legonly. Bend left leg back underneathbody and use it to stop your descentbefore pushing up with right leg to startposition. Complete set then reverse legs. It’s not necessary to squat allthe way until your thigh is parallel with the floor. Keep your back and neckstraight. It helps to look up as you squat. Exhale on the upstroke andinhale on the downstroke. This is a very difficult exercise, but the resultsare unbelievable. One of the best butt tighteners ever!

Legs, Hips & Buns (cont’d)

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CHEST PRESSChest23

Pulleys: TopAttachments: HandlesStand with back to door. Grasp handlesin front of chest off top pulley, palmsdown. Step out, one leg extended forbalance, forearms at 90° angle withupper arms. Extend arms straight outfrom chest to full extension (imagineyou’re pushing against a straight bar).Stand straight with shoulders back throughout the exercise.

Chest

DECLINE CHEST PRESSLower Chest24

Pulleys: TopAttachments:HandlesSame as Standing Chest Press exceptfor the angle. Push down 45° from toppulley instead of straight out. Asalways, exhale against the resistance(as you push outward) and inhale onthe return.

INCLINE CHEST PRESSUpper Chest25

Pulleys: Bottom Attachments: HandlesSame as Decline Chest Press exceptit’s reversed. Push up 45° from bot-tom pulley instead of straight out. Canalso be done kneeling.

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FLYChest26

Pulleys: Top Attachments: HandlesStand with back to door. Grasp handlesin front of chest off top pulley, palmsforward. Step out, one leg extended forbalance. Extend arms out to sides180°, elbows slightly bent (do not lockelbows). Bring arms together in front ofchest as you exhale. Squeeze ashands touch. Inhale as you return to start position.

Chest (cont’d)

DECLINE FLYLower Chest27

Pulleys: TopAttachments: HandlesSame as Fly except for the angle. Pushdown 45° from top pulley instead ofstraight out. Can also be done kneeling.

INCLINE FLYUpper Chest28

Pulleys: BottomAttachments: HandlesSame as Decline Fly except it’sreversed. Push up 45° from bottom pul-ley instead of straight out.

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ONE-ARM FLYChest29

Pulleys: TopAttachments: HandlesStand sideways 90° to door. Extendslightly bent arm (do not lock elbow),grasp handle off top pulley, and pullacross body in front of chest as youexhale. Inhale as you return to startingposition.

Chest (cont’d)

ONE-ARM DECLINE FLYLower Chest30

Pulleys: TopAttachments:HandlesSame as One-Arm Fly except for thedirection. Pull downward instead ofstraight across.

ONE-ARM INCLINE FLYUpper Chest31

Pulleys: Bottom Attachments: HandlesSame as One-Arm Decline Fly exceptit’s reversed. Push up 45° from bot-tom pulley instead of straight out. Canalso be done kneeling.

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PULLOVERChest, Rib Cage32

Pulleys: Top Attachments: HandlesSit with back flat against door off to oneside and grasp handles off top pulleyabove head, elbows slightly bent,palms facing forward. Exhale as youpull handles over head down past chesttowards abs. Inhale on the return. Canalso be done sitting in chair.

Chest (cont’d)

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FRONT LAT PULL DOWNLats33

Pulleys: TopAttachments: HandlesSit or kneel facing door. Grasp handlesoff top pulley about shoulder widthapart, palms forward. Exhale whilepulling handles down to stop in front ofchest (imagine you are pulling on astraight bar). Forearms should be atapproximate right angles to upperarms. Inhale as you return to starting position.

Back

LAT PULL DOWNLats34

Pulleys: TopAttachments:HandlesSame as for Front Lat Pull Down, butfacing away from door. Sit back onheels and pull handles down behindneck to shoulders.

STRAIGHT-ARM LAT PULLLats35

Pulleys: Top Attachments: HandlesStand facing door, knees bent, backstraight. Grasp handles off top pulley,shoulder width apart, palms down,arms straight out in front of you. Exhalewhile pulling handles down until armsare vertical next to hips. Imagine youare pulling on a straight bar. Inhale asyou return to starting position.

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ONE-ARM ROWUpper & Lower Lats36

Pulleys: Top Attachments: HandlesStand facing door and grasp handle offtop pulley, palm facing in. Pull straightback to chest with elbow tucked intoside, next to chest, while exhaling.Inhale as you return to starting position.Repeat set with other arm. Can also bedone off bottom pulley while standing orkneeling with one knee on a chair or bench.

Back (cont’d)

SEATED ROWMid Upper Back, Lats37

Pulleys: BottomAttachments: HandlesSit facing door, legs extended in front.Fully extend arms to grasp both han-dles off bottom pulley so they touch,palms facing in. Pull straight back intoabs, pushing shoulders back and arch-ing chest at the same time. Do not bendfrom the waist and use lower back. Canalso be done with one arm at a time.

BENT-OVER ROWUpper Back, Lats38

Pulleys: BottomAttachments: HandlesStand facing door, feet about shoulderwidth apart, knees slightly bent.Keeping head up and back straight,bend over until torso is near parallel tofloor and grasp handles off bottom pul-ley, palms facing in. Exhale as you pullhandles straight up and back untilelbows are at right angles. Inhale on the return.

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FRONT DELTOID RAISEFront Shoulders39

Pulleys: BottomAttachments: HandlesStand facing away from door. Grasphandles off bottom pulley directly infront of you, palms down. Alternatelyraise each arm up to shoulder heightparallel to the floor as you exhale, thenreturn to starting position. Keep armsslightly bent (do not lock elbows). Toreduce the resistance, try kneeling or sitting on a chair.

Shoulders

SIDE DELTOID RAISEOuter Side Shoulders40

Pulleys: BottomAttachments:HandlesSame as Front Deltoid Raise exceptraise your arms directly out to yoursides, then up to shoulder height. Donot lock elbows. Repeat for other side.To reduce the resistance, try sitting ona chair or kneeling on floor.

REAR DELTOID RAISERear Shoulders41

Pulleys: BottomAttachments: HandlesSame as Side Deltoid Raise except thatfirst you bend at waist so torso is nearparallel to floor, then raise your armsdirectly out to your sides and up toshoulder height. Keep back straight anddo not lock elbows. Can also be donefacing door.

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SHOULDER PRESSShoulders42

Pulleys: Bottom Attachments: HandlesStand with back to door. Grasp handles offbottom pulley and pull them up to rest ontop of shoulders, palms facing out. Withforearms at right angles to upper arms,extend both arms straight up as youexhale (imagine pushing against a straightbar). Inhale as you return to the startingposition. Can also be done sitting in a chair or kneeling for reduced resistance.

Shoulders (cont’d)

SHOULDER SHRUGUpper Back, Shoulders43

Pulleys: BottomAttachments: HandlesStand facing away from door. Grasphandles by your sides, palms down.Roll shoulders up and back in a circularmotion.

REVERSE FLYRear Shoulders44

Pulleys: TopAttachments: HandlesLike the name implies, this is exactlythe reverse of a Chest Fly. Stand, sit, orkneel facing door. Grasp handles off toppulley in front of chest, palms facing inand touching, elbows slightly bent.Exhale as you extend arms back andoutward 180° to your sides. Keep yourelbows slightly bent throughout. Inhale as you return to starting position.

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UPRIGHT ROWShoulders45

Pulleys: BottomAttachments: HandlesStand facing door. Grasp handles togeth-er, palms facing body, and lift upwards,stopping underneath chin, elbows paral-lel to floor. Exhale as you lift and inhaleas you return to the start position.

Shoulders (cont’d)

ROTATOR CUFF (Internal)Internal Shoulder Rotator46

Pulleys: N/AAttachments:HandlesStand or sit sideways 90° to door. Dropinside arm to hang by your side, thenbring your forearm up parallel to floorwith the elbow tucked against yourside. Clip a handle around one of thePower Bands at the same height yourinside hand is positioned. Exhale asyou pull forearm across body until flat against abdomen.

ROTATOR CUFF (External)External Shoulder Rotator47

Pulleys: N/AAttachments: HandlesSame as Internal Rotator Cuff exceptreversed. Grasp handle with outsidehand, forearm resting flat againstabdomen. Exhale as you pull forearmout away from body 90°. Inhale on thereturn.

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BICEP CURLBiceps48

Pulleys: Bottom Attachments: HandlesStand facing door. Brace elbow againsthip (stand straight, don’t slouch). Extendarm straight down and grasp handle offbottom pulley, palm up. Curl arm upwardto touch forearm to bicep as you exhale.Squeeze and hold for a moment at thetop, then return to start as you inhale.Repeat for other arm.

Arms

CONCENTRATION CURLBiceps49

Pulleys: BottomAttachments: HandlesSame as Biceps Curl except the pur-pose is to isolate the biceps muscleeven more by immobilizing your elbow.You can do this easily by bending overand bracing your elbow on your kneewhile kneeling or sitting in a chair.Repeat for other arm.

CABLE CURLBiceps50

Pulleys: TopAttachments: HandlesStand sideways 90° to door. Extendarm straight out, grasp handle from toppulley, palm up, and curl to shoulder.Point elbow at pulley. Do not moveupper arm. Can also be done sitting ona chair and from bottom pulley.

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FOREARM CURLBiceps, Forearms51

Pulleys: BottomAttachments: HandlesSame as Biceps Curl except it isreversed with palms facing down. Curlyour forearms up to touch your bicepsand return.

Arms (cont’d)

WRIST CURLForearms52

Pulleys: BottomAttachments:HandlesFacing door, bend over and rest backsof wrists on knees, hands extendingforward, palms up. Grasping handlesfrom bottom pulley, curl wrists upwardand return.

TRICEP EXTENSIONTriceps53

Pulleys: TopAttachments: HandlesStand with back to door. Grasp handles offtop pulley. Link thumb of one hand aroundthe strap in the other hand to keep themcomfortably together. Step out from door,extending one leg in front for balance andbend from waist. With elbows tucked in,point elbows straight ahead and extendforearms forward until straight. The upper arms and shoulders do not move.

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CLOSE-GRIP TRICEP PRESSTriceps54

Pulleys: TopAttachments: HandlesStand with back to door. Grasp handlesoff top pulley, palms down, in front ofupper chest. Step out from door,extending one leg for balance, andextend arms straight out. Elbowsshould be tucked in against sides ofchest. Arms should be just far enoughapart for the Power Bands to clear either side of your neck.

Arms (cont’d)

REVERSE TRICEP PRESSTriceps55

Pulleys: TopAttachments: HandlesStand facing door. Grasp handle off toppulley, palm up. With elbow tucked in atyour side and forearm at right angles toupper arm and parallel to floor, extendforearm downward until straight,squeezing for a moment at the bottombefore returning to start position. Theupper arm remains vertical and does not move (do not use your shoulder).

TRICEP PRESSTriceps56

Pulleys: TopAttachments: HandlesSame as Reverse Tricep Press exceptthe hands are palm down.

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CARDIO LEVEL 1Heart, Lungs57

Pulleys: BottomAttachments: Cardio BeltStand with back to door, cardio beltattached to one red Power Band offbottom pulley. Walk, jog, or run againstthe resistance. Breath in and out inrhythm. Dancing to music is great fun!

Cardiovascular

CARDIO LEVEL 2Heart, Lungs, Upper/Lower Body58

Pulleys: Top & BottomAttachments:Cardio Belt, HandlesSame as Cardio Level 1 with the addi-tion of an upper body workout by push-ing against the handles off top pulleysimultaneously while running. Clip thecardio belt to one red Power Band offbottom pulley and clip each handle toone blue Power Band off top pulleys.Again, dancing to music is effective and fun!

CARDIO LEVEL 3Heart, Lungs, Upper/Lower Body59

Pulleys: Top & BottomAttachments: Handles, Ankle StrapsStand with back to door, both anklesattached to bottom pulleys. AlternateStanding Lower Ab Crunches in rhythmwhile performing simultaneous ChestFly movements. Each ankle should beattached to one red Power Band offbottom pulleys and each handleattached to one blue Power Band off top pulleys.

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GOLF POWER STROKEBack, Rear Shoulders, Rib Cage, Obliques60

Pulleys: TopAttachments: HandlesStand erect sideways to door, kneesslightly bent. Grasp one handle off toppulley with both hands at chest level.With elbows slightly bent, pull botharms across body, simulating a golfswing. Exhale as you swing and inhaleon the return.

Sport Specific

TENNIS FOREHANDChest, Front Shoulders, Obliques61

Pulleys: Top or BottomAttachments: HandlesStand sideways to door, knees slightlybent. Grasp one handle off top or bot-tom pulley with inside hand, palm fac-ing inward. Simulate forehand tennisstroke by pulling arm across body asyou exhale. Inhale on the return.

TENNIS BACKHANDChest, Front Shoulders, Obliques62

Pulleys: Top or BottomAttachments: HandlesStand sideways to door, knees slightlybent. Grasp one handle off top or bot-tom pulley with outside hand, palm fac-ing inward. Simulate backhand tennisstroke by pulling arm across body asyou exhale. Inhale on the return.

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BASEBALL SWINGBack, Rear Shoulders, Rib Cage, Obliques63

Pulleys: TopAttachments: HandlesStand erect sideways to door, kneesslightly bent. Grasp one handle off toppulley with both hands at shoulderlevel. With elbows slightly bent, pullboth arms across body, simulating abaseball swing. Exhale as you swingand inhale on the return..

Sport Specific (cont’d)

FREESTYLE SWIMMINGChest, Front Shoulders, Obliques64

Pulleys: TopAttachments:HandlesStand with back to door, knees slightlybent. Grasp handles off top pulley,palms down. With arms apart, bendover slightly and simulate the free-styleswimming arm motion. Breathe inrhythm as if you are swimming.

BUTTERFLY STROKEBack, Chest, Shoulders, Rib Cage65

Pulleys: TopAttachments: HandlesStand facing door, knees slightly bent.Grasp handles off top pulley, palms down.With arms apart, bend over slightly, andpull arms back in a circular motion to sim-ulate the butterfly stroke arm motion.Breathe in rhythm as if you are swimming.

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BREAST STROKEBack, Rear Shoulders66

Pulleys: TopAttachments: HandlesStand facing door, knees slightly bent.Grasp handles, palms down. Withhands together, bend over slightly, andpull arms down and back to simulatethe breast stroke arm motion. Breathein rhythm as if you are swimming.

Sport Specific (cont’d)

BACK STROKEChest, Shoulders67

Pulleys: TopAttachments: HandlesStand erect facing door, knees slightlybent. Grasp handles off top pulley,palms down, and alternate pulling backand over to simulate the back strokearm motion. Breathe in rhythm as if youare swimming.

ROTATION PUNCHChest, Front Shoulders, Triceps68

Pulleys: TopAttachments: HandlesStand with back to door, feet about shoul-der width apart, knees slightly bent.Grasp handles off top pulley, elbowstucked in at your sides, palms up. Exhaleas you extend one arm forward in apunching motion, rotating the forearm sopalm is facing down at full extension. Donot lock elbow. Inhale on the return. Alternate arms.

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SKIERFront and Rear Thighs, Buns, Calves69

Pulleys: BottomAttachments: HandlesStand with back to door, feet together,knees slightly bent. Grasp handles offbottom pulley, handles at your sides,palms facing in. Pivot on your heels asyou turn your entire body to the rightside, bending your knees as you turn.Push up with your legs as you pivotand turn your body to the other side, again bending your knees to “sitdown” into the simulated ski turn on the slope.

Pulleys: BottomAttachments: Cardio BeltStand with back to door, cardio belthooked to bottom pulley, feet about ahalf shoulder width apart. Bend kneesand jump up and down as high as possi-ble in rhythm as if you are going aftermultiple rebounds on the court.

Sport Specific (cont’d)

BASKETBALL REBOUNDERThighs, Hamstrings, Calves70

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Power BandsReplacement Power Bands are available in sets of twoHeavy (red) Power Bands or two Light (blue) Power Bands.Each Power Band comes completely assembled with pulleysand pulley brackets.

To replace a Power Band, follow these simple steps:

1. Behind door, loosen the cinching straps enough so that the Power Bands are not under tension on the door.

2. Each Power Band/pulley bracket assembly is attached with asingle pulley bracket screw (located underneath each pulley bracket on the top set of pulleys; or on top of each pulley bracket on the bottom set of pulleys).

3. Remove the screws that hold each of the Power Band/pulley bracket assemblies that you wish to replace.

4. Replace with the new Power Band/pulley bracket assembly and secure once again with the pulley bracket screws.

5. Tighten the cinching straps around door and you’re set to go!

Note: The Power Bands should be in the order, from left to right: blue-red-red-blue.

ITEM ITEM NO. DESCRIPTION

Power Band (Heavy) PB-2000H Set of 2 w/pulleys (red)

Power Band (Light) PB-2000L Set of 2 w/pulleys (blue)

Handle HN-2000 Set of 2 w/snaphooks

Ankle Strap AN-2000 Set of 2 w/snaphooks

Cardio Belt CB-2000 Cardio belt w/snaphook

Carry Bag BG-2000 Carry bag (black)

Manual MN-2000 Instruction manual (54 pgs.)

Video VD-2000 Instruction video (30 min.)

Order at www.SmartGYM.com

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HOW TO WALL MOUNT

Your SmartGYM can be mounted to a wall anywhere in yourhome or office. It’s as easy as 1, 2, 3.

Using a Stud Finder, or other method,locate a support stud in the wall at the

position you want to install SmartGYM. Awooden stud is necessary for stability.

In the same manner as Step 2 above,position bottom bracket flat on the wall

in the center of the stud, this time at the sameheight it would be at the bottom of a door (bot-tom edge of bracket should be about 2”above the floor). The top and bottom bracketsshould now be attached securely to the wall,one over the other, in the center of the sup-port stud, with the Power Bands stretchedtautly between them, just as they would be ifmounted on a door. Make sure the bracketsare tight and secure before usingSmartGYM!

P o s i t i o ntop pulley

bracket flat onwall in the centerof the stud (at thesame height itwould be at thetop of a door -about 6’ 6”).Separate pul-leys to exposethe wall mount-ing holes in the center of the bracket. Attachthe bracket to the wall using two wood screws(2” long, 1/4” diameter - not supplied). Makesure the cinching straps are flat and straightunderneath the bracket before attaching.

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SmartCRUNCH (optional equipment not included) is the fast,easy way to ultimate abs using your SmartGYM Total FitnessXtrainer. SmartCRUNCH supports your neck and back andkeeps you locked on target while assisting you in the abcrunch position. It really works!

Place padded back support beltaround your back at shoulder blade

height and underneath your arms.

Clip the snaphook onto one or more Power Bands and you’reready to begin the ultimate ab workout. Choose from the exer-

cises below. They’re easy, and with SmartCRUNCH, they’re unbeliev-ably effective, too! Try using two red bands to start and then experimentto find the perfect “resistance assistance” for your body. Have fun!

Cross the right shoulder strap overbehind neck and over left shoulder,

then thread it through the lock buckle and pull to tighten (just like abackpack buckle). Repeat for the left shoulder strap, crossing it behindneck and over your right shoulder, then through the right lock buckle.

FRONT CRUNCH ASSISTED AB CRUNCH

If facing door,rest arms onSmartCRUNCHstraps and curltorso down asyou exhale andcrunch. Or simplyduck your headunder straps andturn to face away from door. Thestraps will wind around your shoul-ders automatically to release thepressure on your arms, shoulders,and neck.

Lie back withyour armsbehind yourhead, kneesbent, feet flat onfloor. AllowSmartCRUNCH to gently pull yourback up off the floor into the propercrunch position. Lift your torsoupwards, curling forward to crunchabs. Hold briefly and return. Exhaleas you crunch. If you’ve had troublewith sit-ups before, this one’s for you!

HOW TO USE

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