INSTRUCTIONS FOR ASSEMBLING YOUR OWNERS MANUAL 1. Print out all pages. Do not shuffle pages. 2. Make sure all the pages lay "print-side" up with the cover page on the top of the stack. 3. Take the next page from the top of the stack and lay it "print-side" down. Return it to the same place in the stack. 4. Repeat Step 3 for every other page on the stack. 5. Fold the stack in half as shown. 6. Staple in the center if necessary. Dedication to Quality Fitness Quest warrants this product to be free from all defects in material and workmanship when used according to the manufacturer's instructions. See Limited Warranty Card for details. If you have any comments or questions contact our Customer Service Department, toll free at 1-800-321-9236, Monday through Friday, 9:00 am to 5:00 pm, EST. Please record the following information and keep for reference. Serial #: ___________________ Date Of Purchase: ___________ Save your sales receipt. (You may wish to staple it into this manual.) 2/6/04 ­ TABLE OF CONTENTS ­ Important Safety Tips......................................................2 Specifications & Parts......................................................3 Introduction ...................................................................4 Comments or Questions ................................................4 Assembly Instructions .....................................................5 Exercise Guidelines.........................................................7 Stretches ........................................................................8 Easy Shaper "Bun & Ab Lift" Workout ...........................10 Care & Storage ............................................................16 Your Total Fitness Program ...........................................17 Workout Progress Chart ...............................................18 ©2003 and ©2004 Fitness Quest® Inc. All rights reserved. Easy Shaper TM is a trademark of Fitness Quest ® Inc. Made in China. 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. Rev. 2/6/04 ­ IMPORTANT SAFETY TIPS ­ BEFORE STARTING THIS OR ANY OTHER EXERCISE PROGRAM, CONSULT YOUR PHYSICIAN, who can assist you in determining the target heart rate zone appropriate for your age and physical condition. Certain exercises, programs or types of equipment may not be appropriate for all people. This is especially important for persons over the age of 35, pregnant women, or those with pre-existing health problems or balance impairments. START OUT SLOWLY AND PROGRESS SENSIBLY. Progress at a pace that is comfortable for you. DO NOT OVER EXERT YOURSELF WITH THIS OR ANY OTHER EXERCISE PROGRAM. Listen to your body and respond to any reactions you may be having. You must distinguish "good" pain, like fatigue, from "bad" pain, which hurts. If you experience any pain or tightness in your chest, an irregular heartbeat or shortness of breath, stop exercising immediately. Consult your physician before continuing. USE CARE WHEN GETTING ON AND OFF EQUIPMENT. Set up and use your Easy Shaper on a solid, level, carpeted surface. WEAR APPROPRIATE CLOTHING WHEN EXERCISING. Workout clothing should be comfortable and lightweight. The Easy Shaper should be used with bare feet. EASY SHAPER IS NOT INTENDED FOR USE BY CHILDREN. Keep this and all fitness equipment out of the reach of children. ­ ADDITIONAL WORKOUT PROGRESS CHARTS ­ Date Weight Waist Hips Thighs Calves Date Weight Waist Hips Thighs Calves REMEMBER - REVIEW THIS OWNER'S MANUAL AND THE INSTRUCTIONAL VIDEO THOROUGHLY BEFORE STARTING YOUR WORKOUT! IMPORTANT: SEE PAGE 3 FOR PLACEMENT OF THE FOLLOWING WARNING LABELS ON UNIT. WARNING LABEL 1 WARNING FAILURE TO READ AND FOLLOW THE SAFETY INSTRUCTIONS STATED IN THE OWNER'S MANUAL AND VIDEO MAY RESULT IN POSSIBLE SERIOUS INJURY OR DEATH. KEEP CHILDREN AWAY. MAXIMUM USER WEIGHT 250 LBS. REPLACE LABEL IF DAMAGED, ILLEGIBLE OR REMOVED. WARNING LABEL 2 (2 LOCATIONS) WARNING CRUSH HAZARD. KEEP HANDS CLEAR DURING OPERATION. 2 Rev. 2/6/04 19 ­ WORKOUT PROGRESS CHART ­ Use the chart below to keep track of your progress over time. Before writing on it, make as many copies as you think you'll need. We suggest you keep these in a notebook. You will find it both informative and motivational to look back at what you've done, and this data will help you to chart future fitness goals as you progress. Every two weeks, measure yourself to rechart your progress. ­ SPECIFICATIONS & PARTS ­ Easy Shaper Specifications: Approximate Product Weight: Approx. 29 lbs. Maximum user weight: 250 lbs. Unfolded Unit Length: 51-1/2" Width: 22-1/2" Height: 23-1/2" Folded Unit: Length: 36-1/2" Width: 23" Height: 9" ALSO INCLUDES: Workout Lift Bun & Ab time: i ate running 23 minutes · Easy Shaper Bun & Ab Lift Workout Video Measuring Sights Waist Hips Thighs (L/R) foam roll leg bar frame (press bar) link bar Calves (L/R) lift bar frame resistance band ON UNDERSIDE OF UNIT WARNING LABEL 2 cap seat tube head rest cushion head rest frame long foot WARNING LABEL 1 hand grip Date Weight Waist Hips Thighs Calves back rest cushion (body platform) pop pin left cover short foot spring clips bottom frame WARNING LABEL 2 ON UNDERSIDE OF UNIT short foot resistance band fender 18 Rev. 2/6/04 3 ­ INTRODUCTION ­ Welcome to the Easy ShaperTM "Bun and Ab Lift Workout". This workout has been designed to promote flexibility and strength, as well as tightening and toning your legs, thighs, buttocks and abs. With a regular workout regimen of just 3 - 4 times per week on the Easy Shaper, you could soon start to see more slender and defined legs and a more rounded, shapelier and lifted derriere. You just have to take the step of getting started and making a commitment to stick to it. It's a fun and motivating workout. Fun, because it's a unique, easy lifting motion that zeros in on problem areas like the buttocks, thighs and abdominal region. Motivating, because you can actually feel the tightening and toning with each and every exercise. There is no other workout like this. So, let's get started and together we will work on a more shapelier you! Sincerely, ­ YOUR TOTAL FITNESS PROGRAM ­ A Total Fitness Program is more than exercise and more than eating right. It is a "fitness for life" plan that goes hand in hand with an overall healthy lifestyle. This includes regular check-ups and exercise, now and for the rest of your life. Your total fitness program consists of three parts: · Aerobic exercise to burn calories. · Strength conditioning exercises to tone and shape your muscles, increase your metabolic rate, and strengthen your bones. · A diet that is safe, sensible and healthy. Today, all fitness research recommends both aerobic exercise and strength conditioning to achieve balanced fitness. By improving your aerobic fitness you will strengthen your heart and lungs, increase your stamina and endurance, and help with weight loss. Strength conditioning adds lean muscle to your body, increasing your body's metabolism. In this process, your body burns more calories, even while you rest. When you combine aerobic workouts with strength conditioning you can burn more fat and calories than with just aerobic exercise alone. The Easy Shaper workout will help with the strength conditioning part of your Total Fitness Program, but you need to make aerobic exercise and healthy, low-fat eating a big priority as well. Refer to your Exercise and Nutrition Guide. ­ COMMENTS OR QUESTIONS ­ We're so sure that you will be completely satisfied with your Easy Shaper, that we encourage you to write us with your comments and suggestions. If, during the course of using your system, you have any questions about the program, please write or call our Customer Service Specialists at the address or phone number listed below. Your Easy Shaper System consists of the following components: Part Name Set of Shaper Bands Bun & Ab Lift Video Exercise and Nutrition Guide Part # 12206 12208 12209-2 Consult with your physician about an eating plan that's right for you. Healthy eating habits and exercise will help you reach your goal. We recommend that you follow dietary guidelines approved by the U.S. Department of Agriculture and the U.S. Department of Health and Human Services. These guidelines are contained in the Food Guide Pyramid. As always, you have our quality assurance that we want only your complete satisfaction. After all, your success is our success too! Sincerely, Karla Williamson, Customer Service Easy Shaper, Customer Service Department 199 Fitness Quest Plaza, Canton, OH 44750-1001 1-800-321-9236, Monday through Friday, 9:00 am to 5:00 pm, EST IMPORTANT: This owner's manual is the authoritative source of information about your Easy Shaper. Please read it carefully and follow all the instructions. Starting at the base of the pyramid, you should strive for 6 - 11 servings a day from the Bread, Cereal, Rice and Pasta food group. You should eat 3 - 5 servings a day from the Vegetable group, and 2 - 4 servings from the Fruit group. You should also eat 2 - 3 servings a day from the Milk, Yogurt and Cheese group, and from the Meat, Poultry, Fish, Beans, Eggs and Nuts food group. Lastly, use Fats, Oils and Sweets sparingly. Fats, Oils, & Sweets Milk, Yogurt & Cheese Meat, Poultry, Fish, Beans, Eggs & Nuts Vegetable Group Fruit Group Bread, Cereal, Rice & Pasta Group Sugar (added) Fat (naturally occurring and added) KEY 4 Rev. 2/6/04 Rev. 2/6/04 17 ­ CARE & STORAGE ­ Caring for your Easy Shaper Your unit has been carefully designed to require minimum maintenance. To ensure this, we recommend that you do the following: · Keep your unit clean by wiping sweat, dust or other residue off with a soft, clean cloth after each use. · Always check to be sure that the bands are secure and show no signs of wear. · The Resistance Bands may become white after a few months of usage. To clean, use a soft, clean cloth with a little dish washing soap. Do not use water during cleaning. ­ ASSEMBLY INSTRUCTIONS ­ Occasionally our products contain components that are pre-lubricated at the factory. We recommend that you protect flooring, or anything else the parts may contact with newspaper or cloth. Before beginning assembly remove all parts from the box. Flip the leg bar assembly and place in position as shown here. leg bar assembly foam roll pop pin pop pin Storing your Easy Shaper Your unit conveniently folds down for easy storage. To fold your unit: lift bar frame resistance band link bar back rest cushion (body platform) resistance band bottom frame 1 head rest cushion hand grip 2 head rest frame "U" bracket fastener packs bag 1 fastener pack bag 2 3 4 5 2 ­ 3/8" x 50 bolts 4 ­ washers 2 ­ nylon nuts 2 ­ wrenches left cover right cover 4 ­ short feet 2 ­ long feet 16 Rev. 2/6/04 Rev. 2/6/04 5 Exercise 11: Back Extension Sit up on body platform, with back facing press bar. Position your back against press bar approximately 2 inches down from the top of your shoulders. Once you achieve a comfortable position, cross both arms across your chest resting opposite hand on opposite shoulder. Press out, and extend your back. Return to start position. · 8 Reps · Repeat back front EASY SHAPER ASSEMBLY link bar leg bar assembly pop pin Be sure the leg bar assembly curves toward the front, away from the unit. Pull out the pop pin while lifting the link bar into the slot on the leg bar assembly. Release the pop pin when the link bar is in place. leg bar assembly spring clips resistance band link bar link bar Lift the leg bar assembly in position and bolt in place using the bolt, nylon nut and washers as shown. Use the washers next to the bolt head and the nut as shown. Attach the cover by screwing in two short feet per side. This may be done easier if the unit is turned on it's side. 4 ­ short feet head rest frame Screw the two long feet into the head rest frame. 6 Rev. 2/6/04 15 Exercise 9: Ab Press Lie down on body platform. Place both feet onto press bar. Reach up overhead and position hands on the hand grips. Extend press bar out with your feet to full extension. As you return your feet to their starting position, lift the hand grips up and rock forward slightly. Without pausing, smoothly lower the hand grips as you extend your feet again. · 4 Reps (Advanced: 8 Reps) ­ EXERCISE GUIDELINES ­ If you are just starting an exercise program, choose a time of day that's good for you and stick to it closely. Try to do your Easy Shaper workout three times per week at first and then gradually progress to four or five days a week. Choose a time when you feel energetic, when there are few interruptions and when you have not eaten a heavy meal for approximately two hours. Motivational Tips Keep your motiva ...