Exclusively distributed by:
RFE UK Ltd
The Performance Centre
Maidstone Road
Kingston, Milton Keynes
MK10 0BD, UK
+44 (0)1908 793020
sales@goldsgymfitness.com
www.goldsgymfitness.com
©2010. All rights reserved.
Manufactured under license
from Gold’s Gym inc.
AdjustAble
Ab boArd
user MANuAl
buIldING the best bodIes sINce 1965
G4503
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Parts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .02
Preparation . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 03
Assembly . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .04
Precautions. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 09
Functions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11
Correct Use. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12
Maintenance. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13
Warm Up . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
Parts ID . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15
Limited Warranty . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17
Model: Adjustable Ab Board GG0-G4503
Serial number: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
These details can be found on the underside of your product.
Contents
Technical Support
0800 440 2459
techsupport@rfeinternational.com
Welcome from Gold’s Gym
Thank you for choosing Gold’s Gym. Before you get started,
please read these instructions carefully. If you experience
any difficulties, our support team will be happy to help or
check out our website at goldsgymfitness.com
Important note:
Consult your doctor before starting any exercise programme. If you feel any sickness, chest pain, dizziness
or breathlessness during your training, stop exercising and consult your doctor immediately.
If you have any further queries please contact our Technical Support team on the details provided either
at the foot of this page or on the top of each page.
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Checking The Parts
Before you begin, please check all parts are present and undamaged. If you are missing any parts,
please call our Technical Support team on the number above.
Notice: For your convenience Main Support (1) and Cushion (7) have been preassembled.
Parts Preparation
IMPORTANT SAFETY NOTICE
Note the following precautions before assembling the Adjustable Ab Board:
1. Keep children and pets away from the equipment at all times. DO NOT leave children
unattended in the room with the machine.
2. Only one person at a time should be using the equipment.
3. If the user experiences dizziness, nausea, chest pain, or any other abnormal symptoms,
STOP the workout at once. CONSULT A DOCTOR IMMEDIATELY.
4. Place the machine on a clean, level surface. DO NOT use the equipment near water.
5. Always wear appropriate workout clothing when exercising. Running or aerobic shoes are
also recommended.
6. Use the machine only for its intended purpose. Do not use attachments not recommended
by the manufacturer.
7. Do not place any sharp objects near the equipment.
8. Handicapped or disabled persons should not use the equipment without the assistance of a
qualified person or doctor.
9. Always stretch out before exercising.
10. Never operate the equipment if it is not functioning properly.
Main Support x 1 Front Leg Support x 1 Back Leg Support x 1 Front Up Support x 1
Adjustable Foam Tube x 1 Foam Tube x 1 Foam Roller x 4
Blister Pack
Pin ø8x55 x 2 Hex Head Bolt M8x55 x 2 Lock Nut M8 x 2 Washer 8mm x 4
1 7
12
5
2
6
14
3
8
16
4
17
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Assembly
Step 1
Slide the front leg support (2) into the front support (4).
Fasten with the adjustable foam tube (5) at the desired height and tighten with nut (13).
Step 2
Connect the front support (4) to the main support (1) with one bolt (14), two washers (17)
and a lock nut (16).
Notice: Do not tighten the bolt too hard. The Adjustable Ab Board should be foldable.
Insert the pin (12) into the other hole on the front support (4) and main support (1).
You will require:
Washer 8mm x 2
Lock Nut M8 x 1
Pin ø8x55 x 1
13
4
5
2
14
17
4
16
17
12
1
Hex Head Bolt M8x55 x 1
14 17 16 12
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Step 3
Slide the foam tube (6) through the front support (4).
Slide the foam roller (8) onto the adjustable foam tube (5) and foam tube (6).
Step 4
Attach the back leg support (3) to the main support (1) with one bolt (14), two washers (17) and
a lock nut (16).
Notice: Do not tighten the bolt too hard. Adjustable Ab Board should be foldable.
Insert the pin (12) into the other hole on the back leg support (3) and the main support (1).
Notice: This diagram shows the main support (1) without the cushion (7) these parts come
factory assembled
Your Adjustable Ab Board is now ready to use.
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8
8
6
4
5
1
16
17
17
14
12
3
You will require:
Washer 8mm x 2
Lock Nut M8 x 1
Pin ø8x55 x 1
Hex Head Bolt M8x55 x 1
14 17 16 12
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IMPORTANT SAFETY NOTICE
Note the following precautions before operating the Adjustable Ab Board:
These instructions are intended to provide important information for use and maintenance
of the equipment as well as for your personal safety. Keep this user manual in a safe place
for future reference.
WARNING!
This product is made for home use only and tested up to a maximum body weight of 120kg.
RFE International Ltd. assumes no responsibility for personal injury or property damage
sustained by or through the use of this equipment. It is the responsibility of the owner
to ensure that all users of this equipment are adequately informed of all warnings and
precautions.
SCOPE
• Maximum user weight of 120kg.
• This product is designed for physical exercise by adults. This product is not suitable
for use by persons under 14 years of age.
• Never allow more than one person on the equipment at a time.
ENVIRONMENT
• Ensure that those present are aware of possible hazards e.g. moveable parts
during training.
• Ensure that sufficient space is available to use the product.
• Please ensure that liquids or perspiration are wiped off the product.
• This product is designed to be used and stored indoors. Do not store the product
outside, or in damp/dusty environments.
• The product is made for home use only. Warranty and manufacturer’s liability do not
extend to any product or damage to the product caused by commercial use.
PrecautionsFinal assembly
Your finished Adjustable Ab Board.
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Adjusting the angle of the Adjustable Ab Board
When you fold the back leg support (3), there are 4 incline settings for the bench.
1. Loosen nut (13) and extract the adjustable foam tube (5).
2. Move the front leg support (2) to the desired position, and insert the bolt on the adjustable
foam tube (5) into the desired position on front up support (4) and front leg support (2).
3. Then screw nut (13) back into place.
Folding the Adjustable Ab Board
1. Pull out pins (12).
2. Rotate front up support (4) and front leg support (2) under main support (1&7).
3. Rotate back support leg (3) under main support (1&7)
4. Then replace pins (12).
Notice: To unfold carry out above instruction in reverse.
Functions
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12
3
13
4
5
2
USER HEALTH
• Consult your doctor before starting any exercise programme to receive advice on the
optimal training.
• Ensure the product is on a flat, level surface with at least 0.5m of clear area
surrounding the product.
• Incorrect/excessive training can cause health injuries.
• If you feel sickness, chest pain, fits of dizziness or breathlessness during your training,
immediately stop the training and consult your doctor.
PRODUCT PREPARATION
• Ensure that training only starts after correct assembly, adjustment and inspection
of the product.
• Follow the steps of the assembly instructions carefully.
• Only use suitable tools for assembly and ask for assistance if necessary.
• Only use original Gold’s Gym parts as delivered (see checklist).
SAFETY CHECKS (Before Every Use)
• Tighten all adjustable parts to prevent sudden movement while training.
• Tighten all nuts and bolts.
• Check that the tension knob is secure.
• Ensure the product is on a flat, level surface.
• Do not use the product without shoes or with loose shoes.
• Be aware of non-fixed or moving parts whilst mounting or dismounting the product.
• Do not wear loose or poorly fitting clothing that may become trapped in the product.
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Proper maintenance is very important to ensure your equipment is always in top working
condition. Improper maintenance could cause damage or shorten the life of your equipment
as well as exceeding the warranty coverage.
1. Inspect and tighten all parts of the equipment regularly:
•Any worn parts must be replaced immediately.
•Pay particular attention to nuts, bolts, screws and washers.
2. For continued smooth operation ensure the front and rear stabilisers are fully tightened
and kept clean and free from any residue like perspiration or dust.
3. To ensure all components of the equipment, including the frame, are in a good condition
please ensure any perspiration or dust is wiped clean on a regular basis using a soft,
damp cloth.
4. Please don’t use abrasives or solvents as this may affect the colouring or operation
of the components.
5. Check the adjustable foam tube are fully tightened before each use.
6. Keep the equipment out of direct sunlight at all times.
Maintenance
We recommend you use your Adjustable Ab Board in the following ways:
Correct Use
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Parts ID
PART NO. DESCRIPTION QUANTITY
1 MAIN SUPPORT 1
2 FRONT LEG SUPPORT 1
3 BACK LEG SUPPORT 1
4 FRONT UP SUPPORT 1
5 ADJUSTABLE FOAM TUBE 1
6 FOAM TUBE 1
7 CUSHION 1
8 FOAM ROLLER 4
9 PLASTIC ROUND FEET COVER ø38 6
10 PLASTIC SQUARE END CAP 38x38 2
11 PLASTIC ROUND END CAP ø25 4
12 PIN ø8x55 2
13 NUT M8 1
14 HEX HEAD BOLT M8x55 2
15 SCREW M6x16 4
16 LOCK NUT M8 2
17 WASHER 8mm 4
18 WASHER 6mm 4
Warm Up
Warming Up
It is important to warm up before exercising to prepare your body for the workout it is about to do.
The first phase of a warm up is to increase your heart rate and get blood pumping around your
body faster. Choose an activity which will warm up the same muscles you are going to use during
your workout.
1. 5-10 minutes heart rate raising activity
2. Static stretching
3. Workout
Stretches
Hold each stretch for about 30 seconds. Stretching should not hurt; only stretch your muscles to as
far as is comfortable. If you have a tight or previously injured muscle stretch the affected muscle
group within the warm up. Do not perform any sudden movements while warming up.
Cool Down
Following your workout you should carry out a cool down.
This should gradually bring your heart rate back to a resting level. To do a cool down perform an
activity of your choice at a low intensity e.g. a steady 5 minute jog. This should be followed by
static stretches, similar to those in the warm up. Again, hold each stretch for 30 seconds.
Side
Stretch
Arm
Stretch
Hamstring
Stretch
Groin Stretch
Calf Stretch
Quad
Stretch
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Limited Warranty
Gold’s Gym products are recyclable. At the end of its useful life please dispose of this Gold’s Gym
product correctly and safely at a local refuse site.
RFE International Ltd warrants products to be free from defective workmanship and materials,
under normal use and service conditions, for the period of 2 years from the date of purchase.
Details of these service conditions can be found within the product’s user manual.
In order to validate warranty dates, a proof of purchase is required. This warranty only extends
to the original purchaser and will only be covered in the country the machine was purchased.
RFE’s obligation under this warranty is limited to replacing or repairing, at RFE’s discretion, the
product through one of its authorised service centres. All repairs for which warranty claims are
made must be pre-authorised by RFE.
This warranty does not extend to any defect caused by abuse, misuse, additions, modifications
or repairs not provided by an RFE authorised service centre.
Products used for commercial or rental purposes and/or used as store display models are not
covered by this warranty. This product is designed for home use.
No other warranty beyond that specifically set forth above is authorised by RFE.
RFE is not responsible or liable for indirect, special or consequential damages arising out of
or in connection with the use or performance of the product or damages with respect to any
economic loss, loss of property, loss of revenues or profits, loss of enjoyment or use, costs of
removal, installation or other consequential damages of whatsoever nature.
We advise that your product is kept in a room with a constant environment; preventing your
product from being exposed to extremes in temperature, heat, humidity and moisture. Guidance
on the correct storage of equipment is contained within the product’s user manual.
PLEASE RETAIN YOUR RECEIPT AS PROOF OF PURCHASE.
Your statutory rights remain unaffected.
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