INSTRUCTION BOOK
and
OPERATING MANUAL
www.SmartGYM.com
Safety First 1
Setting Up 2
Packing Up 3
Operation 4
Power Band Resistance System, Changing Resistance 4
Using the Handles, Ankle Straps, and Cardio Belt 5
Strength Training 6
Muscle Burns Calories 7
Supersets, Powersets, Split Training 7-8
Cardio Training 9
Heart Rate and the Training Range, Taking Your Pulse 10
Target Training and the Myth of Spot Reducing 11
Exercise Tips 12
Sample Workout Programs 15
Beginner 15
Intermediate 17
Advanced 19
Exercise Index 22
Stretches 24
70 Exercises 26
Abs, Waist & Low Back 26
Legs, Hips & Buns 29
Chest 34
Back 38
Shoulders 40
Arms 43
Cardiovascular 46
Sport Specific 47
Replacement Parts 51
How to Wall Mount SmartGYM 52
How to Use SmartCRUNCH (optional equipment) 53
READ ALL INSTRUCTIONS CAREFULLY BEFORE USING SMARTGYM.
IMPORTANT SAFETY PRECAUTIONS
1. 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 exercise program. If at any time during exercise you feel faint,
dizzy, or experience pain, stop and consult your physician. In
the event that any of the warnings above are breached by the
consumer, the manufacturer may use same as a defense to any
claim for injuries, damage, or loss. These warnings are not
intended to limit or modify the consumer's remedies for
breach of warranties pursuant to applicable Federal and State
Laws or Regulations, but are being supplied solely to ensure
the safety of the individuals using this product.
1
Check the
front of
door to make
sure both brackets are level and
even with the top
and bottom of the
door, respectively. If necessary,
adjust the webbing straps to make
them even by tightening each of the
rear cinching straps as needed.
Close and
LOCK the
DOOR.
Remove
the three
band clips from
the top, middle,
and bottom of the
Power Bands.
Attach handles,
ankle straps, or
cardio belt and go
for it!
Remove
SmartGYM
from the carry
bag, unroll it, and
hold it by the top
bracket (with the
SmartGYM
label). The webbing straps and
Power Bands are held in place with 3
band clips. Slide the webbing straps
out of the band clips but leave the
Power Bands clipped together.
Slip web-
bing straps
over top of door
(Bands face exercise room, straps
on opposite side).
Slip the webbing
straps underneath
bottom of door in
the same manner. Slide both brackets
to center of door. Make sure bottom
bracket rests on the floor and straps
are not twisted.
Behind
door, grasp
webbing straps
and pull downward as far as possible. This action
slides the top
bracket up until it
stops at top of
door. Press strap ends down onto the
exposed Velcro to secure them in
place. The Power Bands should now
be stretched tautly between the
brackets.
2
With one
hand holding the top
bracket at shoulder height, use
the other hand to
grasp the Power
Bands in the cen ter and fold over
the top bracket so it hangs just
above the bottom bracket.
Continue
to double
the bands over
one more time,
then wrap the
rubber band
around the end of
the quadrupled
Power Bands to
secure the unit for transport.
Slide the
unit in the
carry bag. Stuff the
handles, ankle
straps, and cardio
belt alongside and
pull the drawstring
tight to close.
Throw over your
shoulder and go!
Before
packing up,
immobilize the
Power Bands by
attaching the 3
band clips (at the
top, middle, and
bottom of the
Power Bands).
This keeps the Power Bands from
getting tangled once they are no
longer stretched on the door.
Behind the
door, pull
the ends of the
webbing straps
up to release
them from the
Velcro and allow
them to gently
slide upward to
the top of door.
Slip the top
webbing
straps off the top
of the door and,
while holding at
shoulder height,
pull the bottom
webbing straps
from underneath
door.
3
SmartGYM is a deceptively powerful machine that allows you to exercise
without using weights. Instead, using its unique Power Band resistance
system, you can choose variable levels of resistance for a customized total
body workout that rivals a health club…free weights and all.
Most exercise machines are big, heavy, and expensive, but SmartGYM is
just the opposite —small, lightweight, totally portable, and totally affordable. What gives? The answer is patented genius. Most of the expense of
other machines resides in the mammoth steel frame needed to support
the resistance system (usually weights). SmartGYM ’s unique omnidirectional pulley system fitted with four Power Bands is designed to use any
conventional door as the frame. So you don’t have to carry the frame
around with you, which makes it extremely light (3.5 pounds) and totally
portable. And since almost anywhere you go there’s a door available, we
don’t need to sell you the frame, which drops the price dramatically.
Power Band Resistance System—DVR Technology
SmartGYM’s resistance (weight) consists of four Power Bands, two for
each hand, each varying in resistance (from left to right: blue, red, red,
blue). Made from woven strands of natural Latex encased in a durable
nylon jacket, the Power Bands are designed to provide years of safe, effective service. The pulley system connecting the Power Bands offers both
high and low pulley positions which enables you to push and pull the
Power Bands in almost any conceivable manner or direction, facilitating
over 70 muscle building and aerobic exercises. Each exercise is designed
to work a specific muscle group, and since muscles vary in strength, it’s
important to choose an appropriate resistance level for each exercise to
be the most effective.
Changing Resistance
To change resistance, simply hook the handles, ankle straps, or cardio belt
to one or more Power Bands in different combinations. Eight different
combinations, or levels of resistance, are possible, depending on which
Power Band or combination of Power Bands you choose.
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5
The red (heavy) Power Band is more powerful than the blue (light) Power
Band, 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 Variable
Resistance—the more they’re stretched, the more resistance they provide
This makes fine tuning overall resistance extremely quick and easy.
Simply step further away from the door to increase resistance or move
closer to the door to decrease resistance.
Connecting the Cardio Belt
Loop the cardio belt around your waist/hips and thread the free end
through the loop buckle. Pull back to adjust length and press the end onto
the 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 Handles
Clip the snaphook onto one or more Power Bands and begin.
Connecting the Ankle Straps
Loop the ankle strap around your
ankle. Thread the free end through the
snaphook’s D-ring and tighten to comfort. Press the end onto the exposed Velcro to secure. It’s easier if you first
pull the Power Band to your ankle before attaching the snaphook.
6
Traditional strength training consists of performing one to three sets of
exercises on a specific, isolated muscle group. One rep, or repetition,
equals one complete movement of the exercise from start to finish. For
example, for a bicep curl you might begin with your arm extended down
by your side holding the weight, say a dumbell, curl the weight upward to
your shoulder by bending your elbow, and then lower the weight back to
the starting position. That’s one rep. Do that 8-12 times and you’ve completed one set of bicep curls. Rest for 30 to 60 seconds to allow your
muscle to recuperate and you’re ready for the next set.
Successive sets should be progressive, meaning that each one should be
performed using “progressive” or increased resistance. In the case of the
aforementioned bicep curl, you might do the first set using one blue
Power Band for resistance, rest for 30 seconds, then increase the resistance 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 a
combination of one red and one blue Power Band. Congratulations!
You’ve just worked out your biceps in the same way bodybuilders train
their biceps in the gym. And you’ll get the same great results, too, without having to lug around big, bulky weights and without having to strain
your neck, back, joints, and spine while lugging around big, bulky
weights!
Smart Tip: Choose a starting resistance for the first set that’s challenging, but not so hard that you can’t complete a whole set nor so
easy that you’re just going through the motions. Each set should
push the muscle to near muscle fatigue. The harder you work, the
faster and more dynamic the results.
Now, if you were to do just those three sets of biceps curls two times a
week, in only a few weeks time you’d start to feel your biceps muscles
getting firmer, tighter, and stronger. You’d also begin to see changes in the
shape of the muscles as well, to a more dynamic, contoured, athletic
look. That’s new muscle growing on your body right before your eyes.
Muscle Burns Calories
Every pound of new muscle requires your body to burn about 50 calories
more per day just to keep that muscle alive and functioning, even while
you’re sleeping. So as you continue to build more muscle, your metabolism
continues to increase, which allows you to shed unwanted pounds and inches
while at the same time shaping and building more muscle, which increases
metabolism 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 basic
principles. One to three progressive sets of 8-12 reps for each muscle group
twice a week. If you’re a beginner, however, it’s highly recommended that
you 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 will
help prevent undue soreness and make your workouts much more enjoyable.
Smart Tip: Never work the same muscle group on successive days. Always
allow a minimum of 48 hours rest, but no more than 96 hours, between
sessions that work the same muscle group. For example, if you work your
legs on Monday, you wouldn’t want to work legs again until Wednesday
or Thursday in the same week.
Strength training involves working your muscles beyond their normal limits
by lifting progressively heavier weights. This overloading of the muscles causes
micro-tears in the muscle tissue. Resting 48-96 hours between sessions allows
your body the time it needs to effectively repair the micro-tears and make the
muscle stronger. Remember, it’s just as vital not to over train a muscle as it is
to train it in the first place.
Supersets
One way to get more out of each set is to combine two or more different
exercises for the same muscle into one continuous set, or Superset. For
example, 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 the
same three exercises with increased resistance. Working the muscle from
three different angles at three different stress levels without letting it rest
is a good way to get more results fast.
Smart Tip: This is an advanced workout feature. Beginners should
start more slowly, doing one regular set for each muscle group during
the first few weeks and build up gradually to three regular sets and
later to three supersets.
Powersets
Powersets are giant Supersets that encompass all the muscles worked on in
one day’s session one after the other without resting, in a circuit training
fashion. After resting a couple of minutes, increase resistance and perform
the second and third round of Powersets. Supersets and Powersets can pump
up your intensity level while shaving precious time off your workouts.
Split Training
Working out your entire body in one session can take a significant amount
of time and energy, especially if you’re doing lots of sets at a high intensity 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 workout
over two or more sessions, choosing to work only a few muscle groups
each day. For example, you could train your upper body on Monday and
work your lower body on Tuesday, a two-day split routine that works your
entire body every two days. Or you could do the push/pull split where
you “push” (train chest, shoulders, and triceps) on Monday and “pull”
(train legs, back, and biceps) on Tuesday. Again, it’s a two-day split, and
even though it’s not strictly all push/pull (some of the leg muscles are
really “push” muscles) it serves to shorten each day’s workout, making it
easier 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 exercises
for each muscle group, you’ll most likely choose to split train.
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9
There’s one more muscle we haven’t discussed yet, and it’s perhaps the
most important one of all—your heart. Cardiovascular training, or aerobics, requires a different approach, however, than other body parts. At the
“heart” of cardiovascular training is one basic premise: if you elevate your
heart rate to 65-80 percent of your maximum and keep it there for a
period of at least 12 minutes it will stimulate the production of fat-burning enzymes. It will also strengthen your heart and increase the capacity
of your lungs to re-oxygenate your blood more efficiently. The idea here
is 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 maximum for a minimum of 12 minutes and, optimally, for 20 to 30 minutes.
Smart Tip: Training for longer periods will certainly hasten your
improvement, but not on a 1-to-1, linear basis. Research has shown
that the first 12 minutes of aerobic exercise produce a more lasting
training effect than the second 12 minutes. So unless you’re already
in pretty good condition, it’s probably better to do your 12 minutes
more frequently (say 4-6 times per week) than it is to train for
longer periods of 30 minutes or more but less frequently .
Many people believe that the primary purpose of aerobic exercise is to
burn off excess calories while they’re doing the exercise. However, that is
not exactly true. Think about it, most aerobic activity can only burn off
several hundred calories even if you exercised for an entire hour. Eat a
hamburger with fries and you're already playing catch up. And you’ve just
had lunch! The real purpose of aerobics is to stimulate the growth of the
body’s natural fat-burning enzymes long term so you burn more and
more calories all the time, not just when you’re exercising. Increase the
size of the fireplace and you can burn more logs in it. The same principle
applies 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
10
your training range and remains there for 12 minutes minimum, any of
these activities will do a pretty good job. However, SmartGYM's cardio
program has an edge. Not only can you walk, jog, or run against
SmartGYM’s formidable Power Band resistance system, but you can also
perform upper body strength training exercises at the same time. And
since you’re able to engage more muscle groups simultaneously, you get
results faster.
Heart Rate and the Training Range
To 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 Maximum
Heart 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 is
220 - 45 x 0.80 = 140. If you elevate your heart rate to between 114 and
140 beats per minute continuously for at least 12 minutes, you’ll get the
desired training effect on your heart.
Smart Tip: It takes a few minutes of exercise to elevate your heart
rate into your training range. This time does not count toward your
12 minutes.
Taking Your Pulse
Check your pulse by resting your index and middle fingers lightly against the
carotid artery on either side of your neck underneath the curve of the jawbone. Count the beats for 6 seconds and multiply by 10 to calculate your
heart 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, then
you’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 a
few weeks time you’ll begin to notice that you feel more energetic, you won’t
tire as easily, and your body will start to burn calories more efficiently and
begin 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 Reducing
There is no such thing as spot reducing. Any fat you lose comes off in the
same proportion it’s stored in your body. For example, if you carry most
of your fat weight in your hips and thighs (like most women), then the fat
inhabiting those area will be the last to go. If you carry your fat weight
around your waist as “love handles” (like most men), then your significant
other will most likely have something to hang on to right up until the
very end of the reduction process. You can target train your abs with
situps and crunches ‘til the cows come home and you can get rock hard
abs, but until you lose the layer of subcutaneous fat covering them they
won’t be visible.
That’s why strength training is so essential. Yes, you can lose weight
through aerobic exercise and dieting, but without strength training you’ll
also lose lean body mass which lowers your metabolism so your body
burns 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 most
effective exercise program is one that incorporates strength training and
cardiovascular training coupled with sensible low-fat eating habits, and
that’s the SmartGYM Total Fitness Xtrainer all the way.
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The most effective exercise regimen includes both strength training and
cardiovascular (aerobic) training in a consistent, regular program.
A.. 2-4 days of strength training and 2-5 days of aerobic activity; or
B. 3-4 days of circuit training.
Every safe and effective exercise program should consist of three elements. In order, they are: Warm Up, Work Out, and Cool Down.
Warm Up
Always warm up before exercising. People who do not warm up before
exercising are the ones who usually end up sustaining injuries. Protect
your neck, back, spine, and joints. Get the blood and juices flowing and
wake up your muscles gradually through a series of stretches and preliminary sets using reduced resistance. This is one time when “going through
the motions” can be extremely beneficial.
Strength Work Out
Perform at least one set of 8-12 reps to near fatigue for each muscle
group in the body (chest, back, shoulders, biceps, triceps, abs, thighs,
hamstrings, and calves) a minimum of two times per week. Your goal
should be to work up to doing three sets (increasing the resistance for
each successive set) with 30-60 seconds of rest between each set.
Start out slowly, but remember that SmartGYM allows you to perform a
wide variety of exercises for each muscle group. By doing additional sets
or combinations of sets you can realize even greater strength and body
shaping gains. Following are some basic guidelines useful for all strength
training 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 Out
An exercise is classified as aerobic if the oxygen supply is sufficient to
meet the oxygen demand of the working muscles during the exercise.
When this occurs, it’s possible to continue the exercise for prolonged
periods of time (12 minutes or more). Another aspect of aerobic exercise
is that it engages the large muscle groups, principally those of the legs,
continuously over the length of the exercise. Brisk walking, running, jogging, cycling, rowing, jumping rope, etc. are examples of aerobic exercise.
You can achieve an aerobic training effect by performing aerobic exercise
for a minimum of 12 minutes during which your heart rate has been elevated to within your training range. The training range is between 65%
and 80% of your Age-Predicted Maximum Heart Rate (approximately
220 minus your age). Remember: It takes a few minutes of exercise to
elevate your heart rate into the training range and this time does not
count toward the minimum 12 minutes.
Circuit Training Work Out
Circuit training consists of a series of strength training exercises, commonly interspersed with short episodes of aerobic exercise, all done one
after the other with as little time between each exercise as possible.
14
The object is to perform strength training exercises on the major muscle
groups while maintaining an effective aerobic training level. Circuit training takes significantly less time to achieve results comparable to separate
programs of strength training and aerobics.
Since lack of time is the number one reason people give for failing to
start or maintain a regular exercise program, circuit training is a method
that makes sense. And SmartGYM, with its revolutionary new design that
allows simultaneous aerobic and strength training, is the ideal circuit
training machine.
Cool Down
Never quit exercising suddenly. Instead, decrease your intensity gradually
and finish up with some stretching movements to allow your heart rate to
come back down to normal, nice and easy. This can help to reduce muscle
cramping and post exercise muscle pain.
15
This section provides three sample workout programs—Beginner,
Intermediate, and Advanced. Each program is designed to help you get
the most out of your new SmartGYM Total Fitness Xtrainer on your way
to a healthier, stronger, more shapely body. The object is to work each
muscle group in your body at least twice a week and get in some aerobics, too, without spending a lot of time doing it. Remember: Always take
a few minutes to stretch and warm up before each session and to cool
down after exercising. If you are unsure of how to perform any of the
exercises, refer to the instruction video or the “Exercises” section of this
booklet.
BEGINNER PROGRAM
This program consists of one set of one or more strength training exercises for each of the major muscle groups, all done in one session two times
a week. In between strength training days are aerobic sessions. The combination of strength training and aerobics will get you started on strengthening, toning, and building your muscles while also stimulating the pro duction of your body’s natural fat-burning enzymes to help you begin losing excess body fat.
It is important to choose a suitable resistance for each exercise. The goal
is to perform 8-12 reps to near muscle fatigue for each set. If near fatigue
does not occur, increase the resistance. For those exercises utilizing one
leg 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 strength
training component takes approximately 11 minutes and the aerobic sessions about 15 minutes each (including the time it takes to get into your
target training range).
It is recommended that beginners stay with this introductory program for
at least two weeks before moving to the Intermediate program.
DAY MUSCLE EXERCISE SETS/REPS
Mon Abs Lying Lower Ab Crunch 1/8-12
Front Crunch 1/8-12
Side Crunch 1/8-12
Chest Chest Press 1/8-12
Fly 1/8-12
Decline Chest Press 1/8-12
Back One-Arm Row 1/8-12
Lat Pull Down 1/8-12
Straight Arm Lat Pull 1/8-12
Shoulders Front Deltoid Raise 1/8-12
Side Deltoid Raise 1/8-12
Reverse Fly 1/8-12
Biceps Bicep Curl 1/8-12
Concentration Curl 1/8-12
Cable Curl 1/8-12
Triceps Tricep Extension 1/8-12
Close Grip Tricep Press 1/8-12
Tricep Press 1/8-12
Legs Leg Squat 1/8-12
Hack Squat 1/8-12
Lunge 1/8-12
Leg Curl 1/8-12
Calf Raise 1/8-12
Leg Kickback 1/8-12
Inner Thigh Kick 1/8-12
Outer Thigh Kick 1/8-12
Approximate Total Time Monday: 11 Minutes
Tue Abs Same as Monday
Cardio Cardio Level 1 or 2
(12 minutes minimum
at target heart rate)
Approximate Total Time Tuesday: 15 Minutes
Wed Repeat Tuesday’s Workout
Thur Repeat Monday’s Workout
Fri Repeat Tuesday’s Workout
Sat-Sun Rest
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DAY MUSCLE EXERCISE SETS/REPS
Mon Abs Lying Lower Ab Crunch 2/8-12
Front Crunch 2/8-12
Side Crunch 2/8-12
Chest Chest Press 2/8-12
Fly 2/8-12
Decline Chest Press 2/8-12
Back Front Lat Pull Down 2/8-12
One-Arm Row 2/8-12
Seated Row 2/8-12
Shoulders Front Deltoid Raise 2/8-12
Side Deltoid Raise 2/8-12
Reverse Fly 2/8-12
Upright Row 2/8-12
Biceps Bicep Curl 2/8-12
Concentration Curl 2/8-12
Cable Curl 2/8-12
In the Intermediate program we’re going to increase the number of sets
to two and add a few more exercises. As with the Beginner program, all
exercises are to be done in one session, two times a week, in conjunction
with slightly expanded aerobic training sessions.
Normally, you should rest 30-60 seconds between sets. If you feel up to
it, however, and to save time, try “circuit training” through the entire list
of exercises one after the other, in order, as one giant set or Powerset.
You must still change to the appropriate resistance for each exercise as
you 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 the
resistance for each exercise accordingly. If this is too much for you, however, by all means rest for 30-60 seconds between each exercise if necessary. Listen to your body. Never push yourself too hard. On the other
hand, if you’re up to it, go for it!
It is recommended that you stay with the Intermediate program for at
least two weeks before moving to the Advanced program.
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DAY MUSCLE EXERCISE SETS/REPS
Mon Triceps Tricep Extension 2/8-12
cont’d) Close Grip Tricep Press 2/8-12
Reverse Tricep Press 2/8-12
Tricep Press 2/8-12
Legs Leg Squat 2/8-12
Hack Squat 2/8-12
Lunge 2/8-12
Leg Curl 2/8-12
Calf Raise 2/8-12
Leg Kickback 2/8-12
Inner Thigh Kick 2/8-12
Outer Thigh Kick 2/8-12
Approximate Total Time Monday: 24 Minutes
Tue Abs Same as Monday
Cardio Cardio Level 2
(12 minutes minimum
at target heart rate)
Approximate Total Time Tuesday: 15 Minutes
Wed Repeat Tuesday’s Workout
Thur Repeat Monday’s Workout
Fri Repeat Tuesday’s Workout
Sat-Sun Rest
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In the Advanced program we increase the sets to three and add a few more
exercises. And since the time and intensity requirements have also
increased, we’ll incorporate a two-day split training routine, training abs,
chest, shoulders, and triceps on Monday followed by abs, legs, back, and
biceps on Tuesday. (Note that it’s okay to train abs on successive days.)
Wednesday consists of aerobic training and Thursday, Friday, and Saturday
are repeats of the first three days with a rest day on Sunday. This means that
four days a week will be devoted to strength training and (unless you also
do some aerobic training on a couple of the strength training days) only two
days to aerobics. And while it’s recommended that at least two days be allocated to aerobics, you can certainly do more if you feel up to it.
Always rest 30-60 seconds between sets and increase the resistance for
successive sets.
Treat these sample exercise programs as starting off points. Your
SmartGYM provides a wide variety of different exercises for every muscle in your body. It’s up to you to use that versatility, to mix and match
and experiment with different exercises. This will keep your exercise program fresh, effective, and enjoyable.
Smart Tip: You can increase the intensity of your workout with
Supersets and Powersets. For each muscle group, do one set of each of
the exercises one after the other without resting. That’s one Superset.
After that you have the option of resting for 30-60 seconds, then
repeating the superset with increased resistance or you can perform
Supersets for all the remaining muscles in the day’s program one
after the other before resting. That's one Powerset. After resting,
increase resistance and perform the second and third round of
Powersets. Supersets and Powersets can pump up your intensity level
while shaving precious time off your workouts.
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DAY MUSCLE EXERCISE SETS/REPS
Mon Abs Bicycle Trunk Twist 3/15-30
Lying Lower Ab Crunch 3/8-12
Front Crunch 3/8-12
Side Crunch 3/8-12
Chest Chest Press 3/8-12
Fly 3/8-12
Decline Chest Press 3/8-12
One-Arm Fly 3/8-12
Shoulders Front Deltoid Raise 3/8-12
Side Deltoid Raise 3/8-12
Reverse Fly 3/8-12
Shoulder Press 3/8-12
Triceps Tricep Extension 3/8-12
Close Grip Tricep Press 3/8-12
Reverse Tricep Press 3/8-12
Tricep Press 3/8-12
Approximate Total Time Monday: 20 Minutes
Tue Abs Same as Monday
Legs Leg Squat 3/8-12
Hack Squat 3/8-12
Butt Blaster 3/8-12
Leg Curl 3/8-12
Calf Raise 3/8-12
Leg Kickback 3/8-12
Inner Thigh Kick 3/8-12
Outer Thigh Kick 3/8-12
Back Front Lat Pull Down 3/8-12
Lat Pull Down 3/8-12
One-Arm Row 3/8-12
Seated Row 3/8-12
Biceps Bicep Curl 3/8-12
Concentration Curl 3/8-12
Cable Curl 3/8-12
Approximate Total Time Tuesday: 24 Minute
21
DAY MUSCLE EXERCISE SETS/REPS
Wed Abs Same as Monday
Cardio Cardio Level 2 or 3
(12 minutes minimum
at target heart rate)
Approximate Total Time Wednesday: 18 Minutes
Thur Repeat Monday’s Workout
Fri Repeat Tuesday’s Workout
Sat Repeat Wednesday’s Workout
Sun Rest
22
STRETCHES
A. Calf, Achilles Stretch
B. Quadriceps Stretch
C. Oblique Stretch
D. Buns, Outer Thigh, Back
Stretch
E. Upper Back, Arm, Shoulder
Stretch
F. Chest, Shoulder, Upper Arm
Stretch
G. Rear Upper Arm Stretch
H. Hamstring, Lower Back
Stretch
ABS, WAIST & LOWER BACK
1. Hyperextension
2. Good Morning
3. Bicycle Trunk Twist
4. Lying Lower Ab Crunch
5. Standing Lower Ab Crunch
6. Front Crunch
7. Side Crunch
8. Lying Upper Ab Crunch
9. Side Bend
LEGS, HIPS & BUNS
10. Leg Squat
11. Hack Squat
12. Leg Press
13. Lunge
14. Leg Extension
15. Leg Curl
16. Calf Raise
17. Seated Calf Raise
18. Leg Kickback
19. Inner Thigh Kick
20. Outer Thigh Kick
21. Donkey Kick
22. Butt Blaster
CHEST
23. Chest Press
24. Decline Chest Press
25. Incline Chest Press
26. Fly
27. Decline Fly
28. Incline Fly
29. One-Arm Fly
30. One-Arm Decline Fly
31. One-Arm Incline Fly
32. Pullover
BACK
33. Front Lat Pull Down
34. Lat Pull Down
35. Straight-Arm Lat Pull
36. One-Arm Row
37. Seated Row
38. Bent Over Row
SHOULDERS
39. Front Deltoid Raise
40. Side Deltoid Raise
41. Rear Deltoid Raise
42. Shoulder Press
43. Shoulder Shrug
44. Reverse Fly
45. Upright Row
46. Rotator Cuff (Internal)
47. Rotator Cuff (External)
23
ARMS
48. Bicep Curl
49. Concentration Curl
50. Cable Curl
51. Forearm Curl
52. Wrist Curl
53. Tricep Extension
54. Close Grip Tricep Press
55. Reverse Tricep Press
56. Tricep Press
CARDIOVASCULAR
57. Cardio Level 1
58. Cardio Level 2
59 Cardio Level 3
SPORT SPECIFIC
60. Golf Power Stroke
61. Tennis Forehand
62. Tennis Backhand
63. Baseball Swing
64. Freestyle Swimming
65. Butterfly Stroke
66. Breast Stroke
67. Back Stroke
68. Rotation Punch
69. Skier
70. Basketball Rebounder
Calf, Achilles
Stretch
Stand in relaxed
position with hands
on hips. Step back,
leg straight, foot
flat, and press rear
heel into the floor.
Front leg should be
bent, knee no further forward than
directly over toes. Hold 20-30 seconds and release. Switch legs.
24
A
Oblique
Stretch
Stand up straight
with knees slightly
bent. With left
hand on hip, bend
torso to the left
while reaching up
and over head with
right arm. Hold for 20-30 seconds
before releasing and repeating for
other side.
Back, Arm,
Shoulder
Stretch
Stand up straight
with knees slightly
bent. Interlace fingers above head,
palms facing up.
Push arms slightly
back and up. Hold 20-30 seconds
and release. Do not hold breath.
Quadriceps
Stretch
Reach behind
your body with
one hand, grasp
top of foot and
pull heel toward
buns while maintaining an upright
posture. Keep knee of standing leg
slightly bent. Hold 20-30 seconds
and release. Switch legs.
Buns, Thigh,
Back Stretch
Lie flat on back.
Bring one knee to
chest and use
opposite arm to
gently pull leg
across body, keep ing main portion of
back flat on floor. Relax opposite
shoulder and rest arm on floor. Hold
20-30 seconds and release. Switch
legs.
Chest,
Shoulder,
Arm Stretch
Stand up straight
with knees slightly
bent. Interlace fin gers behind back
and slowly turn
elbows inward
while straightening arms. Hold 20-
30 seconds and release.
B
C D
FE
25
Rear Upper
Arm Stretch
With arms over
head, reach past
elbow joint to grasp
back of arm and
pull hand toward
midline of body.
Maintain an erect
posture with knees slightly bent. Hold
20-30 seconds and release. Switch
arms.
Hamstring,
Lower Back
Stretch
Lie flat on back
with legs straight
out. Grasp one leg
behind the knee,
pull thigh against
upper body, and
extend leg toward ceiling. Hold for 20-
30 seconds and release. Switch legs.
G H
HYPEREXTENSION
Lower Back
1
Pulleys: Top
Attachments: Handles
Sit facing door. Grasp handles off top pulley. Lean back slowly and lightly touch
floor with shoulder blades as you exhale.
Crunch abs to return to starting position
as you inhale. A great warm up for your
shoulders, arms, waist, and back!
Abs, Waist & Lower Back
GOOD MORNING
Lower Back
2
Pulleys: Bottom
Attachments: Handles
Stand facing door. Grasp handles by
your sides off bottom pulley, palms
down. Inhale as you bend down from
waist until torso is parallel to floor.
Exhale as you return to starting position. Keep back straight, crunch abs
throughout the exercise.
BICYCLE TRUNK TWIST
Lower Abs, Obliques
3
Pulleys: Bottom
Attachments: Ankle Straps
Lie on floor, ankles attached to bottom
pulley, legs extended toward door, Place
hands behind your head and curl torso
up, touching right elbow to left knee, then
left elbow to right knee, etc. Continue to
crunch abs as elbow and knees touch.
DO NOT PULL ON NECK.
26
LYING LOWER AB CRUNCH
Lower Abs
4
Pulleys: Bottom
Attachments: Ankle Straps
Lie on back, ankles attached to bottom
pulley, legs extended toward door, hands
behind head. Bring one knee and torso
upwards as you crunch abs, exhaling as
you go. Return to start position as you
inhale. Repeat set for opposite knee.
Abs, Waist & Lower Back (cont’d)
STANDING LOWER AB CRUNCH
Lower Abs
5
Pulleys: Bottom
Attachments: Ankle Straps
Stand with back to door, ankles
attached to bottom pulley. Bring one
knee up towards chest while exhaling
and crunching stomach. Then bring up
the other knee. Continue to alternate
legs.
FRONT CRUNCH
Upper Abs
6
Pulleys: Top
Attachments: Handles
Kneel or stand facing door. Grasp handles
off top pulley, palms up, elbows bent. Curl
torso down as you exhale, crunching abs.
Return to starting position as you inhale.
Concentrate on isolating the front abs. Do
not use your legs to move torso up and
down and do not pull with your arms. Can
also be done facing away from door.
27
SIDE CRUNCH
Obliques (“Love Handles”)
7
Pulleys: Top
Attachments: Handles
From the front crunch position, turn sideways 45° to your left (a line drawn
between 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, bringing
elbow downward to your hip. Do not pull
with your arms. Change sides and repeat.
Abs, Waist & Lower Back (cont’d)
LYING UPPER AB CRUNCH
Upper Abs
8
Pulleys: Bottom
Attachments: Handles
Lie on back, head toward door, knees
bent. Grasp handles behind head off
bottom pulley and curl torso upward,
crunching abs and exhaling. Inhale as
you return to starting position. DO NOT
PULL ON NECK.
SIDE BEND
Obliques
9
Pulleys: Bottom
Attachments: Handles
Stand sideways to door, knees slightly
bent. Grasp handle with inside hand,
arms by your sides, elbow slightly bent.
Bend sideways from the hip away from
door as you exhale. Inhale on the return.
Complete set, repeat for other side.
28
LEG SQUAT
Thighs
10
Pulleys: Bottom
Attachments: Handles
Stand with back to door. Grasp handles
off bottom pulley, handles resting on
shoulders. With feet shoulder width
apart, squat down until thighs are near
parallel to floor and return to starting position. Keep back and neck straight. If you
have back problems it's not necessary to
squat all the way down. It helps to look up as you squat.
Legs, Hips & Buns
HACK SQUAT
Front of Thighs, Buns
11
Pulleys: Bottom
Attachments: Handles
Stand facing door. Grasp handles underneath chin, palms up. With feet shoulder
width apart, squat down until thighs are
parallel to floor and return to starting
position. Inhale as you squat and exhale
as you stand up again. Keep your back
and neck straight. It helps to look up.
LEG PRESS
Front of Thigh
12
Pulleys: Bottom
Attachments: Ankle Straps
Sit with back against door on right side
of bottom pulley, ankle strap fastened
around instep of left foot. Bring left
knee into chest area and extend left
leg straight out in front of you, heel first
(do not point toes). Exhale on the
extension and inhale on the return.
Repeat set for opposite leg.
29
30
LUNGE
Buns, Front of Thigh
13
Pulleys: Bottom
Attachments: Handles
Stand facing door. Grasp handles off
bottom pulley, palms up, hands at your
sides. Step back with one leg and lower
body until rear knee is close or touching
floor. Toes of forward foot should be
directly under forward knee. Push up to
start position, then repeat at least 12
times for the same leg. Switch legs and repeat set.
Legs, Hips & Buns (cont’d)
Leg Extension
Front of Thigh
14
Pulleys: Bottom
Attachments: Ankle Straps
Sit on a chair, your back to door, ankle
attached to bottom pulley. With leg bent
90° extend and straighten leg while
exhaling. Hold briefly and return to start
position while inhaling. Repeat the set
for other leg.
LEG CURL
Hamstrings, Buns
15
Pulleys: Bottom
Attachments: Ankle Straps
Stand facing door, ankles attached to
bottom pulley. Curl heel up to touch buttocks, then lower to start position.
Exhale as you raise and inhale as you
lower. Do not arch your back. Repeat
for each leg. Can also be done lying on
stomach, heels toward door.
CALF RAISE
Calves
16
Pulleys: Bottom
Attachments: Handles
Stand facing door. Grasp handles underneath chin off bottom pulley, palms fac ing into body, (or hold handles by your
side). Exhale as you smoothly raise
calves up as high as possible before
returning to start position while inhaling.
Placing the balls of the feet on a book or
board helps to get a fuller range of motion.
Legs, Hips & Buns (cont’d)
SEATED CALF RAISE
Outer Calves (Gastrocnemius)
17
Pulleys: Bottom
Attachments: Handles
Sit on chair facing door. Place balls of
feet flat on floor. Grasp handles, palms
up, and lean over, bracing elbows on
knees. Exhale as you smoothly raise
calves up as high as possible before
returning to start position. Placing the
balls of the feet on a book or board
helps to get a fuller range of motion.
LEG KICKBACK
Buns, Rear Thigh, Lower Back
18
Pulleys: Bottom
Attachments: Ankle Straps
Stand facing door, ankle attached to
bottom pulley. Place palms flat on
either side of door for balance and
swing leg smoothly back and up.
Squeeze buns at the top. Complete set
and reverse legs. To avoid pressure on
the lower back, do not lift leg higher
than a 45° angle with the floor.
31
32
INNER THIGH KICK
Inner Thigh, Hip
19
Pulleys: Bottom
Attachments: Ankle Straps
Stand sideways to door, inside ankle
attached to bottom pulley. Place inside
palm against door for balance and
swing inside leg smoothly inward to
cross over support leg. Squeeze thigh
for a moment before returning to start
position. Complete set and reverse
legs. Exhale against the resistance and inhale on the return.
Legs, Hips & Buns (cont’d)
OUTER THIGH KICK
Outer Thigh, Hip
20
Pulleys: Bottom
Attachments: Ankle Straps
Stand sideways to door, outside ankle
attached to bottom pulley. Place inside
palm against door for balance and
swing outside leg smoothly out and up
no more than 45° from floor. Squeeze
buns for a moment before returning to
start position. Exhale on upswing and
inhale on return. Complete set and reverse legs.
DONKEY KICK
Buns
21
Pulleys: Bottom
Attachments: Ankle Straps
Stand facing door, left ankle (or instep)
attached to bottom pulley. Place palms
on either side of door for balance. Bring
left knee up and forward before pushing
back with entire leg to full extension
while keeping upper body still.
Complete set, then repeat with other
leg.
33
BUTT BLASTER
Buns, Front of Thigh
22
Pulleys: Bottom
Attachments: Handles
Stand facing door. Extend right arm by
your side and grip the handle, palm up.
Place the palm of other hand against
door for balance. Squat using right leg
only. Bend left leg back underneath
body and use it to stop your descent
before pushing up with right leg to start
position. Complete set then reverse legs. It’s not necessary to squat all
the way until your thigh is parallel with the floor. Keep your back and neck
straight. It helps to look up as you squat. Exhale on the upstroke and
inhale on the downstroke. This is a very difficult exercise, but the results
are unbelievable. One of the best butt tighteners ever!
Legs, Hips & Buns (cont’d)
34
CHEST PRESS
Chest
23
Pulleys: Top
Attachments: Handles
Stand with back to door. Grasp handles
in front of chest off top pulley, palms
down. Step out, one leg extended for
balance, forearms at 90° angle with
upper arms. Extend arms straight out
from chest to full extension (imagine
you’re pushing against a straight bar).
Stand straight with shoulders back throughout the exercise.
Chest
DECLINE CHEST PRESS
Lower Chest
24
Pulleys: Top
Attachments:Handles
Same as Standing Chest Press except
for the angle. Push down 45° from top
pulley instead of straight out. As
always, exhale against the resistance
(as you push outward) and inhale on
the return.
INCLINE CHEST PRESS
Upper Chest
25
Pulleys: Bottom
Attachments: Handles
Same as Decline Chest Press except
it’s reversed. Push up 45° from bottom pulley instead of straight out. Can
also be done kneeling.
35
FLY
Chest
26
Pulleys: Top
Attachments: Handles
Stand with back to door. Grasp handles
in front of chest off top pulley, palms
forward. Step out, one leg extended for
balance. Extend arms out to sides
180°, elbows slightly bent (do not lock
elbows). Bring arms together in front of
chest as you exhale. Squeeze as
hands touch. Inhale as you return to start position.
Chest (cont’d)
DECLINE FLY
Lower Chest
27
Pulleys: Top
Attachments: Handles
Same as Fly except for the angle. Push
down 45° from top pulley instead of
straight out. Can also be done kneeling.
INCLINE FLY
Upper Chest
28
Pulleys: Bottom
Attachments: Handles
Same as Decline Fly except it’s
reversed. Push up 45° from bottom pulley instead of straight out.
36
ONE-ARM FLY
Chest
29
Pulleys: Top
Attachments: Handles
Stand sideways 90° to door. Extend
slightly bent arm (do not lock elbow),
grasp handle off top pulley, and pull
across body in front of chest as you
exhale. Inhale as you return to starting
position.
Chest (cont’d)
ONE-ARM DECLINE FLY
Lower Chest
30
Pulleys: Top
Attachments:Handles
Same as One-Arm Fly except for the
direction. Pull downward instead of
straight across.
ONE-ARM INCLINE FLY
Upper Chest
31
Pulleys: Bottom
Attachments: Handles
Same as One-Arm Decline Fly except
it’s reversed. Push up 45° from bot tom pulley instead of straight out. Can
also be done kneeling.
37
PULLOVER
Chest, Rib Cage
32
Pulleys: Top
Attachments: Handles
Sit with back flat against door off to one
side and grasp handles off top pulley
above head, elbows slightly bent,
palms facing forward. Exhale as you
pull handles over head down past chest
towards abs. Inhale on the return. Can
also be done sitting in chair.
Chest (cont’d)
38
FRONT LAT PULL DOWN
Lats
33
Pulleys: Top
Attachments: Handles
Sit or kneel facing door. Grasp handles
off top pulley about shoulder width
apart, palms forward. Exhale while
pulling handles down to stop in front of
chest (imagine you are pulling on a
straight bar). Forearms should be at
approximate right angles to upper
arms. Inhale as you return to starting position.
Back
LAT PULL DOWN
Lats
34
Pulleys: Top
Attachments:Handles
Same as for Front Lat Pull Down, but
facing away from door. Sit back on
heels and pull handles down behind
neck to shoulders.
STRAIGHT-ARM LAT PULL
Lats
35
Pulleys: Top
Attachments: Handles
Stand facing door, knees bent, back
straight. Grasp handles off top pulley,
shoulder width apart, palms down,
arms straight out in front of you. Exhale
while pulling handles down until arms
are vertical next to hips. Imagine you
are pulling on a straight bar. Inhale as
you return to starting position.
39
ONE-ARM ROW
Upper & Lower Lats
36
Pulleys: Top
Attachments: Handles
Stand facing door and grasp handle off
top pulley, palm facing in. Pull straight
back to chest with elbow tucked into
side, next to chest, while exhaling.
Inhale as you return to starting position.
Repeat set with other arm. Can also be
done off bottom pulley while standing or
kneeling with one knee on a chair or bench.
Back (cont’d)
SEATED ROW
Mid Upper Back, Lats
37
Pulleys: Bottom
Attachments: Handles
Sit facing door, legs extended in front.
Fully extend arms to grasp both handles off bottom pulley so they touch,
palms facing in. Pull straight back into
abs, pushing shoulders back and arching chest at the same time. Do not bend
from the waist and use lower back. Can
also be done with one arm at a time.
BENT-OVER ROW
Upper Back, Lats
38
Pulleys: Bottom
Attachments: Handles
Stand facing door, feet about shoulder
width apart, knees slightly bent.
Keeping head up and back straight,
bend over until torso is near parallel to
floor and grasp handles off bottom pulley, palms facing in. Exhale as you pull
handles straight up and back until
elbows are at right angles. Inhale on the return.
40
FRONT DELTOID RAISE
Front Shoulders
39
Pulleys: Bottom
Attachments: Handles
Stand facing away from door. Grasp
handles off bottom pulley directly in
front of you, palms down. Alternately
raise each arm up to shoulder height
parallel to the floor as you exhale, then
return to starting position. Keep arms
slightly bent (do not lock elbows). To
reduce the resistance, try kneeling or sitting on a chair.
Shoulders
SIDE DELTOID RAISE
Outer Side Shoulders
40
Pulleys: Bottom
Attachments:Handles
Same as Front Deltoid Raise except
raise your arms directly out to your
sides, then up to shoulder height. Do
not lock elbows. Repeat for other side.
To reduce the resistance, try sitting on
a chair or kneeling on floor.
REAR DELTOID RAISE
Rear Shoulders
41
Pulleys: Bottom
Attachments: Handles
Same as Side Deltoid Raise except that
first you bend at waist so torso is near
parallel to floor, then raise your arms
directly out to your sides and up to
shoulder height. Keep back straight and
do not lock elbows. Can also be done
facing door.
41
SHOULDER PRESS
Shoulders
42
Pulleys: Bottom
Attachments: Handles
Stand with back to door. Grasp handles off
bottom pulley and pull them up to rest on
top of shoulders, palms facing out. With
forearms at right angles to upper arms,
extend both arms straight up as you
exhale (imagine pushing against a straight
bar). Inhale as you return to the starting
position. Can also be done sitting in a chair or kneeling for reduced resistance.
Shoulders (cont’d)
SHOULDER SHRUG
Upper Back, Shoulders
43
Pulleys: Bottom
Attachments: Handles
Stand facing away from door. Grasp
handles by your sides, palms down.
Roll shoulders up and back in a circular
motion.
REVERSE FLY
Rear Shoulders
44
Pulleys: Top
Attachments: Handles
Like the name implies, this is exactly
the reverse of a Chest Fly. Stand, sit, or
kneel facing door. Grasp handles off top
pulley in front of chest, palms facing in
and touching, elbows slightly bent.
Exhale as you extend arms back and
outward 180° to your sides. Keep your
elbows slightly bent throughout. Inhale as you return to starting position.
42
UPRIGHT ROW
Shoulders
45
Pulleys: Bottom
Attachments: Handles
Stand facing door. Grasp handles togeth er, palms facing body, and lift upwards,
stopping underneath chin, elbows parallel to floor. Exhale as you lift and inhale
as you return to the start position.
Shoulders (cont’d)
ROTATOR CUFF (Internal)
Internal Shoulder Rotator
46
Pulleys: N/A
Attachments:Handles
Stand or sit sideways 90° to door. Drop
inside arm to hang by your side, then
bring your forearm up parallel to floor
with the elbow tucked against your
side. Clip a handle around one of the
Power Bands at the same height your
inside hand is positioned. Exhale as
you pull forearm across body until flat against abdomen.
ROTATOR CUFF (External)
External Shoulder Rotator
47
Pulleys: N/A
Attachments: Handles
Same as Internal Rotator Cuff except
reversed. Grasp handle with outside
hand, forearm resting flat against
abdomen. Exhale as you pull forearm
out away from body 90°. Inhale on the
return.
43
BICEP CURL
Biceps
48
Pulleys: Bottom
Attachments: Handles
Stand facing door. Brace elbow against
hip (stand straight, don’t slouch). Extend
arm straight down and grasp handle off
bottom pulley, palm up. Curl arm upward
to touch forearm to bicep as you exhale.
Squeeze and hold for a moment at the
top, then return to start as you inhale.
Repeat for other arm.
Arms
CONCENTRATION CURL
Biceps
49
Pulleys: Bottom
Attachments: Handles
Same as Biceps Curl except the purpose is to isolate the biceps muscle
even more by immobilizing your elbow.
You can do this easily by bending over
and bracing your elbow on your knee
while kneeling or sitting in a chair.
Repeat for other arm.
CABLE CURL
Biceps
50
Pulleys: Top
Attachments: Handles
Stand sideways 90° to door. Extend
arm straight out, grasp handle from top
pulley, palm up, and curl to shoulder.
Point elbow at pulley. Do not move
upper arm. Can also be done sitting on
a chair and from bottom pulley.
44
FOREARM CURL
Biceps, Forearms
51
Pulleys: Bottom
Attachments: Handles
Same as Biceps Curl except it is
reversed with palms facing down. Curl
your forearms up to touch your biceps
and return.
Arms (cont’d)
WRIST CURL
Forearms
52
Pulleys: Bottom
Attachments:Handles
Facing door, bend over and rest backs
of wrists on knees, hands extending
forward, palms up. Grasping handles
from bottom pulley, curl wrists upward
and return.
TRICEP EXTENSION
Triceps
53
Pulleys: Top
Attachments: Handles
Stand with back to door. Grasp handles off
top pulley. Link thumb of one hand around
the strap in the other hand to keep them
comfortably together. Step out from door,
extending one leg in front for balance and
bend from waist. With elbows tucked in,
point elbows straight ahead and extend
forearms forward until straight. The upper arms and shoulders do not move.
45
CLOSE-GRIP TRICEP PRESS
Triceps
54
Pulleys: Top
Attachments: Handles
Stand with back to door. Grasp handles
off top pulley, palms down, in front of
upper chest. Step out from door,
extending one leg for balance, and
extend arms straight out. Elbows
should be tucked in against sides of
chest. Arms should be just far enough
apart for the Power Bands to clear either side of your neck.
Arms (cont’d)
REVERSE TRICEP PRESS
Triceps
55
Pulleys: Top
Attachments: Handles
Stand facing door. Grasp handle off top
pulley, palm up. With elbow tucked in at
your side and forearm at right angles to
upper arm and parallel to floor, extend
forearm downward until straight,
squeezing for a moment at the bottom
before returning to start position. The
upper arm remains vertical and does not move (do not use your shoulder).
TRICEP PRESS
Triceps
56
Pulleys: Top
Attachments: Handles
Same as Reverse Tricep Press except
the hands are palm down.
46
CARDIO LEVEL 1
Heart, Lungs
57
Pulleys: Bottom
Attachments: Cardio Belt
Stand with back to door, cardio belt
attached to one red Power Band off
bottom pulley. Walk, jog, or run against
the resistance. Breath in and out in
rhythm. Dancing to music is great fun!
Cardiovascular
CARDIO LEVEL 2
Heart, Lungs, Upper/Lower Body
58
Pulleys: Top & Bottom
Attachments:Cardio Belt, Handles
Same as Cardio Level 1 with the addition of an upper body workout by pushing against the handles off top pulley
simultaneously while running. Clip the
cardio belt to one red Power Band off
bottom pulley and clip each handle to
one blue Power Band off top pulleys.
Again, dancing to music is effective and fun!
CARDIO LEVEL 3
Heart, Lungs, Upper/Lower Body
59
Pulleys: Top & Bottom
Attachments: Handles, Ankle Straps
Stand with back to door, both ankles
attached to bottom pulleys. Alternate
Standing Lower Ab Crunches in rhythm
while performing simultaneous Chest
Fly movements. Each ankle should be
attached to one red Power Band off
bottom pulleys and each handle
attached to one blue Power Band off top pulleys.
47
GOLF POWER STROKE
Back, Rear Shoulders, Rib Cage, Obliques
60
Pulleys: Top
Attachments: Handles
Stand erect sideways to door, knees
slightly bent. Grasp one handle off top
pulley with both hands at chest level.
With elbows slightly bent, pull both
arms across body, simulating a golf
swing. Exhale as you swing and inhale
on the return.
Sport Specific
TENNIS FOREHAND
Chest, Front Shoulders, Obliques
61
Pulleys: Top or Bottom
Attachments: Handles
Stand sideways to door, knees slightly
bent. Grasp one handle off top or bot tom pulley with inside hand, palm fac ing inward. Simulate forehand tennis
stroke by pulling arm across body as
you exhale. Inhale on the return.
TENNIS BACKHAND
Chest, Front Shoulders, Obliques
62
Pulleys: Top or Bottom
Attachments: Handles
Stand sideways to door, knees slightly
bent. Grasp one handle off top or bottom pulley with outside hand, palm facing inward. Simulate backhand tennis
stroke by pulling arm across body as
you exhale. Inhale on the return.
48
BASEBALL SWING
Back, Rear Shoulders, Rib Cage, Obliques
63
Pulleys: Top
Attachments: Handles
Stand erect sideways to door, knees
slightly bent. Grasp one handle off top
pulley with both hands at shoulder
level. With elbows slightly bent, pull
both arms across body, simulating a
baseball swing. Exhale as you swing
and inhale on the return..
Sport Specific (cont’d)
FREESTYLE SWIMMING
Chest, Front Shoulders, Obliques
64
Pulleys: Top
Attachments:Handles
Stand with back to door, knees slightly
bent. Grasp handles off top pulley,
palms down. With arms apart, bend
over slightly and simulate the free-style
swimming arm motion. Breathe in
rhythm as if you are swimming.
BUTTERFLY STROKE
Back, Chest, Shoulders, Rib Cage
65
Pulleys: Top
Attachments: Handles
Stand facing door, knees slightly bent.
Grasp handles off top pulley, palms down.
With arms apart, bend over slightly, and
pull arms back in a circular motion to simulate the butterfly stroke arm motion.
Breathe in rhythm as if you are swimming.
49
BREAST STROKE
Back, Rear Shoulders
66
Pulleys: Top
Attachments: Handles
Stand facing door, knees slightly bent.
Grasp handles, palms down. With
hands together, bend over slightly, and
pull arms down and back to simulate
the breast stroke arm motion. Breathe
in rhythm as if you are swimming.
Sport Specific (cont’d)
BACK STROKE
Chest, Shoulders
67
Pulleys: Top
Attachments: Handles
Stand erect facing door, knees slightly
bent. Grasp handles off top pulley,
palms down, and alternate pulling back
and over to simulate the back stroke
arm motion. Breathe in rhythm as if you
are swimming.
ROTATION PUNCH
Chest, Front Shoulders, Triceps
68
Pulleys: Top
Attachments: Handles
Stand with back to door, feet about shoulder width apart, knees slightly bent.
Grasp handles off top pulley, elbows
tucked in at your sides, palms up. Exhale
as you extend one arm forward in a
punching motion, rotating the forearm so
palm is facing down at full extension. Do
not lock elbow. Inhale on the return. Alternate arms.
50
SKIER
Front and Rear Thighs, Buns, Calves
69
Pulleys: Bottom
Attachments: Handles
Stand with back to door, feet together,
knees slightly bent. Grasp handles off
bottom pulley, handles at your sides,
palms facing in. Pivot on your heels as
you turn your entire body to the right
side, bending your knees as you turn.
Push up with your legs as you pivot
and turn your body to the other side, again bending your knees to “sit
down” into the simulated ski turn on the slope.
Pulleys: Bottom
Attachments: Cardio Belt
Stand with back to door, cardio belt
hooked to bottom pulley, feet about a
half shoulder width apart. Bend knees
and jump up and down as high as possible in rhythm as if you are going after
multiple rebounds on the court.
Sport Specific (cont’d)
BASKETBALL REBOUNDER
Thighs, Hamstrings, Calves
70
51
Power Bands
Replacement Power Bands are available in sets of two
Heavy (red) Power Bands or two Light (blue) Power Bands.
Each Power Band comes completely assembled with pulleys
and 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 a
single 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
52
HOW TO WALL MOUNT
Your SmartGYM can be mounted to a wall anywhere in your
home 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. A
wooden 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 same
height 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 brackets
should now be attached securely to the wall,
one over the other, in the center of the sup-
port stud, with the Power Bands stretched
tautly between them, just as they would be if
mounted on a door. Make sure the brackets
are tight and secure before using
SmartGYM!
Position
top pulley
bracket flat on
wall in the center
of the stud (at the
same height it
would be at the
top of a door about 6’ 6”).
Separate pulleys to expose
the wall mounting holes in the center of the bracket. Attach
the bracket to the wall using two wood screws
(2” long, 1/4” diameter - not supplied). Make
sure the cinching straps are flat and straight
underneath the bracket before attaching.
53
SmartCRUNCH (optional equipment not included) is the fast,
easy way to ultimate abs using your SmartGYM Total Fitness
Xtrainer. SmartCRUNCH supports your neck and back and
keeps you locked on target while assisting you in the ab
crunch position. It really works!
Place padded back support belt
around your back at shoulder blade
height and underneath your arms.
Clip the snaphook onto one or more Power Bands and you’re
ready 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 experiment
to find the perfect “resistance assistance” for your body. Have fun!
Cross the right shoulder strap over
behind neck and over left shoulder,
then thread it through the lock buckle and pull to tighten (just like a
backpack buckle). Repeat for the left shoulder strap, crossing it behind
neck and over your right shoulder, then through the right lock buckle.
FRONT CRUNCH
ASSISTED AB CRUNCH
If facing door,
rest arms on
SmartCRUNCH
straps and curl
torso down as
you exhale and
crunch. Or simply
duck your head
under straps and
turn to face away from door. The
straps will wind around your shoulders automatically to release the
pressure on your arms, shoulders,
and neck.
Lie back with
your arms
behind your
head, knees
bent, feet flat on
floor. Allow
SmartCRUNCH to gently pull your
back up off the floor into the proper
crunch position. Lift your torso
upwards, curling forward to crunch
abs. Hold briefly and return. Exhale
as you crunch. If you’ve had trouble
with sit-ups before, this one’s for you!
HOW TO USE
www.SmartGYM.com
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