Stamina Products LT-2000 User Manual

Wo r k o u t

M a n u a l

* Actual product may vary
from product pictured.

This Product is Manufactured Exclusively

by

Please read this manual thoroughly before using your BandFlex Gym.

Retain this manual for future reference.

Patent Nos. 6,585,626 B2 & 6,595,905 B2 with other patents pending

CAUTION: Before starting any exercise program, it is recommended that you consult your physician.

2003© Stamina Products, Inc. All Rights Reserved.

Hi! Our friendly customer service staff

is here to help you with questions you may have

concerning parts,

assembly and warranty.

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WARNING

Before starting any exercise or conditioning program you
should consult with your personal physician to see if you

require a complete physical exam. This is especially important

if you are over the age of 35, have never exercised before,

are pregnant or suffer from any illness. Please read and follow

the safety instructions included in this manual.

LOW THESE INSTRUCTIONS CAN RESULT IN SERIOUS BODILY

INJURY.

FAILURE TO FOL-

Table Of Contents

Important Safety Instructions 2
Things To Remember 3
Training Tips 4
Bench Press 5
Chest Fly 6
Shoulder Press 7
Abdominal Crunch 8
Lat Pulldown 9
Tricep Pushdown 10
Aerobic Rowing 11
Seated Row 12
Standing Bicep Curl 13
Leg Curl 14
Leg Press 15
Preacher Curl 16
Leg Extension 17
Alternate Exercises 18

Disclaimer of Liability

This guide is for informational purposes only. The information contained herein is
based on various published sources and represents training methods, health and nutri­tional practices.

The manufacturer disclaims any liability, loss, injury or damage incurred as a conse­quence either directly or indirectly, of the use and application of the product or contents
herein.

1

I m p o rtant Safety Instru c t i o n s

WARNING: To reduce risk of serious injury, read and follow the
Safety Instructions before using your BAND FLEX GYM.

NOTICE: Attempt all exercises slowly and carefully. Omit any move­ment that causes pain. Until you become stronger, perform all exer­cises with small, smooth and precise movements. Work to your own
level of ability.

Use the BAND FLEX GYM on a level surface.
Wear appropriate clothing when exercising; do not wear loose cloth-

ing that could become caught in the BAND FLEX GYM. Always
make sure your hair is tied back.

Keep small children and pets away from the BAND FLEX GYM at all
times including while in use, folding, unfolding or assembling the
BAND FLEX GYM.

The BAND FLEX GYM should not be used by persons weighing
more than 250 lbs.

Use the BAND FLEX GYM only as described in the manual.
The BAND FLEX GYM should be used by only one person at a time.
Be careful to maintain your balance while using, mounting, dis-

mounting, folding, unfolding or assembling the BAND FLEX GYM.
Loss of balance may result in a fall and serious bodily injury.

When folding or unfolding the BAND FLEX GYM, keep all children
away from the BAND FLEX GYM and make sure your hands are
clear of any folding or pinch points.

2

Please Read Prior to Starting Any Exercise Pro g r a m

All exercise carries some element of risk. To reduce risk please con­sult with your personal physician to see if you require a complete
physical exam. This is especially important if you’re a male over 40
years of age, a female over 50, have never exercised before, are
pregnant, have a chronic illness, a history of high blood pressure,
heart disease, diabetes, prior chest discomfort, under the care of a
physician and taking prescription medications, smoke or have prob­lems with your back, joints or muscles.

In no way is this workout guide intended to be used as a substitute
for medical counseling. If you are healthy, begin by gradually
increasing your activity level. Always use care when exercising and
stop at the first sign of pain. See a doctor prior to restarting your
exercise program. Even with medical clearance, the risk associated
with exercise can never be reduced to zero.

Things to Remember

Always consult with your physician before

you begin any exercise program!

Remember these simple rules before starting
the BAND FLEX GYM exercise program.

• Attempt the exercises marked Intermediate and Advanced with
caution.

• Begin by slowly working up to a 20-minute workout, every other
day.

• Avoid high-risk moves like quick starts and stops.

• Do not twist inappropriately nor bend incorrectly.

• Add at least 15 minutes of low-impact cardiovascular exercise to
your daily regimen like swimming, cycling, bouncing or skiing.

• Keep your hips square, with your shoulders, neck and spine in a
straight line.

• Begin with small movements and increase as you get stronger.

3

Training Ti p s

1 Always warm up for a minimum of 15 minutes before doing

resistance training.
2 On your first set of exercises keep the resistance light.
3 Stretching is recommended after the warm up or at the end

of the workout.
4 Repetitions for training eff e c t s :

Muscular Endurance - 12 to 25 repetitions with light
r e s i s t a n c e .

Strength and Endurance - 8 to 12 repetitions
Strength - 1 to 8 repetitions

5 A minimum of 2 sets of each exercise is recommended, 2 to

3 sets is most common.
6 In addition to the basic exercises covered in this manual,

there are also alternate exercises starting on page 18 of this

manual. NOTE: The pictures are for illustrating the correct

movement of the exercises. The machine pictured may vary

from your unit.

These exercises are for working your muscles in different

positions. This allows you to go through a full range of

movement. You can get information on these alternate

exercises and how to perform them by going to your public

library or looking them up online with any search engine.

4

1 Adjust the bench to where
the seat back is at an incline.

2 Handles should be attached
to inner loop.

3 Sit down with feet flat on the
f l o o r, back flat against the pad.

4 Grasp handles at shoulder
level, elbows should be aligned
directly under wrists.

5 Press the handles out at a
slight angle directly over your
e y e s .

6 As you extend your arms,
exhale with the handles coming
slightly together.

7 Remember to keep your feet
flat, butt down, and back flat
against the pad.

Bench Pre s s

Primary area being exercised is
the chest, secondary - triceps
and shoulders.

5

1 Adjust bench to where seat
back is at an incline.

2 Handles should be attached
to inner loop.

3 Sit down with feet flat on
f l o o r, back flat against the pad.

4 Grasp the handles and turn
your palms inward.

5 Slowly lower the handles
keeping your elbows slightly
b e n t .

6 Lower the handles to eye
level, then return to starting
p o s i t i o n .

7 Remember to maintain a
slight bend in your elbows and
keep palms turned in.

Chest Fly

8 Inhale while going down,
exhale coming up.

Muscles being used are the
chest and shoulders.

6

1 Adjust bench to where seat
back is lying flat.

2 Handles should be adjusted
to outer loop.

3 Sit down with feet flat, stom­ach tight, back straight.

4 Grasp handles at shoulder
l e v e l .

5 While keeping stomach tight
and back straight, press han­dles straight overhead.

6 Your arms should be directly
aligned with your ears as you
extend upward, bringing han­dles together.

7 Return to starting position
with handles just outside your
s h o u l d e r s .

Shoulder Pre s s

8 Exhale upon exertion.

Muscles used, shoulders and
t r i c e p s .

7

Abdominal Cru n c h

1 Adjust bench to where seat
back is at an incline.

2 Handles should be adjusted
to outer loop.

3 Sit down with feet flat, grasp
handles at shoulders with
palms facing forward.

4 Slowly flex your trunk for­ward until your elbows touch
your thighs, keeping hands at
the shoulder.

5 Return to start position
maintaining constant tension on
your abs.

6 Exhale upon exertion.

Muscles used, abdominals.

8

1 Attach long handle to upper
cable latch.

2 Adjust seat back to the flat
p o s i t i o n .

3 Sit down facing the back of
the machine.

4 The front of your chest
should be directly under the
b a r.

5 Grasp the bar with a wide
g r i p .

6 Lean back slightly, pull the
bar down to the top of the
chest, keeping your back
s t r a i g h t .

7 Return to start position in a
slow controlled manner.

Lat Pulldown

Muscles being used, mid back.

9

Tricep Pushdown

1 Attach chain and handle to
upper cable latch.

2 Stand erect and grasp han­dle at shoulder width.

3 While keeping elbows at
your side, push the bar straight
down to your thighs.

4 Keep your stomach tight
and a slight body tilt forward.

5 Return to the starting posi­tion under control.

6 Do not let elbows come
away from your side.

Muscles used, triceps.

10

1 Remove flat bench seat
b a c k .

2 Adjust handles to inner loop.
3 Sit on small gliding seat.

(Pull seat knob 1/4 turn for
g l i d e . )

4 Face the machine, grasp
handles, place feet on front bar,
sit up straight.

5 Begin with knees bent, arms
fully extended.

6 As you extend your legs pull
handles in to your side.

7 Repeat motion continuously
maintaining erect posture.

A e robic Rowing

Muscles used, legs and back.

11

1 Adjust seat back to flat.
2 Adjust handles to inner loop.
3 Sit up straight maintaining

erect posture.
4 Grasp handles and pull to

your side keeping palms down
or in.

5 Return to starting position
fully extending arms but keep­ing back straight.

Muscles used, mid back.

Seated Row

12

Standing Bicep Curl

1 Assume a standing position
in front of the back of the
m a c h i n e .

2 Adjust handles to inner loop.
3 Grasp the handles with

palms facing forward.
4 Slowly flex your elbow bring-

ing your wrist toward your
s h o u l d e r.

5 Do not let your elbows come
forward. Maintain erect posture
keeping stomach tight.

6 Return to start position with
a slow controlled manner.

Muscles used, biceps.

13

1 Remove long seat back
from machine.

2 Adjust gliding seat by turn­ing knob 1/4 turn.

3 Sit facing the front of
machine with the back of your
ankles over the top pad.

4 Wrap the waist strap around
your waist attaching to inner
l o o p .

5 By using the back of your
ankles, pull your body toward
your feet.

6 Return in a slow controlled
m a n n e r, maintaining erect pos­t u r e .

Leg Curl

Muscles used, hamstrings.

14

1 Remove the long flat bench.
2 Adjust gliding seat by turn-

ing knob 1/4 turn.
3 Sit on seat facing back of

the machine.
4 Wrap the waist strap around

your waist using inner loop.
5 Place your feet on the bar in

front of you.
6 Fully straighten your legs

while maintaining a straight
b a c k .

7 Return to the start position
under control.

Muscles used, thighs, ham ­strings and hips.

Leg Pre s s

15

1 Attach preacher bench and
adjust height.

2 While sitting on bench place
arms over the preacher bench
and grasp handle as shown.

3 Slowly curl arms upward.
4 Return to starting position.
5 Exhale while raising arms.

Muscles used, biceps and fore ­a r m s .

P reacher Curl

16

1 Adjust bench to where the
seat back is at an incline.

2 Sit down on bench and
place thighs on top of the foam
pads resting on the back of the
k n e e .

3 Place feet underneath the
lower foam pads.

4 Hold onto the sides of the
bench seat.

5 Raise legs as high as it is
c o m f o r t a b l e .

6 Return slowly to starting
p o s i t i o n .

7 Exhale upon raising legs.

Leg Extension

Muscles used, quadriceps.

17

Alternate Leg Exercises

Ankle Eversion

Start

Start

Start

Finish

Ankle Inversion

Finish

Back Leg Extension

Finish

Start

Calf Raise

Finish

18

Alternate Leg Exercises

Hip Extension

Start

Start

Start

Finish

Modified Hip

Extension

Finish

Hip Flexor

Finish

Start

Lying Leg Curl

Finish

19

Alternate Leg Exercises

Lying Leg
Extension

Start

Start

Start

Finish

Standing Leg

Abductor

Finish

Standing Leg

Adductor

Finish

20

Alternate Back Exercises

Close-grip

Pulldown

Start

Start

Start

Finish

Lat Fly

Finish

Modified Lat

Pulldown

Finish

Start

Lower Back

Extension

Finish

21

Alternate Back Exercises

Lying Lat Pulldown

Start

Start

Start

Finish

One arm Row

Finish

Reverse-grip Lat

Pulldown

Finish

Start

Scapular

Retraction

Finish

22

Alternate Back Exercises

Stiff-arm Pulldown

Start

Alternate Chest Exercises

Close-grip Press

Start

Decline Press

Finish

Finish

Start

Finish

23

Alternate Chest Exercises

Incline Press

Start

Start

Start

Finish

One arm Fly

Finish

Resisted Punch

Finish

Start

Shoulder Pullover

Finish

24

Alternate Shoulder Exercises

Front Shoulder

Raise

Start

Start

Start

Finish

Inner Fly Rotation

Finish

Lateral Raise

Finish

Start

Lying Shoulder

Raise

Finish

25

Alternate Shoulder Exercises

Outer Fly Rotation

Start

Start

Start

Finish

Rear Delt Row

Finish

Reverse Fly

Finish

Start

Scapular

Protraction

Finish

26

Alternate Shoulder Exercises

Shoulder Extension

Start

Shoulder Shrug

Start

Alternate Arm Exercises

Finish

Finish

Start

Concentration Curl

Finish

27

Alternate Arm Exercises

Lying Bicep Curl

Start

Start

Start

Finish

Lying Tricep

Pushdown

Finish

Overhead Tricep

Extension

Finish

Start

Reverse Bicep Curl

Finish

28

Alternate Arm Exercises

Seated Bicep Curl

Start

Start

Start

Finish

Seated Wrist Curl

Finish

Seated Wrist

Extension

Finish

Start

Single arm Tricep

Pushdown

Finish

29

Alternate Arm Exercises

Tricep Cross Press

Start

Start

Start

Finish

Tricep Kickback

Finish

Tricep Press

Finish

Start

Wrist Curl

Finish

30

Alternate Arm Exercises

Wrist Extension

Start

Alternate Ab Exercises

Abdominal Crunch

Start

Oblique Crunch

Finish

Finish

Start

Finish

31

Alternate Ab Exercises

Oblique Twist

Start

Start

Start

Finish

Resisted Reverse

Crunch

Finish

Reverse Crunch

Finish

32

Notes

33

Patent Nos. 6,585,626 B2 & 6,595,905 B2 with other patents pending

2003© Stamina Products, Inc. All Rights Reserved.