Muscles Trained: Biceps (Biceps Brachii, Brachialis, Brachioradalis)

General Instructions: f

• Select desired weight.
• Adjust seat by using pull pin located under seat. Elbow joints should be in alignment with the lever arms’ axis of rotation.
• Make sure pull pin is in its fully locked position.
• Sit in seat and grab handles with an underhand grip.
• Rest upper arms and chest firmly against support pad.
• Place feet flat on the floor.
• Lift weight by curling arms toward body and return to starting position.

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Muscles Trained: Chest (Pectoralis Major, Anterior Deltoids, and Triceps)

General Instructions:

• Select the desired weight. Do not exceed your known performance capabilities!
• Adjust seat height to the desired position. Be sure that the pull pin is in its fully engaged and locked position!
• Adjust carriage depth to the desired position. Be sure that the pull pin is in its fully engaged and locked position!
• Enter machine carefully! Assume a secure seated position with back resting firmly against backrest!
• Place feet squarely on the ground approximately shoulder width apart.
• Grasp exercise handles firmly using either the mid-grip or the over-grip mode. (A foot rail press mechanism is provided to place the exercise handles in a more advantageous position for grasping).
• In a slow, controlled manner, lift weight by extending arms forward. Pause briefly in a near fully extended position and return to starting position.
• Breathe normally!
• Upon completion of exercise, Lower weights gently to the original starting position by slowly bending arms!

Weight Stack: 300 lbs

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Muscles Trained: Gluteus Maximus, Hamstrings

General Instructions:

• Select desired weight.
• Adjust foot platform to desired height.
• Step onto platform, position hips securely against hip block pad, lean forward onto forearm pads and grasp upright handles.
• Place foot of exercise leg securely onto foot plate.
• Lift weight by extending hip joint of exercise leg.
• Return to starting position and repeat as desired.

Weight Stack: 80 lbs.

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Muscles Trained: Chest and arms (Pectoralis Major, Deltoids, and Triceps)

General Instructions:

• Select desired weight.
• Adjust seat and carriage height by using the pull pins.
• Make sure the pull pins are in their fully locked position.
• Rest back firmly against back rest.
• Place feet flat on floor; shoulder width apart.
• Grab handles with either a wide or closed grip.
• Lift weight by extending arms overhead.
• Do not arch back during exercise.
• Lift and lower weights in a slow controlled manner.

Weight Stack: 400 lbs.

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Muscles Trained: Shoulders (Deltoids, Upper Trapezius, Serratus Anterior)

General Instructions:

• Select desired weight.
• Use pull pin under seat to adjust desired seat height.
• Make sure pull pin is in its fully locked position.
• Assume a secure seated position with chest rested firmly against chest pad.
• Place feel flat on ground shoulder width apart.
• Grasp handles with bent elbows.
• Position arms firmly against roller pads.
• Lift weight by raising arms laterally.
• Return to starting position.

Weight Stack: 150 lbs.

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Muscles Trained: Legs (Quadriceps)

General Instructions:

• Select desired weight.
• Select the desired weight. Do not exceed your known performance capabilities!
• Adjust seatback to the desired depth. Be sure that your knee joints are in direct alignment with the lever arm's axis of rotation (red dot).
• Adjust range of motion limiter to the desired start/stop positions.
• Assume a comfortable, upright seated position with upper body resting squarely against back pad.
• Place legs squarely behind roller pad ensuring pad is positioned in front of lower leg and foot (just above ankle joint). Firmly grasp seat handles for stability.
• In a slow, controlled manner, lift weight by extending legs against roller pad, pause briefly in an extended position and return slowly to starting position.
• Breathe normally.
• Upon completion of exercise, lower weights gently by slowly bending legs to their original starting position.

Weight Stack: 250 lbs.

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Muscles Trained: All Hip-Joint Muscles

General Instructions:

• Select desired weight.
• Select the desired weight. do not exceed your known performance capabilities!
• Adjust base platform to the desired height. Check to insure your hip joint is in direct alignment with the lever arm's axis of rotation (red dot). Upon completion of adjustment, be sure pull pin is in its fully engaged and locked position!
• Adjust leg pad to the desired starting position of the selected exercise. To avoid potential injury to the knee, the leg pad should always be positioned above the knee joint!
• Check to insure the pull pin and the corner lock mechanism are engaged.
• Enter machine carefully by stepping up onto the base platform. Use handrails for additional stability.
• Assume a stable stance with both hands securely grasping handrails. Place thigh of exercise leg firmly against roller pad and begin selected exercise.
• Perform selected exercise in a slow, controlled manner.
• Breathe normally!
• Upon completion of exercise, carefully step down from base platform using handrails for additional stability.

Weight Stack: 250 lbs.

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Muscles Trained: Back (Latissimus Dorsi, Posterior Deltoids, Trapezius, and Rhomboids)

General Instructions:

• Select desired weight.
• Adjust seat and chest pad by using the pull pins located under seat and to the side of the chest pad.
• Make sure pull pin is in its fully locked position
• Place feet flat on floor; shoulder width apart and assume an upright seated position.
• Place torso firmly against chest pad.
• Reach forward and grab handles in a neutral or overhand grip.
• Lift weight by pulling handles inward toward chest in a slow controlled manner.
• Return to starting position and repeat as desired.

Weight Stack: 250 lbs.

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Muscles Trained: Triceps

General Instructions:

• Select desired weight. do not exceed your known performance capabilities.
• Adjust seat to correct height.
• Sit back against seat. Press down on lever arm with right foot (this will bring lever arm up).
• Grasp handle and press resistance up by raising arms overhead.
• Pause briefly in top position before lowering weight.
• Lift and lower weight resistance in a smooth, controlled manner.
• Breathe normally!
• Upon completion of exercise, lower weight gently by slowly returning arms to original starting position.

Weight Stack: 300 lbs.

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Muscles Trained: Chest (Pectoralis Major)/Back (Rear Deltoid, Middle Trapezius, and Rhomboid)

General Instructions:

• Select the desired weight. do not exceed your known performance capabilities!
• Adjust the seat to the desired exercise height.
• Adjust both range of motion limiters to the desired starting position.
• Assume a fully seated position with torso resting firmly against vertical support pad and feet squarely anchored to ground and/or foot rest platform.
• Perform exercise in a slow, controlled manner! Avoid jerky movements.
• Breathe normally.
• Upon completion of exercise. Lower weights gently to your original starting position.

Weight Stack: 300 lbs.

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Muscles Trained: Triceps

General Instructions:

• Select desired weight.
• Adjust seat height for proper motion by releasing pull pin located under chair.
• Adjust handle lengths for desired movement by loosening pull pin on arms.
• Make sure pull pin is in its fully locked position.
• Place hands in desired grip and sit upright.
• Lift and lower weight by extending arms down in a smooth controlled manner.

Weight Stack: 270 lbs.

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Muscles Trained: Back (Latissimus Dorsi, Posterior Deltoids, Trapezius, and Rhomboids)

General Instructions:

• Select the desired weight. Do not exceed your known performance capabilities!
• Adjust thigh pad to the desired height. Be sure that your knee joint is in direct alignment with the lever arm’s axis of rotation (red dot).
• Adjust the leg curl lever arm to the desired length. Be sure that the roller pad is securely positioned behind lower leg and heel (just above ankle joint)!
• Check to insure that both pull pins are in their fully engaged and locked positions!
• Enter machine carefully! Assume a comfortable standing position with thighs resting securely against thigh pads.
• Place forearms on forearm pads and firmly grasp handles for stability!
• In a slow, controlled manner, lift weight by curling exercise leg inward towards buttocks. Pause briefly in the fully contracted position and return slowly to starting position!
• Breathe normally!
• Upon completion of exercise, lower weight gently to its resting position!

Weight Stack: 150 lbs.

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General instructions:

1. Sit on the rower seat, place feet in footrests, and tighten foot straps.

2. There are 4 parts to the rowing stroke: the catch, the drive, the finish, and the recovery.

The Catch: The rower reaches forward with knees bent, arms extended, and body leaning toward the flywheel. The drive is begun with the legs and should remain involved throughout the motion. The arms are straight and the shoulders are relaxed.

The Drive: During the drive, the rower straightens the legs and swings the back through the vertical position. Halfway through the drive, the arms are still straight and the shoulders are relaxed.

The Finish: At the finish of the drive, the handle is pulled by the arms and shoulder into the abdomen. The legs are straight and the body is leaning back slightly. Note that the height of the handle is neither at the chest nor in the lap.

The Recovery: The recovery is begun by extending the arms and swinging the body forward at the hips. This puts the handle in front of the knees to avoid interference between the knees and hands as the seat moves forward.

3. Rowing intensity is controlled by how hard you row.

4. The monitor will automatically come on when you begin rowing. This will show your elapsed time, total output, stroke rate, output for each stroke and heart rate (if a heart rate monitor is being worn).

5. The displays can be changed at any time during a workout by pressing the optional display buttons

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Muscles Trained: Abdominals (Rectus Abdominus,External Obliques, Internal Obliques)

General Instructions:

1. Adjust seat height so that chest pad is just below clavicle

2. Select foot position. If front footplate is chosen, adjust its height so that knee angle is 90 degrees

3. Start movement by bending forward with a smooth, continuous motion

4. Slowly return to start position (Do not release the tension completely so that your abs relax)

Weight Stack: 187.5 lbs.

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Muscles Trained: Erector Spinae, Gluteus Maximus

General Instructions:

• While seated, place both feet on footplate and back against pad.
• Adjust footplate to properly align hip while maintaining contact of thigh against seat.
• Stabilize this position by securing seatbelt.
• Check weight stack for appropriate resistance level.
• Cross arms and straighten spine then press against back pad and slowly extend hips.
• Control return keeping “chest up.”

Weight Stack: 290 lbs.

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Muscles Trained: Pectoralis Major

General Instructions:

• Adjust seat height so handles are at mid-chest
• Check weight stack to insure appropriate resistance.
• Grip handles and press forward with smooth controlled movement maintaining elbows at handle level
• Return without resting

Weight Stack: 290 lbs.

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Muscles Trained: Latissimus Dorsi, Teres Major

General Instructions:

• Adjust thigh pads.
• Check weight stack to insure appropriate resistance.
• Grasp parallel handles and sit down with knees under pad
• Lean back slightly and pinch shoulder blades together
• Bend arms and bring handles down in front with elbows alongside body
• Smoothly return to an overhead position

Weight Stack: 290 lbs.

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Muscles Trained: Latissimus Dorsi, Teres Major, Bicep, Middle Trapezius

General Instructions:

• Adjust seat so the horizontal handle is shoulder height.
• Adjust chest pad to allow hands to grasp either handle with arms fully extended.
• Check weight stack to insure appropriate resistance.
• ROW: Grasp lower handles, pinch shoulder blades together, keep chest in contact with the pad then bend arms bringing elbows by body
• REAR DELT: Grasp horizontal handles, pinch shoulder blades together, keep chest in contact with the pad, first move handles out then pull backwards

Weight Stack: 290 lbs.

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Muscles Trained: Deltoids

General Instructions:

• Adjust seat height so shoulder joints align with axis of cams.
• Lean forward slightly.
• Position upper arm so that it is vertical.
• Check weight stack to insure appropriate resistance.
• Maintaining shoulder position, grip handles lightly and lift elbow to shoulder height
• Lift and lower weight in smooth, controlled movements.

Weight Stack: 190 lbs.

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Muscles Trained: Soleus, Gastrocnemius

General Instructions:

• Place feet at hip width and parallel on the footplate with ball of each foot securely in middle of platform
• Check weight stack to insure appropriate resistance.
• Grasp handles lightly
• Maintain slight bend in knees and smoothly press toes forward
• Return to start with controlled movement

Weight Stack: 390 lbs.

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Muscles Trained: Quadriceps, Gluteus Maximus

General Instructions:

• Adjust back pad and footplate to allow for approximately 90 degree bend in knees.
• Place feet shoulder width apart and check weight stack.
• Grasp handles lightly.
• Keep feet flat, push through heels and straighten legs without locking knees.
• Slowly bend to starting position without resting.

Weight Stack: 490 lbs.

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General Instructions:

• To mount the Cybex Arctrainer, grasp the handles and carefully step on the pedals.
• To dismount, step off the pedals while still holding the handles. Then let go of the handles.

• Choose one of the workout programs listed on the console.
• Identify your weight using the arrow keys then hit ENTER.
• Choose the amount of time you will be exercising using the arrow keys then hit ENTER.
• Select your intensity level using the arrow keys then hit ENTER.
• During your workout you can adjust the resistance level as needed using the arrow keys.

---------Or--------  

• Press the QUICK START key and the workout begins immediately at an intensity level that remains the same unless manually changed.
• During your workout you can adjust the resistance level as needed using the “+” or “-“ keys and the incline using the arrow keys.
• When you want to finish your workout press STOP.

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General Instructions:

• Attach safety clip.
  
• Set weight in lbs. and press select.
• Use arrows to select desired workout or press start for a manual workout.
• For desired workout select time, distance, and speed using the (-) and (+) buttons.

------- OR-------

• Press the quick start button.
• Adjust speed using the (-) and (+) buttons.
• Adjust grade using the up and down arrows.

To end workout slow machine to below 2 mph using the (-) button and press the red stop button.

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Muscles Trained: Triceps

General Instructions:

• Step onto the climbing pedals holding onto the handrails.
• Choose one of the workout programs listed on the console.
• Choose the amount of time you will be exercising using the arrow keys then hit ENTER..
• Identify your weight using the arrow keys then hit ENTER.
• Choose the amount of time you will be exercising using the arrow keys then hit ENTER.
• Begin climbing so that the pedals do not touch the floor or the top of the machine.
• During your workout you can adjust the resistance level as needed using the arrow keys.

Weight Stack: 270 lbs.

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Muscles Trained: Inner thigh(Adductor Magnus, Gracilis)

General Instructions:

1. Sit on machine and adjust range of motion by moving knee pads to desired start position.

2. Grip side handles tightly

3. Lift/lower weights with smooth controlled movements

4. Exit machine by returning weights to resting position and release knee pads by pulling the release handle that is located on your right

Weight Stack: 250 lbs.

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Muscles Trained: Outer thigh (Gluteus Medias)

Instructions:

• Sit on machine and adjust range of motion by moving knee pads to desired start position.
• Grip side handles tightly.
• Lift/lower weights with smooth controlled movements. (In order to keep tension on the muscle don’t bring legs all the way together in the middle).
• Exit machine by returning weights to resting position and release knee pads by pulling the release handle that is located on your right.

Weight Stack: 187.5 lbs.

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Muscles Trained: Back and arms (Latissimus Dorsi, Biceps Brachii, Brachialis, Brachioradialis)

General Instructions:

• Raise seat by pulling pin out and pulling seat up with one hand.
• Pull popper pin out in front of leg pads, raise leg pads so that your legs are at 90 degrees when seated and lower leg pads to top of thighs.
• Stand up, grip desired hand position; sit down sliding thighs under leg pads.
• Maintain an upright position and pull bar down to the base of the neck in a controlled motion.

Weight Stack: 250 lbs.

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Muscles Trained: Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Intermedius, Vastus Medialis)

General Instructions:

• Adjust back pad so that knees align with machines axis of rotation; area behind knees should lightly contact the edge of the seat pad.
• Adjust seat by pulling pin out and pulling seat up with one hand.
• Position shin pad so that pad rests just above the ankle.
• Grip handles beside seat pad.
• Raise and lower legs in a controlled motion.

Weight Stack: 250 lbs.

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Muscles Trained: Anterior Deltoid

General Instructions:

• Adjust seat height so handles are level with shoulders.
• Grasp either set of handles.
• Press straight up in smooth controlled movement.
• Control the return to start position without resting.

Weight Stack: 190 lbs.

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Muscles Trained: Hamstrings

General Instructions:

• Adjust back support to keep knees in line with pivot point.
• Adjust leg pad above ankle comfortably.
• Be seated with legs rested on leg bar then lower thigh stabilization pad.
• Check weight stack for appropriate resistance level.
• Grip handles then slowly bend legs to full flexion keeping hips against back pad.
• Return to start position in a controlled manner.

Weight Stack: 190 lbs.

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Muscle groups: Arms, chest, back, and lower body (Biceps, Pectoralis, Deltoids, Trapezius, Rhomboids, Hamstrings, Gluts, Quadriceps)

General instructions:

• Adjust the seat height so that there is a slight bend in the knee when the leg is extended.
• Adjust arm bars to where the handle is level with the armpit when seated.
• Tighten screws for both the handle and arm bar.
• Begin pedaling at a moderate rate, pull either arm lever; the screen will then light up and then you can choose your desired workout.
• Choose workout time, program, effort level, and upper body involvement.

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Muscles Trained: Lower body (Gluts, Hamstrings, Quadriceps, and Hip Flexors)

General Instructions:

• Hold the handrails for support and place feet in a comfortable position on the footpads. In order to program the Precor; please note the “enter” and “ramp control” keys are positioned on the left side of the machine. Begin by pressing “enter,” and a series of commands will follow.
• Weight: the initial weight is 150, press the “up” or “down” arrow keys to adjust the weight measurement accordingly, press “enter.”
• Time: the maximum time (25-30 minutes) will appear on the screen. Press enter to except time or the “down” arrow key to adjust the time accordingly, press “enter.”
• Programs/Courses: the various programs are listed above the screen in the upper right hand corner. Choose one of the programs ranging from the menu by pressing the “raise” and “down” buttons. Press enter upon making your selection.
• Raise or lower the resistance (difficulty) of your stride by pressing the “up” or “down” keys for resistance control. If you wish to raise or lower the ramp position to increase or decrease intensity press the “up” or “down” keys for ramp control.

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Muscle Groups: Lower body (Hamstrings, Gluteals, Quadriceps, and Calves)

General Instructions:

• Adjust the seat height so that there is a slight bend in the knee when the leg is extended.
• To start machine begin pedaling.
• Press enter and follow prompt or press start and enter level.
• Stop exercising if you feel pain, faint, dizzy or short of breath.

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General Instructions:

• Attach safety clip to clothing.
• Press any of the WORKOUT SELECTION keys to select the program identified on the given key’s label.
• These programs include: FAT BURN, CARDIO, HILL, RANDOM, MANUAL, ZONE TRAINING +, FIT TEST, PERSONAL TRAINER, and SPEED INTERVAL.
• Then use the NUMERIC keypad to enter the values when prompted by the MESSAGE CENTER; or use TIME, INCLINE, or SPEED ARROW keys to scroll to desired values displayed on the MESSAGE CENTER.
• Press ENTER to confirm each selection.
• These entered values can be changed during all workouts, except for those found under the FIT TEST button.
• If you need to end your workout before your program is complete, press the STOP button or remove the magnetic safety clip.

---------Or--------  

• Press quick start button (belt will begin).
• After the QUICK START key is pressed, a MANUAL workout begins.
• For accurate caloric expenditure, enter weight using the ENTER WEIGHT button.
• The incline level is set to zero by default. Change the level using the INCLINE ARROW key.
• Change the speed using the SPEED key, up or down as desired, or use the NUMERIC keypad to enter a new speed value.
• When you are finished, press the STOP button or remove the magnetic safety clip.

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General Instructions:

• To mount the Life Fitness Total Body Trainer, grasp the handles and carefully step on the pedals.
• To dismount, step off the pedals while still holding the handles. Then let go of the handles.

• Press START or begin pedaling to activate the console. The MESSAGE CENTER displays, "SELECT WORKOUT OR PRESS ENTER TO BEGIN." If it displays a different message, press the CLEAR key twice in rapid succession.
• Select your workout - then enter your weight, age and time using the arrow keys or numeric keypad (be sure to select ENTER after each entry).
• During your workout you can adjust the resistance level as needed using the arrow keys.

---------Or--------  

• QUICK START is the fastest way to begin exercising and bypasses the steps of selecting a specific workout program.
• At the MESSAGE CENTER prompt to select a workout, press the QUICK START key. The workout begins at an intensity level that remains the same unless manually changed.
• After 12 seconds, the MESSAGE CENTER displays a prompt to enter weight, which the computer requires to calculate total calories burned.
• During your workout you can adjust the resistance level as needed using the arrow keys.

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Muscles Trained: Biceps

General Instructions:

• Setup

• Adjust the seat height so backs of arms rest fully on arm pad, aligning elbows with machines pivot, indicted by red axis of rotation decal.
• Check the weight stack to ensure appropriate resistance.
• Rotate handle forward and grip firmly.
• Body is positioned with chest up and shoulder back, leaning forward slightly if necessary to increase stability.

• Performing the Exercise

• With a controlled motion, curl the handles up till arms are fully flexed.
• Return the handles to the start position, without letting the resistance rest on the stack.
• Repeat the motion, while maintaining proper body positioning.

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Muscles Trained: Triceps

General Instructions:

• Setup

• Adjust the seat height so backs of arms rest fully on arm pad, aligning elbows with machines pivot, indicted by red axis of rotation decal.
• Check the weight stack to ensure appropriate resistance.
• Rotate handle back and grip firmly and position feet under foot bar for stability.
• Body is positioned with hips in contact with lower back pad, leaning forward from hips keeping back straight.

• Performing the Exercise

• With a controlled motion, extend the handles out till arms are fully extended.
• Return the handles to the start position, without letting the resistance rest on the stack.
• Repeat the motion, while maintaining proper body positioning.

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Muscles Trained: Pectoral Fly (Pectoralis and Anterior Deltoid)/Rear Deltoid (Posterior Deltoid and Trapezius)

General Instructions:

• Setup – Pectoral Fly

• Adjust the seat height so elbows are slightly below shoulders, when holding the vertical handles. Adjust the start position using the overhead range of motion adjustments for each arm.
• Check the weight stack to ensure appropriate resistance.
• Sit with chest-up and shoulders back and grip the vertical handles keeping the elbows slightly bent.

• Setup – Rear Deltoid

• Adjust the seat height, if necessary, so arms are parallel to floor, while holding the inside handles. Adjust the start position, bringing the arms into the furthest back position.
• Check the weight stack to ensure appropriate resistance.
• Sit facing pad and grip the horizontal handles firmly keeping elbows slightly bent.

• Performing the Exercise

• With a controlled motion, rotate the handles out and about the shoulder as far as
• can be controlled, while maintaining the arms in position as described in the setup.
• Return the handles to the start position, without letting the resistance

Weight Stack: 255 lbs.

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Muscles Trained: Rectus Abdominus

General Instructions:

• Select weight and release lever under seat to adjust position.
• Sit down then with both hands pull up on seat to position against headrest.
• Elbows should be in contact with pads,
• Grip handles and position feet flat on platform.
• Perform slow abdominal crunches by flexing forward at the hip.

Weight Stack: 200 lbs.

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Muscles Trained: Hamstrings

General Instructions:

• Select training weight.
• Set roller pad to rest on ankle just above heel.
• Lie down and grasp handles.
• Curl legs up and return in a controlled motion.

Weight Stack: 200 lbs.

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Muscles Trained: Quadriceps

General Instructions:

• Select training weight.
• Sit with knees tucked in behind roller pad.
• Flip lever on back rest so knees align with pivot point.
• Adjust roller pad at base of ankle just above the top of the foot.
• Grip handles, lean back and raise legs to extension then return in a controlled motion.

Weight Stack: 312.5 lbs.

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Muscles Trained: Shoulders

General Instructions:

• Select training weight.
• Release lever under the seat and pull the seat up to desired position.
• Grip handles and push up then return handles in a controlled motion.

Weight Stack: 250 lbs.

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Muscles Trained: Back

General Instructions:

• Select training weight.
• Release lever under the seat and pull popper pin on chest pad.
• Raise seat so the pad is at mid to upper chest.
• Pull popper pin on chest pad moving it to the desired range of motion.
• Reach forward and grab handles and with chest tight to pad, pull handles back in a controlled motion.

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Muscles Trained: Back

General Instructions:

• Select training weight.
• Release lever under the seat and pull popper pin on leg pads and set to desired level.
• Stand up and grab handles then sit down sliding legs under pads.
• Maintaining an upright position, pull handles down in front of body in a controlled motion.

Weight Stack: 287.5 lbs.

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Muscles Trained: Chest

General Instructions:

• Select training weight.
• Release lever under the seat and behind the backrest.
• Align handles so they are at mid chest.
• Keep back firmly against the back pad and push arms forward in a controlled motion.

Weight Stack: 312.5 lbs.

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Muscles Trained: Chest, Shoulders

General Instructions:

• Select training weight.
• Release lever under the seat and pull popper pin on tube.
• Align straight handles with upper chest.
• Lay flat with head back and press up in a controlled motion.

Weight Stack: 312.5 lbs.

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General Instructions:

• Attach safety clip to clothing.
  
• Press enter.
• Use numeric keys or up and down arrows to display:

-Course (press enter to select)
-Time (press enter to select)
-Weight (press enter to select)
-Age (press enter to select)

---------Or--------  

• Press quick start button (belt will begin at 1 mph).
• Adjust speed control using the up and down arrows.
• Adjust grade using the up and down arrows (goes up to a 15% grade).
  
• Press red stop button anytime throughout workout if needed.
• To start a new program press stop and then press reset.

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• Adjust the belt height so that it is even with your waist by pushing on the purple lever on the back of belt stand.
• Adjust the forward lean as indicated for your level by pushing on the purple lever by the waist belt.
  Carefully place feet on the sliding pedals so that your toes are pushed all the way up - make sure to hold on to the console.
• Tighten the belt securely around your waist.
• To start exercising you can select QUICK START and manually adjust the level or select START then a COURSE (hit ENTER) and a LEVEL (hit ENTER).
• Grab the poles and lean forward into the belt so that it is holding your weight.
• Alternate arm and leg movements simulating cross-country skiing.

.

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Muscles Trained: Upper body

General Instructions:

• Adjust seat by lifting lever under chair and sliding chair forward or backward.
• Press on for programs.
• Select program using the up and down arrows and press enter.
• Select workload using the up and down arrows and press enter.
• Select time using the arrows and press enter.
• Press start to begin workout.
• Stop if you feel pain.

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General Instructions:

• Position yourself on the seat with the balls of the feet over the center of the pedals.
• Adjust the saddle height to produce a five-degree bend in the knee at the bottom of the pedal stroke by unscrewing the knob on the seat pole then pulling the knob outward.
• If hips are rocking in the saddle, it may be an indication that the seat position is too high. If the seat is positioned too low, inadequate leg extension may cause undue strain on the knee. The knee should never be in a locked-out position.
• Adjust the seat distance from the handlebars by unscrewing the knob under the seat then pulling the knob outward.
• Arms should reach comfortably to the handlebars with elbows slightly bent. With the crank arms parallel to the floor, the front of the kneecap on the forward leg should be aligned directly above the center of the pedal.
• Adjust the handlebar height by unscrewing the knob on the handlebar pole then pulling the know outward.
• Find a position that is comfortable, taking into account flexibility. In general, you should start with the handlebars in a higher position as your flexibility increases and you feel more comfortable on the bike, the handlebar position can be adjusted downward to approximately the same height as the tip of the saddle.
• Make sure the handlebars, seat post and seat sliders are securely attached and that all “pop-pins” are completely engaged and fully tightened.
• Shoes should be snugly strapped into the foot cages or clipless pedals. Tuck shoelaces in to prevent tangling in the pedals. For toe cages and straps, realign the ball of your foot over the center of the pedal.
• Start pedaling and adjust the resistance knob as needed (turning to the “+” to make it more difficult and to the “-“ to make it easier).
• When your workout is complete, press down on the red brake level underneath the resistance knob.

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Muscle groups: Lower body (Hamstrings, Gluteals, Quadriceps, Calves,) and Abdominals

General Instructions:

• Step into machine placing feet on pedals.
• Select your exercise program.
• Enter weight, number of plates (level on Crossrobics program), and time.
• Suggested starting weight for first time user is three plates for women and five plates for men.
• Start exercising by taking long, deep strides almost to full knee extension.
• Keep arrow on the weight stacks suspended in the gray zone on the weight stack cover.
• If weight stack touches the bottom then increase exercise speed. If hitting top then decrease exercise speed.

Program/options:

The Crossrobics System has two different types of programs. A self paced setting and eight preprogrammed settings, which automatically adjust the speed at which the exercise must be done. The preprogrammed settings are called Crossrobics 1-8.

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Muscle groups: Lower body (Quadriceps, Calves, Gluts, and Hamstrings.)  

General Instructions:

• Hold handlebars and step onto pedals maintaining an upright position until both pedals are on the floor.
• Select [Self Pace] exercise program.
• Press [Self Pace] within 10 seconds when the [Accept] prompt appears on the display screen.
• Using the function keypad enter bodyweight in either lb. or kg.
• Using the function keypad enter workload time in one-minute increments between five and 45 minutes.
• Step up one foot at a time. Pedals must stay in the middle of the range of motion to avoid trauma to the joints and to produce a smooth exercise motion. The console will display a single flashing light in the first interval. The flashing column indicates the active interval. Everything to the left of the flashing interval indicates completed intervals.
• Relax as much as possible and maintain an erect body position. It is important to select an intensity level that is consistent with your current fitness level. Users can stop and rest once for up to two minutes during the workout without the machine returning to the attract/start mode.

Safety features:

The Stairmaster FreeClimber 4400 PT has the ability to increase and decrease intensity levels at all times using the up and down arrow keys. The handlebars are positioned upright so that the user is forced to maintain an upright position, thereby reducing the risk of back injury. The machine is designed with a low pedal base as to minimize distance to the floor if the user falls. Each exercise program allows the user up to a two-minute break without returning to the start mode.

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General Instructions:

• Select workout.
• Use key pad to enter data requested on screen.
• Pull knob on handles to unlock.
• Place handles up for a total body workout or place handles down for a lower body only workout.
• Lean forward and take running strides.

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Muscle groups: Lower body (Quadriceps, Calves, Gluts, Hamstrings)

General instructions:

• Hold onto the handrails with both hands. Step onto the bottom step while pulling yourself up with your arms. The stairs will move at a very slow rate while you enter data into the console.
• Push the “START” button.
• Enter your body weight (in pounds) and press “ENTER”.
• Select the program.
• Enter the level (from 1-10).
• Enter the time for your workout.
• Step up (do not push down) with one foot at a time; try to stay near the top of the staircase while climbing.