Evo Fitness Tahoe 51551 Users Manual
51551 to the manual 3fd7a688-646c-4cb8-b697-29b22cf323b1
2015-02-06
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OWNER’S MANUAL
RETAIN FOR FUTURE REFERENCE
TOLL FREE CUSTOMER SERVICE
1.888.800.1167
MODEL NUMBER: 51551
SERIAL NUMBER:
APPLICATION STANDARD
ASSEMBLY
OPERATING INSTRUCTIONS
CONDITIONING GUIDELINES
WARRANTY
SERVICE
EVO TAHOE Home Gym
BEFORE BEGINNING
preassembly
For future service or related
questions.
Please staple your receipt and/or
write in the name and phone number
of the retail store where you
purchased your EVO home gym.
Name:
Phone Number:
Open the boxes
Invite a friend
You are now ready to open the boxes
of your new equipment. Make sure
to inventory all of the parts that are
included in the boxes. Check the
Parts List for a full count of the
number of parts included for this
product to be assembled properly.
If you are missing any parts or have
any assembly questions contact your
local Smooth Retailer.
Some of the assembly steps may
require heavy lifting. It is
recommended that you obtain the
assistance of another person when
assembling this product.
Gather your tools
Receipt:
Before starting the assembly of
your unit, make sure that you have
gathered all the necessary tools you
may require to assemble the unit
properly. Having all of the necessary
equipment at hand will save time
and make the assembly quick and
hassle-free.
Clear your work area
Make sure that you have cleared
away a large enough space to
properly assemble the unit. Make
sure space is flat, level and free from
anything that may cause injury during
assembly. After the unit is fully
assembled, make sure there is a
comfortable amount of free area
around the unit for unobstructed
operation.
-2-
A MAJORITY OF THE LISTED HARDWARE IS ALREADY IN PLACE
QUANTITY ORDER NUMBER
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
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18
19
20
21
1
2
2
1
2
1
1
2
2
2
1
1
1
1
1
1
1
1
1
2
1
0
REAR BASE
SIDE BASE
FRONT UPRIGHT
TOP CONNECT BEAM
RACK
PEC DEC UPRIGHT
TOP CROSS FRAME
REAR UPRIGHT
GUIDE ROD
GUIDE TUBE
LIFT BAR
LAT BAR
RIGHT ADJ HEIGHT ARM
LEFT ADJ HEIGHT ARM
RIGHT PEC DEC ARM
LEFT PEC DEC ARM
FOOT PLATE
PEC DEC LOWER PULLEY BLOCK
LAT BAR HOLDER
LEG PRESS
WEIGHT BASE
1/4 1/2 3/4
1”
1/4 1/2 3/4
2” 1/4
1/2 3/4
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3”
1/4 1/2 3/4
INCHES
-3-
4”
parts list
NUMBER DESCRIPTION
A MAJORITY OF THE LISTED HARDWARE IS ALREADY IN PLACE
parts list
NUMBER DESCRIPTION
QUANTITY ORDER NUMBER
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
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46
1
1
1
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1
8
2
2
1
2
1
10
1
12
2
2
2
2
1
1
2
1
1
1
3
WEIGHT TOP BLOCK
PEC DEC TOP PULLEY BLOCK
PEC DEC SUPPORT
PEC DEC ADJ CAM
SINGLE PULLEY BRACKET
TRIANGULAR LINK PLATE
SAFETY CATCH
HINGE PLATE
FLOATING PULLEY BLOCK
WEIGHT STAND
SELECT ROD
WEIGHT HOLDER
CURL BAR
SHORT OLMPIC SLEEVE
LONG OLMPIC SLEEVE
CONNECT SLEEVE
1" X 4-1/4" HAND GRIP
1" X 8" HAND GRIP
ANKLE STRAP
SINGLE CURL
4" PEC DEC FOAM PAD
3-1/4" FOAM PAD
BACK PAD
FOAM BINDER
HOOKUP
0
1/4 1/2 3/4
1”
1/4 1/2 3/4
2” 1/4
1/2 3/4
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3”
INCHES
-4-
1/4 1/2 3/4
4”
1/4 1/2 3/4
5”
1/4 1/2 3/4
6”
A MAJORITY OF THE LISTED HARDWARE IS ALREADY IN PLACE
QUANTITY ORDER NUMBER
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
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67
68
69
1
1
1
1
11
4
2
9
6
2
4
2
2
6
14
2
4
4
2
4
2
1
4
0
LINK CHAIN
TOP CABLE
LOWER CABLE
PEC DEC CABLE
PULLEY
2" X 3" END CAP
2" END CAP
2" END PLUG
2" X 3" RECT END PLUG
CAP FOR NUT
2" SPRING CLIP
RECTANGLE BUMPER
1" BUSHING (SMALL)
1" BEARING (LONGER)
3" RUBBER DOUGHNUT
1-1/2" SPACER
2" RUBBER DOUGHTNUT
1" BEARING (SMALLER)
2" SPACER
1-1/8" SPACER
POP PIN
ADJ STOPPER
1" PASTIC BUSHING (LARGER)
1/4 1/2 3/4
1”
1/4 1/2 3/4
2” 1/4
1/2 3/4
3”
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1/4 1/2 3/4
INCHES
-5-
4”
parts list
NUMBER DESCRIPTION
A MAJORITY OF THE LISTED HARDWARE IS ALREADY IN PLACE
parts list
NUMBER DESCRIPTION
QUANTITY ORDER NUMBER
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
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89
90
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98
4
8
1
14
10
2
6
6
2
4
1
7
10
2
4
4
14
2
10
75
32
8
4
10
40
2
22
1
8
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1/4 1/2 3/4
4”
3/4" BUSHING
3/8" X 5/8" BUSHING
TOP WEIGHT PLATE BOLT
1/2" X 4-1/4" HEX HEAD BOLT
1/2" X 4" HEX HEAD BOLT
1/2" X 3-3/4" HEX HEAD BOLT
1/2" X 3-1/8" HEX HEAD BOLT
1/2" X 3" HEX HEAD BOLT
3/8" X 3" HEX HEAD BOLT
3/8" X 2-3/4" HEX HEAD BOLT
3/8" X 2-1/2" HEX HEAD BOLT
3/8" X 1-3/4" HEAD HEAD BOLT
3/8" X 3/4" HEX HEAD BOLT
3/8" X 2-3/4" HEX HEAD BOLT (ALL THREADED)
3/16" X 1/2" TAPING SCREW
5/16" X 3/8" SET SCREW
5/16" X 1/2" SET SCREW
3/4" X 1-1/2" WASHER
3/8" X 1-1/4" WASHER
1/2" X 1-1/16" WASHER
3/8" X 7/8" WASHER
1-3/4" "C" PIN
2-1/4" "C" PIN
1" "C" PIN
1/2" NYLON NUT
1/2" X 1-1/4" WASHER
3/8" NYLON NUT
BAND
3/8" X 3-3/4" HEX HEAD SCREW
0
1/4 1/2 3/4
1”
1/4 1/2 3/4
2” 1/4
1/2 3/4
3”
INCHES
-6-
1/4 1/2 3/4
5”
1/4 1/2 3/4
6”
MANY PARTS SHOWN HAVE BEEN PRE-ASSEMBLED BY THE FACTORY
parts diagram
-7-
ASSEMBLY
assembly instructions
Step 1:
Place Rear Base (1) on the floor.
Cap the Side Bases (2) with 2" x 3" Rect
End Caps (52). Attach the Side Bases (2)
and Triangular Link Plates (27) to both ends
of the Rear Base (1) and secure using 1/2"
x 4-1/4" Hex Head Bolts (73), 1/2" x 1-1/16"
Washers (89) and 1/2" Nylon Nuts (94).
Attach Side Base (2) and Triangular Link
Plates (27) to both sides of the Foot Plate
(17) each using two 1/2" x 4-1/4" Hex Head
Bolts (73), four 1/2" x 1-1/16" Washers (89)
and two 1/2" Nylon Nuts (94).
-8-
ASSEMBLY
assembly instructions
Step 2:
Cap Weight Base (21) with 2" Sq End
Caps (53). Attach Pec Dec Upright (6)
and Weight Base (21) to Rear Base (1)
using two 1/2 x 3-1/8" Hex Head Bolts
(76), four 1/2" x 1-1/16" Washers (89)
and two 1/2" Nylon Nuts (94).
Attach Front Uprights (3) to Triangular
Link Plates (27) each using two 1/2" x
4" Hex Head Bolts (74), four 1/2" x 11/16" Washers (89) and two 1/2" Nylon
Nuts (94).
-9-
ASSEMBLY
assembly instructions
Step 3:
Attach Racks (5) to Front Uprights (3)
each using four 3/8" x 3-3/4" Hex Head
Bolts (98), eight 3/8" x 7/8" Washers
(90), four 3/8" Nylon Nuts (96), 1/2" x
3-3/4" Hex Head Bolt (75), two 1/2" x
1-1/16" Washers (89) and 1/2" Nylon
Nut (94).
Attach both Front Uprights (3) and Racks
(5) to the Top Connect Beam (4) each
side using 1/2" x 4-1/4" Hex Head Bolts
(73), two 1/2" x 1-1/16" Washers (89)
and 1/2" Nylon Nuts (94).
-10-
ASSEMBLY
assembly instructions
Step 4:
Insert the 1" Bushings (69) to the holes
in Weight Base (21).
Insert the Guide Rods (9) through the 2"
Rubber Doughtnuts (63), Weight Stands
(31) and into the holes in the Weight
Base (21).
Insert two 1" Bushings (59) into the
Weight Top Block (22). Attach the Select
Rod (32) to the Weight Top Block (22)
using Top Weight Plate Bolt (72). Insert
the Weight Top Block (22) over the Guide
Rods (9).
Slide 3" Rubber Doughnuts (61) and
Short Olympic Sleeves (35) onto both
ends of the Weight Top Block (22) and
secure with 5/16" x 1/2" Set Screws (86).
Attach 2" Spring Clips (57) to Short
Olympic Sleeves (35).
-11-
ASSEMBLY
assembly instructions
Step 5:
Attach the Lat Bar Holder (19) to the
Top Cross Frame (7) using two 3/8" x
3" Hex Head Bolts (78), four 3/8" x
7/8" Washers (90) and two 3/8" Nylon
Nuts (96).
Cap Top Cross Frame (7) with 2" x 3"
Rect End Plugs (55). Insert two 1"
Bushing (69) into the holes under the
Top Cross Frame (7).
Slide Top Cross Frame (7) over the
two Guide Rods (9). Align the
mounting holes in the Top Cross Frame
(7) with the holes in the Pec Dec
Upright (6) then secure with two 1/2"
x 3-1/8" Hex Head Bolts (76), four 1/2"
x 1-1/16" Washers (89) and two 1/2"
Nylon Nuts (94). Attach Top Cross
Frame (7) to the Top Connect Beam
(4) using two 1/2" x 4-1/4" Hex Head
Bolts (73), four 1/2" x 1-1/16" Washers
(89) and two 1/2" Nylon Nuts (94).
-12-
ASSEMBLY
assembly instructions
Step 6:
Cap the Pec Dec Lower Pulley Block (18)
with 2" End Plug (54). Attach the Pec Dec
Lower Pulley Block (18) to the Pec Dec
Upright (6) using two 1/2" x 3" Hex Head
Bolts (77), four 1/2" x 1-1/16" Washers (89)
and two 1/2" Nylon Nuts (94).
Attach the Back Pad (44) to the Pec Dec
Upright (6) using two 3/8" x 2-3/4" Hex Head
Bolts (83) and two 3/8" x 7/8" Washers (90).
Cap the Leg Presses (20) with 2" x 3 Rect
End Plugs (55). Attach Leg Presses (20) to
Rear Base (1) each using two 1/2" x 3" Hex
Head Bolts (77), four 1/2" x 1-1/16" Washers
(89) and two 1/2" Nylon Nuts (94).
-13-
ASSEMBLY
assembly instructions
Step 7:
Hook the Lift Bar (11) onto the
Racks (5).
NOTE: The Hinge Plate (29) MUST
face front.
Insert the Guide Rod (9) through
the sleeve on Lift Bar (11), 2"
Rubber Doughnut (63), Right Adj
Height Arm (13) and into the sleeve
on Side Base (2). Then secure with
5/16" x 3/8" Set Screw (85). Hook
Left Adj Height Arm (14) onto Rack
(5). Repeat the same procedure
for left side of Lift Bar (11) and Left
Adj Height Arm (14).
Slide 3" Rubber Doughnut (61) and
Long Olympic Sleeve (36) onto
each end of Lift Bar (11). Secure
Long Olympic Sleeve (36) with
5/16" x 1/2" Set Screw (86). Attach
2" Spring Clip (57) to Long Olympic
Sleeve (36).
-14-
ASSEMBLY
assembly instructions
Step 8:
Cap Rear Upright (8) with 2" x 3"
Rect End Plug (55). Insert Guide
Rod (9) into the sleeve on Rear
Upright (8) by placing Rear
Upright (8) top-down. Attach Rear
Upright (8) to Triangular Link
Plates (27) using two 1/2" x 41/4" Hex Head Bolts (73), four
1/2" x 1-1/16" Washers (89) and
two 1/2" Nylon Nuts (94).
Attach each Rear Upright (8) to
Rack (5) and Top Connect Beam
(4) using 1/2" x 4" Hex Head Bolt
(74), two 1/2" x 1-1/16" Washers
(89) and 1/2" Nylon Nut (94).
Attach 1" "C" Pin (93) to Weight
Holder (33). Insert Weight
Holders (33) into the holes in Rear
Upright (8).
NOTE: The threaded end of
Weight Holder (33) MUST face
inner side.
Then tighten with 3/8" x 1-1/4"
Washer (88) and 3/8" x 3/4" Hex
Head Bolt (82).
Slide 3" Rubber Doughnut (61)
and Short Olympic Sleeve (35)
onto Weight Holder (33) and
secure with 5/16" x 1/2" Set Screw
(86). Secure Guide Rods (9) with
5/16" x 3/8" Set Screws (85).
-15-
ASSEMBLY
assembly instructions
Step 9:
Cap Pec Dec Top Pulley Block (23)
with 2" End Plugs (54). Cap Pec Dec
Support (24) with 2" End Plugs (54).
Insert four 3/4" Bushings (70) into the
sleeves on the Pec Dec Support (24).
Attach Pec Dec Top Pulley Block (23)
and Pec Dec Support (24) to the Pec
Dec Upright (6) using two 1/2" x 3-1/8"
Hex Head Bolts (76), four 1/2" x 11/16" Washers (89) and two 1/2" Nylon
Nuts (94).
Cap Right Pec Dec Arm (15) with two
2" Sq End Plugs (54). Slide 3/4" x 11/2" Washer (87) and Pec Dec Adj Cam
(25) onto the Right Pec Dec Arm (15).
NOTE: The ringlet on the Pec Dec Adj
Cam (25) MUST face outside.
Lock the Pec Dec Adj Cam (25) with
Pop Pin (67). Slide the Right Pec Dec
Arm (15) onto the Pec Dec Support
(24) and secure with 1/2" x 1-1/4"
Washer (95) and 1/2" Nylon Nut (94).
Cap 1/2" Nylon Nut (94) with Cap for
Nut (56). Slide the 4" Pec Dec Foam
Pad (42) onto the Right Pec Dec
Arm (15).
Repeat the same procedure for the
Left Pec Dec Arm (16), Pec Dec Adj
Cam (25) and Pec Dec Sopport (24).
-16-
ASSEMBLY
ROUTING THE TOP CABLE:
Insert the bolt end of Top Cable (48)
through Pulley T1 (Ball End outside).
Route cable over Pulley T2, down and
around pulley T3, up and
around pulley T4, down
and attach to Select
Rod (32) at least
7 threads.
TOP CABLE (48)
ball end
bolt end
T1
T2
T1
T2
T3
T4
T4
T3
T5
T5
-17-
assembly instructions
Step 10:
ASSEMBLY
assembly instructions
Step 11:
ROUTING THE PEC DEC CABLE:
Attach the metal ball to the ringlet of the
Pec Dec Adj Cam (25). Route the cable
over pulley P2, down and around pulley
P3, up and around pulley P4 then
attach the other metal ball
to the ringlet of the other
Pec Dec Adj Cam (25).
metal ball end
PEC DEC CABLE (50)
metal ball end
P1,P5
P2,P4
P3
-18-
ASSEMBLY
ROUTING THE LOWER CABLE:
Insert the eye end of Lower Cable (49)
through pulley L1. Route Cable beneath
pulley L1 continue through pulley L2, up and
around pulley L3, down and around pulley
L4 then attach the eye end to
Single Pulley Bracket (26)
using Hookup (46).
ball end
LOWER CABLE (49)
L1
eye end
L2
T3
L3
L3
T3
P3
L5
L4
L4
L5
L1
P3
L2
-19-
assembly instructions
Step 12:
ASSEMBLY
assembly instructions
Step 13:
Attach the Lat Bar (12) to the eyelet of Top
Cable (48) using Hookup (46) then place Lat
Bar (12) on the hook of Lat Bar Holder (19).
Attach accessories (34,40,41) to the cable
eyelet using Hookup (46) and Link Chain (47)
(when necessary).
-20-
NOTES
notes
-21-
WARRANTY
warranty
Warranty Coverage: Smooth Fitness, Inc. ("Smooth Fitness") warrants to the original purchaser that each new product to be
free from defects in workmanship and material, under normal use and conditions.
Period of Coverage: The Warranty on this product runs for the period of the lifetime of the original purchaser. This is a Partsonly Warranty, labor is not included. Smooth Fitness reserves the right to inspect damaged parts for misuse.
It is recommended that the Original Receipt be kept with the product manual.
Remedy Provided by Smooth Fitness: Smooth Fitness will provide a replacement part free of charge if a defect is found during
the Warranty period. You must pay any charges for shipping and handling outside of the Continental United States and for labor.
To obtain service call your local Smooth Retailer.
Parts repaired or replaced pursuant to this Warranty shall be warranted for the unexpired portion of the Warranty applying to
the original product. Any technical advice furnished before or after delivery in regard to the use or application of Smooth Fitness
products is furnished without charge and on the basis that it represents Smooth Fitness' best judgment under the circumstances
but that the advice is used at your sole risk.
Procedure for Obtaining Your Remedy Under This Warranty: To obtain service call your local Smooth Retailer. To help us
assist you, please have the following information ready:
Model name or number from the cover of the manual;
Serial number located on the frame of the unit; and
The part description and the order number.
Limitations on Warranty: This Warranty will only apply to the original end user. This Warranty does not cover any problems,
damages or failures that are caused by accident, improper assembly, failure to observe cautionary labels on the product, failure
to operate the product correctly, abuse or freight damage. Smooth Fitness does not warrant against any damage or defects that
may result from repair or alterations made to the product by an unauthorized repair facility.
This Warranty shall terminate if you sell or otherwise transfer this product. This Warranty does not apply to any product shipped
or handled outside of the United States. This Warranty does not apply if the product is used for rental or commercial use.
Consequential and incidental damages are not recoverable under this Warranty. (Some states do not allow the exclusion or
limitation of incidental or consequential damages, so the above limitation or exclusion may not apply to you.)
THIS WARRANTY IS EXPRESSLY IN LIEU OF ALL OTHER EXPRESS WARRANTIES. ALL IMPLIED WARRANTIES, INCLUDING
WARRANTIES OF MERCHANTABILITY OR FITNESS FOR ANY PARTICULAR PURPOSE, ARE LIMITED IN DURATION TO
ONE (1) YEAR FROM THE EFFECTIVE DATE OF THIS WARRANTY. SMOOTH FITNESS IS NOT LIABLE FOR CONSEQUENTIAL
OR INCIDENTAL DAMAGES RESULTING FROM ANY DEFECT IN PARTS NOR FOR ANY BREACH OF EXPRESS OR IMPLIED
WARRANTIES. SMOOTH FITNESS' SOLE LIABILITY UNDER THIS WARRANTY IS LIMITED TO THE TERMS DESCRIBED
IN THIS FORM.
THIS WARRANTY GIVES YOU SPECIFIC LEGAL RIGHTS, AND YOU MAY ALSO HAVE OTHER RIGHTS WHICH VARY FROM
STATE TO STATE.
For assistance with assembly or to order replacement parts, simply call your local Smooth Retailer. To help them assist you,
please have the following information ready:
Model name or number from the cover of the manual;
Serial number located on the frame of the unit; and
The part description and order number.
-22-
IMPORTANT STEPS
Before beginning
Before using this product, please
consult your personal physician for
a complete physical examination.
Frequent and strenuous exercise
should be approved by your doctor.
If any discomfort should result from
your use of this product, stop
exercising and consult your doctor.
Proper usage of this product is
essential. Please read your manual
carefully before exercising.
How you begin your exercise
program depends on your physical
condition. If you have been inactive
for several years, or are severely
overweight, you must start slowly
and increase your time gradually, a
few minutes per week.
Please keep all children away from
the equipment during use and when
equipment is unattended.
Always wear appropriate clothing,
including athletic shoes, when
exercising. Do not wear loose
clothing that could become caught
during exercising.
Make sure that all bolts and nuts are
tightened when equipment is in use.
Periodic maintenance is required on
all exercise equipment to keep it in
good condition.
Initially you may be able to exercise
only for a few minutes in your target
zone. However, your aerobic fitness
will improve over the next six to eight
weeks. Don’t be discouraged if it
takes longer. It’s important to work
at your own pace. Ultimately, you’ll
be able to exercise continuously for
30 minutes. And the better your
aerobic fitness, the harder you will
have to work to stay in your target
zone. But remember these essentials:
>Contact your physician before
starting a workout or training
program. Have your doctor review
your training and diet programs to
advise you of a workout routine you
should adopt.
>Begin your training program slowly
with realistic goals that have been
set by you and your doctor.
>Supplement your program with
some type of aerobic exercise such
as walking, jogging, swimming,
dancing and/or bicycling.
-23-
Monitor your pulse frequently. If you
do not have an electronic heart rate
monitor, have your physician show
you the proper way to manually check
your pulse by using your wrist or
neck. Establish your target heart rate
based on your age and
condition.
>Drink plenty of fluids during the
course of your routine. You must
replace the water content lost from
excessive exercising to avoid
dehydration. Avoid drinking large
amounts of cold liquids. Fluids should
be at room temperature when
consumed.
important steps
Warning
To make sure your heart is beating
in its target zone, you’ll need to know
how to monitor your heart rate. The
easiest way is to feel the pulse in
the carotid artery on either side of
your neck, between the windpipe
and the large neck muscles. Count
PULSE IN BEATS PER MINUTE
EXERCISING IN YOUR TARGET ZONE
target heart rate
Finding your pulse
the number of beats in ten seconds,
then multiply by six. This gives you
the number of beats per minute.
How fast should your heart beat
during aerobic exercise? Fast
enough to reach and stay in its
“target zone,” a range of beats per
minute that is largely determined by
your age and physical condition. To
determine your target zone, consult
the chart we have provided.
ADVANCED • Sports, athletic conditioning or
interval training
200
190
FITNESS • Optimal training, aerobic
or cardiovascular
170
HEALTH • Beginner, low intensity with long
duration produces fat burning
180
160
150
140
130
120
110
100
90
80
70
20
25
30
35
40
45
50
55
60
65
70
AGE IN YEARS
Aerobic exercise is any
sustained activity that sends oxygen
to your muscles via your heart and
lungs. It will improve the fitness of
your lungs and heart: your body’s
most important muscle. Aerobic
fitness is promoted by any activity
that uses your large muscle groups
- arms, legs or buttocks, for example.
Your heart beats quickly and you
-24-
breath deeply. An aerobic exercise
should be part of your entire exercise
routine.
MUSCLE CHART
muscle chart
The exercise routine that is
performed on this product will
develop both upper and lower body
muscle groups. These muscle
groups are shown on the chart
below.
Trapezius
Anterior Deltoid
Posterior Deltoid
Pectoralis Major
Serratus Anterior
Triceps
Bicep
Latissimus Dorsi
Abdominals
Sartorius
Gluteals
Quadriceps
Hamstrings
Tibialis
Gastrocnemius
(Calf)
-25-
WARM UP AND COOL DOWN
stretching routine
Inner Thigh Stretch
A successful exercise program
consists of a warm-up, aerobic
exercise, and a cool-down. Do the
entire program at least two and
preferably three times a week, resting
for a day between workouts. After
several months, you can increase
your workouts to four or five times
per week.
Warming up is an important part of
your workout, and should begin every
session. It prepares your body for
more strenuous exercise by heating
up and stretching out your muscles,
increasing your circulation and pulse
rate, and delivering more oxygen to
your muscles. At the end of your
workout, repeat these exercises to
reduce sore muscle problems. We
suggest the following warm-up and
cool-down exercises:
Sit with the soles of your feet together
with your knees pointing outward. Pull
your feet as close into your groin as
possible. Gently push your knees
towards the floor. Hold for 15 counts.
Hamstring Stretch
Sit with your right leg extended. Rest the sole
of your left foot against your right inner thigh.
Stretch toward your toe as far as possible.
Hold for 15 counts. Relax and then repeat
with left leg extended.
Head Roll
Rotate your head to the right for one count,
feeling the stretch up the left side of your
neck. Next, rotate your head back for one
count, stretching your chin to the ceiling
and letting your mouth open. Rotate your
head to the left for one count, and finally,
drop your head to your chest for one count.
-26-
Calf-Achilles Stretch
Lean against a wall with your left leg in
front of the right and your arms forward.
Keep your right leg straight and the left
foot on the floor; then bend the left leg
and lean forward by moving your hips
toward the wall. Hold, then repeat on
the other side for 15 counts.
Side Stretch
Open your arms to the side and continue
lifting them until they are over your head.
Reach your right arm as far upward
toward the ceiling as you can for one
count. Feel the stretch up your right side.
Repeat this action with your left arm.
-27-
Toe Touch
Slowly bend forward from
your waist, letting your back
and shoulders relax as you
stretch toward your toes.
Reach down as far as you can
and hold for 15 counts.
stretching routine
Shoulder Lift
Lift your right shoulder up toward
your ear for one count. Then lift
your left shoulder up for one
count as you lower your right
shoulder.
Smooth Fitness
717 Fellowship Road
Suite C
Mt. Laurel, NJ 08054
Copyright © 2002
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