Proform Pfbe096230 Ab Glider Bench Users Manual
Proform-Pfbe096230-Owner-S-Manual proform-pfbe096230-owner-s-manual
2015-04-13
: Proform Proform-Pfbe096230-Ab-Glider-Bench-Users-Manual-699586 proform-pfbe096230-ab-glider-bench-users-manual-699586 proform pdf
Open the PDF directly: View PDF 
.
Page Count: 20
USER%S MANUAL
!"#$%&'()*+"#'
,"-%&
www.proform.com
CAUTION
Read all precautions and instruc-
tions in this manual before using
this equipment. Keep this manual
for future reference.
Model No. PFBE09623.0
Serial No.
.#$/"'/0"'1"#$%&'2)*+"#'$2'/0"'13%-"'
%+45"'64#'#"6"#"2-"7
To register your product and
activate your warranty today,
go to www.proformservice.com/
registration.
For service at any time, go to
www.proformservice.com.
8#'-%&&'9:;;;:<==:9===
>427?@#$7'A'%7*7?A'37*7'>B
!%/7';'%7*7?9C'37*7'>B
Please do not contact the store.
ACTIVATE YOUR
WARRANTY
CUSTOMER CARE
2
WARNING DECAL PLACEMENT
TABLE OF CONTENTS
.DE(F(G',HIDJ'KJDIH>H(B 7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7C
F>K8EBD(B'KEHIDLBF8(!'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7=
MH@8EH'N8L'MHGF(7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7O
KDEB'F,H(BF@FIDBF8('IPDEB7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7<
D!!H>MJN 7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7A
P8.'B8'L!H'BPH'DM,8>F(DJ'HQHEIF!HE'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7 99
HQHEIF!H'GLF,HJF(H!'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'79O
KDEB'JF!B7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'79<
HQKJ8,H,',ED.F(G7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'79A
8E,HEF(G'EHKJDIH>H(B'KDEB! '7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7' M%-R'I45"#
JF>FBH,'.DEED(BN7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7'7' M%-R'I45"#
B0$1'S#%T$2U'104T1'/0"'&4-%/$42V1W'46'/0"'T%#2$2U'
S"-%&V1W7'If a decal is missing or illegible, see
the front cover of this manual and request a
free replacement decal. Apply the decal in the
location shown. (4/"X'B0"'S"-%&V1W'*%Y'24/'+"'
104T2'%/'%-/)%&'1$Z"7
KE8@8E>'$1'%'#"U$1/"#"S'/#%S"*%#R'46'FI8('FK['F2-7
3
WARNING: To reduce the risk of serious injury, read all important precautions and
instructions in this manual and all warnings on your abdominal exerciser before using your abdomi-
nal exerciser. ICON assumes no responsibility for personal injury or property damage sustained by
or through the use of this product.
IMPORTANT PRECAUTIONS
1. It is the responsibility of the owner to ensure
that all users of the abdominal exerciser are
adequately informed of all precautions.
2. Before beginning any exercise program,
consult your physician. This is especially
important for persons over age 35 or per-
sons with pre-existing health problems.
3. Use the abdominal exerciser only as
described in this manual.
4. The abdominal exerciser is intended for
home use only. Do not use the abdominal
exerciser in any commercial, rental, or insti-
tutional setting.
5. Keep the abdominal exerciser indoors, away
from moisture and dust. Do not put the
abdominal exerciser in a garage or covered
patio, or near water.
6. Place the abdominal exerciser on a level sur-
face, with carpet or a non-slip mat beneath
it. Make sure that there is enough clearance
around the abdominal exerciser to mount,
dismount, and use the abdominal exerciser.
7. Inspect and properly tighten all parts regu-
larly. Replace any worn parts immediately.
8. Keep children under age 12 and pets away
from the abdominal exerciser at all times.
9. The abdominal exerciser should not be used
by persons weighing more than 250 lbs.
(113 kg).
10. Wear appropriate clothes while exercising;
do not wear loose clothes that could become
caught on the abdominal exerciser. Always
wear athletic shoes for foot protection while
exercising.
11. Use extreme caution while mounting and
dismounting the abdominal exerciser (see
HOW TO MOUNT AND DISMOUNT THE
ABDOMINAL EXERCISER on page 12).
Always hold the handlebar while exercising;
do not hold the pivot frame or the console.
12. Keep hands and feet away from moving
parts.
13. Over exercising may result in serious injury
or death. If you feel faint or if you experience
pain while exercising, stop immediately and
cool down.
4
all
STANDARD SERVICE PLANS
5
B0%2R'Y4)'64#'1"&"-/$2U'/0"'KE8@8E>\'DM'GJF,HE'
!K8EB'%+S4*$2%&'"]"#-$1"#7'B0"'5"#1%/$&"'DM'
GJF,HE'!K8EB'%+S4*$2%&'"]"#-$1"#'$1'S"1$U2"S'/4'
0"&3'Y4)'S"5"&43'Y4)#'-4#"'*)1-&"1['$*3#45"'Y4)#'
*)1-&"'/42"['%-0$"5"'%'10%3"&$"#''U)#"['%2S'$2-#"%1"'
Y4)#'45"#%&&''/2"117
For your bene t, read this manual carefully before
using the abdominal exerciser. F6'Y4)'0%5"'^)"1/$421'
%6/"#'#"%S$2U'/0$1'*%2)%&['3&"%1"'1""'/0"'6#42/'-45"#'
46'/0$1'*%2)%&7'B4'0"&3')1'%11$1/'Y4)['24/"'/0"'3#4S)-/'
*4S"&'2)*+"#'%2S'1"#$%&'2)*+"#'+"64#"'-42/%-/$2U')17'
B0"'*4S"&'2)*+"#'%2S'/0"'&4-%/$42'46'/0"'1"#$%&'2)*:
+"#'S"-%&'%#"'104T2'42'/0"'6#42/'-45"#'46'/0$1'*%2)%&7'
M"64#"'#"%S$2U'6)#/0"#['3&"%1"'#"5$"T'/0"'S#%T$2U'
+"&4T'%2S'6%*$&$%#$Z"'Y4)#1"&6'T$/0'/0"'&%+"&"S'3%#/17
BEFORE YOU BEGIN
J"2U/0X' ='6/7'99'$27'V99_'-*W
.$S/0X' C'6/7'`'$27'V`_'-*W P%2S&"+%#
K$2
I4214&"
a2""'K%S
!/43
K$54/'@#%*"
6
>;']'9O<**'M4&/'
V=bW?O
>;'I)#5"S'
.%10"#'V=_W?;
>A'.%10"#'
V=<W?O
>;'.%10"#'
V=OW?9b
>;'J4-R2)/'
V=;W?O
>;']'9<**'!-#"T'
VC_W?9b
>O']'9A**
!-#"T'V=9W?=
>A']'9<**'!-#"T'
VC;W?O
>O'.%10"#'
V=AW?9 >;'!3&$/'
.%10"#'VCOW?C
PART IDENTIFICATION CHART
L1"'/0"'S#%T$2U1'+"&4T'/4'$S"2/$6Y'/0"'1*%&&'3%#/1'2""S"S'64#'%11"*+&Y7'B0"'2)*+"#'$2'3%#"2/0"1"1'+"&4T'"%-0'
S#%T$2U'$1'/0"'R"Y'2)*+"#'46'/0"'3%#/['6#4*'/0"'KDEB'JF!B'2"%#'/0"'"2S'46'/0$1'*%2)%&7'B0"'2)*+"#'64&&4T$2U'/0"'
R"Y'2)*+"#'$1'/0"'^)%2/$/Y'2""S"S'64#'%11"*+&Y7'Note: If a part is not in the hardware kit, check to see if it
has been preassembled. Extra parts may be included.
7
c' B4'0$#"'%2'%)/04#$Z"S'1"#5$-"'/"-02$-$%2'/4'%11"*:
+&"'/0"'%+S4*$2%&'"]"#-$1"#['-%&&'9:;bb:OO<:CO;b7'
c' D11"*+&Y'#"^)$#"1'/T4'3"#14217
c' K&%-"'%&&'3%#/1'$2'%'-&"%#"S'%#"%'%2S'#"*45"'/0"'
3%-R$2U'*%/"#$%&17',4'24/'S$1341"'46'/0"'3%-R$2U'
*%/"#$%&1')2/$&'Y4)''2$10'%&&'%11"*+&Y'1/"317
c' B4'$S"2/$6Y'1*%&&'3%#/1['1""'3%U"'A7
c' F2'%SS$/$42'/4'/0"'$2-&)S"S'/44&V1W['%11"*+&Y'
#"^)$#"1'/0"'64&&4T$2U'/44&1X
42"'K0$&&$31'1-#"TS#$5"#'
42"'%Sd)1/%+&"'T#"2-0'
D11"*+&Y'*%Y'+"'"%1$"#'$6'Y4)'0%5"'%'1"/'46'
T#"2-0"17'B4'%54$S'S%*%U$2U'3%#/1['S4'24/')1"'
34T"#'/44&17
ASSEMBLY
97' Go to www.profromservice.com/registration
on your computer and register your product.
' c' '%-/$5%/"1'Y4)#'T%##%2/Y
' c' '1%5"1'Y4)'/$*"'$6'Y4)'"5"#'2""S'/4'-42/%-/'
I)1/4*"#'I%#"
' c' '%&&4T1')1'/4'24/$6Y'Y4)'46')3U#%S"1'%2S'466"#1
''(4/"X'F6'Y4)'S4'24/'0%5"'F2/"#2"/'%--"11['-%&&'
I)1/4*"#'I%#"'V1""'/0"'6#42/'-45"#'46'/0$1'
*%2)%&W'%2S'#"U$1/"#'Y4)#'3#4S)-/7
9
C7' FS"2/$6Y'/0"'E"%#'!/%+$&$Z"#'VCW['T0$-0'0%1'04&"1'
$2'/0"'/43'%2S'+4//4*['%2S'4#$"2/'$/'%1'104T27
' D//%-0'/0"'E"%#'!/%+$&$Z"#'VCW'/4'/0"'>%$2'@#%*"'
V9W'T$/0'64)#'>;']'9<**'!-#"T1'VC_W'%2S'64)#'
>;'.%10"#1'V=OW7'Start all four Screws, and
then tighten them.
''B0"2['%//%-0'/0"'@#%*"'@44/'V99W'/4'/0"')2S"#:
1$S"'46'/0"'>%$2'@#%*"'V9W'T$/0'%2'>O']'9A**'
!-#"T'V=9W'%2S'%2'>O'.%10"#'V=AW7
C
C
9
=O
99
=9
C_
C_
C_
=O
=O
=A
8
=7' 8#$"2/'/0"'@#42/'J"U'VCAW'%2S'/0"'@#42/'!/%+$&$Z"#'
VOW'%1'104T27
' D//%-0'/0"'@#42/'J"U'VCAW'/4'/0"'@#42/'!/%+$&$Z"#'
VOW'T$/0'64)#'>;']'9<**'!-#"T1'VC_W'%2S'64)#'
>;'.%10"#1'V=OW7'Start all four Screws, and
then tighten them.
=
O
=O
C_
CA
C_
=O
O
O7' D//%-0'/0"'@#42/'J"U'VCAW'/4'/0"'>%$2'@#%*"'V9W'
T$/0'/T4'>;']'9<**'!-#"T1'VC_W['/T4'>;'!3&$/'
.%10"#1'VCOW['%2S'/T4'>;'.%10"#1'V=OW7'Start
both Screws, and then tighten them.
9
C_
C_
CO
CO
=O
=O
CA
9
A
A7' 8#$"2/'/0"'I%##$%U"'VAW'%1'104T27'!&$S"'/0"'
I%##$%U"'42/4'/0"'K$54/'@#%*"'V=W7
A
=
."&S"S'
M%#
<
<7' 8#$"2/'/0"'a2""'K%S'V`W'%2S'/0"'I%##$%U"'VAW'%1'
104T27
' D//%-0'/0"'a2""'K%S'V`W'/4'/0"'I%##$%U"'VAW'T$/0'
64)#'>A']'9<**'M)//42'!-#"T1'VC;W'%2S'64)#'>A'
.%10"#1'V=<W7
`
A
.$S"'
H2S
."&S"S'
M%#
=<
=<
C;
C;
10
;
;7' D//%-0'/0"'E$U0/'P%2S&"+%#'V<W'%2S'/0"'J"6/'
P%2S&"+%#'V_W'/4'/0"'P%2S&"+%#'M#%-"'V=`W'T$/0'
/T4'>;']'9O<**'M4&/1'V=bW['64)#'>;'I)#5"S'
.%10"#1'V=_W['%2S'/T4'>;'J4-R2)/1'V=;W7'Do
not tighten the Locknuts yet.
' ("]/['%//%-0'/0"'E$U0/'P%2S&"+%#'V<W'%2S'/0"'J"6/'
P%2S&"+%#'V_W'/4'/0"'>%$2'@#%*"'V9W'T$/0'/T4'>;'
]'9O<**'M4&/1'V=bW['64)#'>;'I)#5"S'.%10"#1'
V=_W['%2S'/T4'>;'J4-R2)/1'V=;W7
Tip: It may be helpful to use a hex key to turn
each M8 x 145mm Bolt (30) while you insert
it through the Handlebars (5, 9) and the Main
Frame (1).
' B0"2['/$U0/"2'/0"'6$#1/'/T4'>;'J4-R2)/1'V=;W'/0%/'
Y4)')1"S'$2'/0$1'1/"37
9
<
_
=_
=;
=;
=b
=b
=_
=_
=_
=`
`
`7' >45"'/0"'I%##$%U"'VAW'/4'/0"'341$/$42'104T2['
%2S'%&$U2'/0"'$2S$-%/"S'04&"'$2'/0"'I%##$%U"'T$/0'
/0"'-4##"1342S$2U'04&"'V24/'104T2W'$2'/0"'K$54/'
@#%*"'V=W7
' F21"#/'/0"'K$2'VC`W'$2/4'/0"'I%##$%U"'VAW'%2S'/0"'
K$54/'@#%*"'V=W7
' B0"2['/$U0/"2'/0"'!/43'V9AW'$2/4'/0"'K$54/'
@#%*"'V=W7
AC`
P4&"
9A
=
11
_
'_7' B0"'I4214&"'V;W'#"^)$#"1'42"'DD'+%//"#Y'
V24/'$2-&)S"SWe'%2'%&R%&$2"'+%//"#Y'$1'#"-4*:
*"2S"S7'IMPORTANT: If the console has
been exposed to cold temperatures, allow
it to warm to room temperature before you
insert a battery. Otherwise, you may dam-
age the console display or other electronic
components.
E"*45"'/0"'+%//"#Y'-45"#'6#4*'/0"'+%-R'46'/0"'
I4214&"'V;W['%2S'$21"#/'%'+%//"#Y'$2/4'/0"'+%//"#Y'
-4*3%#/*"2/7'Make sure that the battery is
oriented as shown by the markings inside the
battery compartment. B0"2['#"%//%-0'/0"'+%/:
/"#Y'-45"#7'
' ("]/['-422"-/'/0"'T$#"'42'/0"'I4214&"'V;W'/4'/0"'
E""S'!T$/-0'.$#"'V9;W7
'Tip: Avoid pinching the wires.'F21"#/'/0"'
I4214&"'V;W'$2/4'/0"'K$54/'@#%*"'V=W7D//%-0'/0"'
I4214&"'T$/0'/T4'>O']'9A**'!-#"T1'V=9W7
;
9;
=9
=
M%//"#Y'
I4*3%#/*"2/
Avoid pinching
the wires
9b7'Make sure that all parts are properly tightened before you use the abdominal exerciser. (4/"X'H]/#%'
3%#/1'*%Y'+"'$2-&)S"S7'K&%-"'%'*%/'+"2"%/0'/0"'%+S4*$2%&'"]"#-$1"#'/4'3#4/"-/'/0"'6&44#7'
12
HOW TO USE THE ABDOMINAL EXERCISER
HOW TO MOUNT AND DISMOUNT THE
ABDOMINAL EXERCISER
The pivot frame can swivel from side to side, and
the knee pad can move forward and backward; to
avoid losing your balance, use extreme caution
while mounting and dismounting the abdominal
exerciser.
M"64#"'*4)2/$2U'/0"'%+S4*$2%&'"]"#-$1"#['*%R"'1)#"'
/0%/'/0"'K$54/'@#%*"'V=W'$1'$2'/0"'341$/$42'104T2'$2'/0"'
&%#U"'S#%T$2U'+"&4T7'Do not rotate the Pivot Frame
so that the Console (8) is near the oor as shown
in the inset drawing.
("]/['1/%2S'+"1$S"'/0"'%+S4*$2%&'"]"#-$1"#'%2S'04&S'
/0"'P%2S&"+%#1'V<['_W''#*&Y'T$/0'+4/0'0%2S17'K&%-"'42"'
R2""'42'/0"'a2""'K%S'V`W['0%&6T%Y'+"/T""2'/0"'6#42/'
46'/0"'a2""'K%S'%2S'/0"'+%-R'46'/0"'a2""'K%S7'B0"2['
3&%-"'Y4)#'4/0"#'R2""'42'/0"'a2""'K%S7'N4)#'R2""1'
104)&S'+"'42'/0"'1$S"1'46'/0"'&4U4'42'/0"'a2""'K%S7'
Always hold the Handlebars while exercising; do
not hold the Pivot Frame (3) or the Console (8).
B4'S$1*4)2/['04&S'/0"'P%2S&"+%#1'V<['_W'%2S'3&%-"'42"'
644/'%/'%'/$*"'42'/0"'6&44#'+"1$S"'/0"'a2""'K%S'V`W7
HOW TO LOCK THE PIVOT FRAME
B4'&4-R'/0"'K$54/'@#%*"'V=W'14'/0%/'$/'T$&&'24/'1T$5"&'
6#4*'1$S"'/4'1$S"['$21"#/'/0"'K$2'VC`W'$2/4'/0"'K$54/'
@#%*"'%2S'/0"'>%$2'@#%*"'V9W7
HOW TO LOCK THE KNEE PAD
B4'&4-R'/0"'a2""'K%S'V`W'14'/0%/'$/'T$&&'24/'*45"'
64#T%#S'%2S'+%-RT%#S['$21"#/'/0"'K$2'VC`W'$2/4'/0"'
I%##$%U"'VAW'%2S'/0"'K$54/'@#%*"'V=W7
9
C`
`
;<
_
=
A
`
C`
=
;
=
=
13
FEATURES OF THE CONSOLE
B0"'-4214&"'6"%/)#"1'6$5"'*4S"1'/0%/'3#45$S"'$21/%2/'
"]"#-$1"'6""S+%-R'S)#$2U'Y4)#'T4#R4)/1X'
ScanfB0$1'*4S"'
S$13&%Y1'/0"'B$*"['
I%&4#$"['%2S'E"31g
>$2'*4S"1'$2'%'
#"3"%/$2U'-Y-&"7
TimefB0$1'*4S"'
S$13&%Y1'/0"'"&%31"S'
/$*"7'
CountfB0$1'*4S"'
S$13&%Y1'/0"'2)*+"#'
46'#"3"/$/$421'-4*:
3&"/"S'S)#$2U'/0"'-)##"2/'T4#R4)/7'
CaloriefB0$1'*4S"'S$13&%Y1'/0"'%33#4]$*%/"'2)*+"#'
46'-%&4#$"1'+)#2"S7'
Reps/MinfB0$1'*4S"'S$13&%Y1'/0"'2)*+"#'46'#"3"/$:
/$421'+"$2U'-4*3&"/"S'3"#'*$2)/"7
HOW TO USE THE CONSOLE
(4/"X'>%R"'1)#"'/0%/'%'+%//"#Y'$1'$21/%&&"S'V1""'%11"*:
+&Y'1/"3'_'42'3%U"'99W7'F6'/0"#"'$1'%'10""/'46'-&"%#'
3&%1/$-'42'/0"'S$13&%Y['#"*45"'/0"'3&%1/$-7
1. Turn on the console.
''K#"11'/0"'-4214&"'+)//42'4#'+"U$2'"]"#-$1$2U'/4'/)#2'
42'/0"'-4214&"7
2. Select a mode for display.
' Scan modefB4'
1"&"-/'/0"'1-%2'
*4S"['3#"11'/0"'
-4214&"'+)//42'
#"3"%/"S&Y')2/$&'
%2'%##4T'%33"%#1'
2"]/'/4'/0"'T4#S'
!ID(7
''Time, Calorie, or Reps/Min modefB4'1"&"-/'42"'
46'/0"1"'*4S"1'64#'-42/$2)4)1'S$13&%Y['3#"11'/0"'
-4214&"'+)//42'#"3"%/"S&Y')2/$&'%2'%##4T'%33"%#1'
2"]/'/4'/0"'S"1$#"S'1"&"-/$427'Make sure that there
is not an arrow next to the word SCAN.
3. Begin exercising and follow your progress with
the display.
D1'Y4)'"]"#-$1"['/0"'-4214&"'T$&&'3#45$S"'$21/%2/'
"]"#-$1"'6""S+%-R7'
4. Reset the console, if desired.
''B4'#"1"/'/0"'-4214&"'S$13&%Y['3#"11'%2S'04&S'/0"''
-4214&"'+)//42'64#'1"5"#%&'1"-42S1')2/$&'Z"#41'
%33"%#'$2'/0"'S$13&%Y7
5. When you are finished exercising, the console
will turn off automatically.
'''F6'Y4)'S4'24/'*45"'/0"'R2""'3%S'%2S'S4'24/'3#"11'
/0"'-4214&"'+)//42'64#'%'6"T'*$2)/"1['/0"'-4214&"'
T$&&'/)#2'466'%)/4*%/$-%&&Y7
14
HOW TO USE THE ABDOMINAL EXERCISER
B0"'%+S4*$2%&'"]"#-$1"#'-%2'+"')1"S'T$/0'/0"'3$54/'
6#%*"'&4-R"S'4#')2&4-R"S'V1""'P8.'B8'J8Ia'BPH'
KFh8B'@ED>H'42'3%U"'9CW7'F2'%SS$/$42['/0"'%+S4*:
$2%&'"]"#-$1"#'-%2'+"')1"S'T$/0'/0"'R2""'3%S'&4-R"S'
4#')2&4-R"S'V1""'P8.'B8'J8Ia'BPH'a(HH'KD,'42'
3%U"'9CW7'
With the pivot frame and the knee pad unlocked,'
/0"'3$54/'6#%*"'-%2'1T$5"&'6#4*'1$S"'/4'1$S"'%2S'/0"'
R2""'3%S'-%2'*45"'64#T%#S'%2S'+%-RT%#S7'B4'"]"#:
-$1"[')1"'Y4)#'-4#"'*)1-&"1'/4'1T$5"&'/0"'3$54/'6#%*"'
6#4*'1$S"'/4'1$S"'%2Sg4#'/4'*45"'/0"'R2""'3%S'64#T%#S'
%2S'+%-RT%#S7'
With the pivot frame locked and the knee pad
unlocked,'/0"'3$54/'6#%*"'T$&&'24/'1T$5"&'6#4*'1$S"'/4'
1$S"['+)/'/0"'R2""'3%S'T$&&'*45"'64#T%#S'%2S'+%-R:
T%#S7'B4'"]"#-$1"[')1"'Y4)#'-4#"'*)1-&"1'/4'*45"'/0"'
R2""'3%S'64#T%#S'%2S'+%-RT%#S7
With the pivot frame unlocked and the knee pad
locked,'/0"'3$54/'6#%*"'-%2'1T$5"&'6#4*'1$S"'/4'1$S"['
+)/'/0"'R2""'3%S'T$&&'24/'*45"'64#T%#S'%2S'+%-RT%#S7'
B4'"]"#-$1"[')1"'Y4)#'-4#"'*)1-&"1'/4'1T$5"&'/0"'3$54/'
6#%*"'6#4*'1$S"'/4'1$S"7
@4#'*4#"'$264#*%/$42['1""'/0"'$2-&)S"S'T4#R4)/',h,7
15
B0"1"'U)$S"&$2"1'T$&&'0"&3'Y4)'/4'3&%2'Y4)#'"]"#-$1"'
3#4U#%*7'@4#'S"/%$&"S'"]"#-$1"'$264#*%/$42['4+/%$2'%'
#"3)/%+&"'+44R'4#'-421)&/'Y4)#'30Y1$-$%27'E"*"*+"#['
3#43"#'2)/#$/$42'%2S'%S"^)%/"'#"1/'%#"'"11"2/$%&'64#'
1)--"116)&'#"1)&/17'
EXERCISE INTENSITY
.0"/0"#'Y4)#'U4%&'$1'/4'+)#2'6%/'4#'/4'1/#"2U/0"2'Y4)#'
-%#S$45%1-)&%#'1Y1/"*['"]"#-$1$2U'%/'/0"'3#43"#'$2/"2:
1$/Y'$1'/0"'R"Y'/4'%-0$"5$2U'#"1)&/17'N4)'-%2')1"'Y4)#'
0"%#/'#%/"'%1'%'U)$S"'/4'6$2S'/0"'3#43"#'$2/"21$/Y'&"5"&7'
B0"'-0%#/'+"&4T'104T1'#"-4**"2S"S'0"%#/'#%/"1'64#'
6%/'+)#2$2U'%2S'%"#4+$-'"]"#-$1"7
B4'6$2S'/0"'3#43"#'$2/"21$/Y'&"5"&['6$2S'Y4)#'%U"'%/'/0"'
+4//4*'46'/0"'-0%#/'V%U"1'%#"'#4)2S"S'466'/4'/0"'2"%#:
"1/'/"2'Y"%#1W7'B0"'/0#""'2)*+"#1'&$1/"S'%+45"'Y4)#'
%U"'S"6$2"'Y4)#'i/#%$2$2U'Z42"7j'B0"'&4T"1/'2)*+"#'$1'
/0"'0"%#/'#%/"'64#'6%/'+)#2$2U['/0"'*$SS&"'2)*+"#'$1'/0"'
0"%#/'#%/"'64#'*%]$*)*'6%/'+)#2$2U['%2S'/0"'0$U0"1/'
2)*+"#'$1'/0"'0"%#/'#%/"'64#'%"#4+$-'"]"#-$1"7
Burning FatfB4'+)#2'6%/'"66"-/$5"&Y['Y4)'*)1/'"]"#:
-$1"'%/'%'&4T'$2/"21$/Y'&"5"&'64#'%'1)1/%$2"S'3"#$4S'46'
/$*"7',)#$2U'/0"'6$#1/'6"T'*$2)/"1'46'"]"#-$1"['Y4)#'
+4SY')1"1'-%#+40YS#%/"'-%&4#$"1'64#'"2"#UY7'82&Y'%6/"#'
/0"'6$#1/'6"T'*$2)/"1'46'"]"#-$1"'S4"1'Y4)#'+4SY'+"U$2'
/4')1"'1/4#"S'6%/'-%&4#$"1'64#'"2"#UY7'F6'Y4)#'U4%&'$1'/4'
+)#2'6%/['%Sd)1/'/0"'$2/"21$/Y'46'Y4)#'"]"#-$1"')2/$&'Y4)#'
0"%#/'#%/"'$1'2"%#'/0"'&4T"1/'2)*+"#'$2'Y4)#'/#%$2$2U'
Z42"7'@4#'*%]$*)*'6%/'+)#2$2U['"]"#-$1"'T$/0'Y4)#'
0"%#/'#%/"'2"%#'/0"'*$SS&"'2)*+"#'$2'Y4)#'/#%$2$2U'
Z42"7
Aerobic ExercisefF6'Y4)#'U4%&'$1'/4'1/#"2U/0"2'Y4)#'
-%#S$45%1-)&%#'1Y1/"*['Y4)'*)1/'3"#64#*'%"#4+$-'
"]"#-$1"['T0$-0'$1'%-/$5$/Y'/0%/'#"^)$#"1'&%#U"'%*4)2/1'
46'4]YU"2'64#'3#4&42U"S'3"#$4S1'46'/$*"7'@4#'%"#4+$-'
"]"#-$1"['%Sd)1/'/0"'$2/"21$/Y'46'Y4)#'"]"#-$1"')2/$&'Y4)#'
0"%#/'#%/"'$1'2"%#'/0"'0$U0"1/'2)*+"#'$2'Y4)#'/#%$2$2U'
Z42"7'
HOW TO MEASURE YOUR HEART RATE
B4'*"%1)#"'Y4)#'0"%#/'
#%/"['"]"#-$1"'64#'%/'&"%1/'
64)#'*$2)/"17'B0"2['1/43'
"]"#-$1$2U'%2S'3&%-"'
/T4'6$2U"#1'42'Y4)#'
T#$1/'%1'104T27'B%R"'%'
1$]:1"-42S'0"%#/+"%/'
-4)2/['%2S'*)&/$3&Y'/0"'
#"1)&/'+Y'9b'/4'6$2S'Y4)#'0"%#/'#%/"7'@4#'"]%*3&"['$6'Y4)#'
1$]:1"-42S'0"%#/+"%/'-4)2/'$1'9O['Y4)#'0"%#/'#%/"'$1'9Ob'
+"%/1'3"#'*$2)/"7
WORKOUT GUIDELINES
Warming Upf!/%#/'T$/0'<'/4'9b'*$2)/"1'46'1/#"/-0:
$2U'%2S'&$U0/'"]"#-$1"7'D'T%#*:)3'$2-#"%1"1'Y4)#'+4SY'
/"*3"#%/)#"['0"%#/'#%/"['%2S'-$#-)&%/$42'$2'3#"3%#%/$42'
64#'"]"#-$1"7'
Training Zone ExercisefH]"#-$1"'64#'Cb'/4'=b'*$2:
)/"1'T$/0'Y4)#'0"%#/'#%/"'$2'Y4)#'/#%$2$2U'Z42"7'V,)#$2U'
/0"'6$#1/'6"T'T""R1'46'Y4)#'"]"#-$1"'3#4U#%*['S4'24/'
R""3'Y4)#'0"%#/'#%/"'$2'Y4)#'/#%$2$2U'Z42"'64#'&42U"#'
/0%2'Cb'*$2)/"17W'M#"%/0"'#"U)&%#&Y'%2S'S""3&Y'%1'Y4)'
"]"#-$1"e'2"5"#'04&S'Y4)#'+#"%/07'
Cooling Downf@$2$10'T$/0'<'/4'9b'*$2)/"1'46'1/#"/-0:
$2U7'!/#"/-0$2U'$2-#"%1"1'/0"'6&"]$+$&$/Y'46'Y4)#'*)1-&"1'
%2S'0"&31'/4'3#"5"2/'341/:"]"#-$1"'3#4+&"*17
EXERCISE FREQUENCY
B4'*%$2/%$2'4#'$*3#45"'Y4)#'-42S$/$42['-4*3&"/"'/0#""'
T4#R4)/1'"%-0'T""R['T$/0'%/'&"%1/'42"'S%Y'46'#"1/'
+"/T""2'T4#R4)/17'D6/"#'%'6"T'*42/01'46'#"U)&%#'"]"#:
-$1"['Y4)'*%Y'-4*3&"/"')3'/4'6$5"'T4#R4)/1'"%-0'T""R['
$6'S"1$#"S7'E"*"*+"#['/0"'R"Y'/4'1)--"11'$1'/4'*%R"'
"]"#-$1"'%'#"U)&%#'%2S'"2d4Y%+&"'3%#/'46'Y4)#'"5"#YS%Y'
&$6"7
WARNING: Before beginning this
or any exercise program, consult your physi-
cian. This is especially important for persons
over age 35 or persons with pre-existing
health problems.
EXERCISE GUIDELINES
16
SUGGESTED STRETCHES
B0"'-4##"-/'64#*'64#'1"5"#%&'+%1$-'1/#"/-0"1'$1'104T2'%/'/0"'#$U0/7'>45"'1&4T&Y'%1'Y4)'1/#"/-0e'2"5"#'+4)2-"7
1. Toe Touch Stretch
!/%2S'T$/0'Y4)#'R2""1'+"2/'1&$U0/&Y'%2S'1&4T&Y'+"2S'64#T%#S'6#4*'
Y4)#'0$317'D&&4T'Y4)#'+%-R'%2S'104)&S"#1'/4'#"&%]'%1'Y4)'#"%-0'S4T2'
/4T%#S'Y4)#'/4"1'%1'6%#'%1'3411$+&"7'P4&S'64#'9<'-4)2/1['/0"2'#"&%]7'
E"3"%/'='/$*"17'!/#"/-0"1X'P%*1/#$2U1['+%-R'46'R2""1'%2S'+%-R7
2. Hamstring Stretch
!$/'T$/0'42"'&"U'"]/"2S"S7'M#$2U'/0"'14&"'46'/0"'43341$/"'644/'/4T%#S'
Y4)'%2S'#"1/'$/'%U%$21/'/0"'$22"#'/0$U0'46'Y4)#'"]/"2S"S'&"U7'E"%-0'
/4T%#S'Y4)#'/4"1'%1'6%#'%1'3411$+&"7'P4&S'64#'9<'-4)2/1['/0"2'#"&%]7'
E"3"%/'='/$*"1'64#'"%-0'&"U7'!/#"/-0"1X'P%*1/#$2U1['&4T"#'+%-R'%2S'
U#4$27
3. Calf/Achilles Stretch
.$/0'42"'&"U'$2'6#42/'46'/0"'4/0"#['#"%-0'64#T%#S'%2S'3&%-"'Y4)#'
0%2S1'%U%$21/'%'T%&&7'a""3'Y4)#'+%-R'&"U'1/#%$U0/'%2S'Y4)#'+%-R'644/'
6&%/'42'/0"'6&44#7'M"2S'Y4)#'6#42/'&"U['&"%2'64#T%#S'%2S'*45"'Y4)#'
0$31'/4T%#S'/0"'T%&&7'P4&S'64#'9<'-4)2/1['/0"2'#"&%]7'E"3"%/'='/$*"1'
64#'"%-0'&"U7'B4'-%)1"'6)#/0"#'1/#"/-0$2U'46'/0"'%-0$&&"1'/"2S421['
+"2S'Y4)#'+%-R'&"U'%1'T"&&7'!/#"/-0"1X'I%&5"1['%-0$&&"1'/"2S421'%2S'
%2R&"17
4. Quadriceps Stretch
.$/0'42"'0%2S'%U%$21/'%'T%&&'64#'+%&%2-"['#"%-0'+%-R'%2S'U#%13'42"'
644/'T$/0'Y4)#'4/0"#'0%2S7'M#$2U'Y4)#'0""&'%1'-&41"'/4'Y4)#'+)//4-R1'
%1'3411$+&"7'P4&S'64#'9<'-4)2/1['/0"2'#"&%]7'E"3"%/'='/$*"1'64#'"%-0'
&"U7'!/#"/-0"1X'k)%S#$-"31'%2S'0$3'*)1-&"17
5. Inner Thigh Stretch
!$/'T$/0'/0"'14&"1'46'Y4)#'6""/'/4U"/0"#'%2S'Y4)#'R2""1'4)/T%#S7'
K)&&'Y4)#'6""/'/4T%#S'Y4)#'U#4$2'%#"%'%1'6%#'%1'3411$+&"7'P4&S'64#'9<'
-4)2/1['/0"2'#"&%]7'E"3"%/'='/$*"17'!/#"/-0"1X'k)%S#$-"31'%2S'0$3'
*)1-&"17
9
C
=
O
<
17
NOTES
18
' 9' 9' >%$2'@#%*"
' C' 9' E"%#'!/%+$&$Z"#
' =' 9' K$54/'@#%*"
' O' 9' @#42/'!/%+$&$Z"#
' <' 9' E$U0/'P%2S&"+%#
' A' 9' I%##$%U"
' `' 9' a2""'K%S
' ;' 9' I4214&"
' _' 9' J"6/'P%2S&"+%#
' 9b' O' !/%+$&$Z"#'@44/
' 99' 9' @#%*"'@44/
' 9C' C' M)*3"#
' 9=' 9' K$54/'@#%*"'I%3
' 9O' C' L33"#'P%2S&"+%#'I%3
' 9<' 9' >%$2'@#%*"'I%3
' 9A' 9' !/43
' 9`' C' @4%*'G#$3
' 9;' 9' E""S'!T$/-0g.$#"
' 9_' C' L33"#'E4&&"#
' Cb' C' J4T"#'E4&&"#
' C9' C' I%##$%U"'I%3
' CC' 9' J42U'>%U2"/'>4)2/
' C=' 9' !04#/'>%U2"/'>4)2/
' CO' C' >;'!3&$/'.%10"#
' C<' O' E4&&"#'!3%-"#
' CA' 9' @#42/'J"U
' C`' 9' K$2
' C;' O' >A']'9<**'!-#"T
' C_' 99' >;']'9<**'!-#"T
' =b' O' >;']'9O<**'M4&/
' =9' 9`' >O']'9A**'!-#"T
' =C' C' E4&&"#'D]&"
' ==' 9' E""S'!T$/-0'>4)2/
' =O' 9A' >;'.%10"#
' =<' O' >A'.%10"#
' =A' 99' >O'.%10"#
' =`' 9' P%2S&"+%#'M#%-"
' =;' 9b' >;'J4-R2)/
' =_' ;' >;'I)#5"S'.%10"#
' Ob' 9' L33"#'M)10$2U
' O9' 9' J%#U"'.%10"#
' OC' C' J4T"#'P%2S&"+%#'I%3
' O=' 9' K$54/'.%10"#
' OO' O' !/%+$&$Z"#'I%3
' O<' C' >9='.%10"#
' OA' 9' J4T"#'M)10$2U
' l' ?' D11"*+&Y'B44&
' l' ?' G#"%1"'K%-R"/
' l' ?' ,h,
' l' ?' L1"#m1'>%2)%&
K e y N o . Q t y . D e s c r i p t i o n K e y N o . Q t y . D e s c r i p t i o n
(4/"X'!3"-$6$-%/$421'%#"'1)+d"-/'/4'-0%2U"'T$/04)/'24/$-"7'@4#'$264#*%/$42'%+4)/'4#S"#$2U'#"3&%-"*"2/'3%#/1['1""'
/0"'+%-R'-45"#'46'/0$1'*%2)%&7'lB0"1"'3%#/1'%#"'24/'$&&)1/#%/"S7
PART LIST >4S"&'(47'K@MHb_AC=7b'E9b9=D
19
<
_
OC
OC
9O
9<
9`
9`
9;
C`
;
C
9b
99
C_
C_ C_
C_
CO
9b
=9
=9
OO
OO
OO
OO
=O
=O
=O
=O
O
=A
=A
=A
=9
9b =A
=9
9b
=9
=A
OA
O9
C_
9
9A
9=
=
Ob
=9
=9
O=
9C
=A
=9
=9
=;
=`
=;
CO
C_
=b
=b
=_
=O
CA
=O
=_ =_
=_
A9_
9_
C9
CC
C<
C<
C<
C<
=9
Cb
=;
=;
O<
=O
=O
Cb O<
=O
=;
=O
=O
=C
=;
`
C;
=<
=<
C;
==
C=
EXPLODED DRAWING >4S"&'(47'K@MHb_AC=7b'E9b9=D
K%#/'(47'=<<`bb'E9b9=D' K#$2/"S'$2'L!D'n'Cb9='FI8('FK['F2-7
B4'4#S"#'#"3&%-"*"2/'3%#/1['3&"%1"'1""'/0"'6#42/'-45"#'46'/0$1'*%2)%&7'B4'0"&3')1'%11$1/'Y4)['+"'3#"3%#"S'/4'
3#45$S"'/0"'64&&4T$2U'$264#*%/$42'T0"2'-42/%-/$2U')1X
c''/0"'*4S"&'2)*+"#'%2S'1"#$%&'2)*+"#'46'/0"'3#4S)-/'V1""'/0"'6#42/'-45"#'46'/0$1'*%2)%&W
c''/0"'2%*"'46'/0"'3#4S)-/'V1""'/0"'6#42/'-45"#'46'/0$1'*%2)%&W
c'''/0"'R"Y'2)*+"#'%2S'S"1-#$3/$42'46'/0"'#"3&%-"*"2/'3%#/V1W'V1""'/0"'KDEB'JF!B'%2S'/0"'HQKJ8,H,'
,ED.F(G'2"%#'/0"'"2S'46'/0$1'*%2)%&W
ORDERING REPLACEMENT PARTS
FI8('P"%&/0'o'@$/2"11['F2-7'VFI8(W'T%##%2/1'/0$1' 3#4S)-/'/4'+"'6#""'6#4*'S"6"-/1'$2'T4#R*%210$3'%2S'
*%/"#$%&[')2S"#'24#*%&')1"'%2S'1"#5$-"'-42S$/$4217'K%#/1'%2S'&%+4#'%#"'T%##%2/"S'64#'2$2"/Y'V_bW'S%Y1'6#4*'
/0"'S%/"'46'3)#-0%1"7'
B0$1'T%##%2/Y'"]/"2S1'42&Y'/4'/0"'4#$U$2%&'3)#-0%1"#'V-)1/4*"#W7'FI8(m1'4+&$U%/$42')2S"#'/0$1'T%##%2/Y'$1'
&$*$/"S'/4'#"3%$#$2U'4#'#"3&%-$2U['%/'FI8(m1'43/$42['/0"'3#4S)-/'/0#4)U0'42"'46'$/1'%)/04#$Z"S'1"#5$-"'-"2/"#17'
D&&'#"3%$#1'64#'T0$-0'T%##%2/Y'-&%$*1'%#"'*%S"'*)1/'+"'3#"%)/04#$Z"S'+Y'FI8(7'F6'/0"'3#4S)-/'$1'10$33"S'
/4'%'1"#5$-"'-"2/"#['6#"$U0/'-0%#U"1'/4'%2S'6#4*'/0"'1"#5$-"'-"2/"#'T$&&'+"'/0"'-)1/4*"#m1'#"13421$+$&$/Y7'F6'
#"3&%-"*"2/'3%#/1'%#"'10$33"S'T0$&"'/0"'3#4S)-/'$1')2S"#'T%##%2/Y['/0"'-)1/4*"#'T$&&'+"'#"13421$+&"'64#'%'
*$2$*%&'0%2S&$2U'-0%#U"7'@4#'$2:04*"'1"#5$-"['/0"'-)1/4*"#'T$&&'+"'#"13421$+&"'64#'%'*$2$*%&'/#$3'-0%#U"7'
B0$1'T%##%2/Y'S4"1'24/'"]/"2S'/4'6#"$U0/'S%*%U"'/4'/0"'3#4S)-/7'B0$1'T%##%2/Y'T$&&'%)/4*%/$-%&&Y'+"'54$S"S'
$6'/0"'3#4S)-/'$1')1"S'%1'%'1/4#"'S$13&%Y'*4S"&['$6'/0"'3#4S)-/'$1'3)#-0%1"S'4#'/#%2134#/"S'4)/1$S"'/0"'L!D['
$6'%&&'$21/#)-/$421'$2'/0$1'*%2)%&'%#"'24/'64&&4T"S['$6'/0"'3#4S)-/'$1'%+)1"S'4#'$*3#43"#&Y'4#'%+24#*%&&Y')1"S['
4#'$6'/0"'3#4S)-/'$1')1"S'64#'-4**"#-$%&'4#'#"2/%&'3)#341"17'(4'4/0"#'T%##%2/Y'+"Y42S'/0%/'13"-$'-%&&Y'1"/'
64#/0'%+45"'$1'%)/04#$Z"S'+Y'FI8(7
FI8('$1'24/'#"13421$+&"'4#'&$%+&"'64#'$2S$#"-/['13"-$%&['4#'-421"^)"2/$%&'S%*%U"1'%#$1$2U'4)/'46'4#'$2'-42:
2"-/$42'T$/0'/0"')1"'4#'3"#64#*%2-"'46'/0"'3#4S)-/e'S%*%U"1'T$/0'#"13"-/'/4'%2Y'"-424*$-'&411['&411'46'
3#43"#/Y['&411'46'#"5"2)"1'4#'3#4'/1['&411'46'"2d4Y*"2/'4#')1"['4#'-41/1'46'#"*45%&'4#'$21/%&&%/$42e'4#'4/0"#'
-421"^)"2/$%&'S%*%U"1'46'%2Y'R$2S7'!4*"'1/%/"1'S4'24/'%&&4T'/0"'"]-&)1$42'4#'&$*$/%/$42'46'$2-$S"2/%&'4#'
-421"^)"2/$%&'S%*%U"17'D--4#S$2U&Y['/0"'%+45"'&$*$/%/$42'*%Y'24/'%33&Y'/4'/0"'-)1/4*"#7
B0"'T%##%2/Y'"]/"2S"S'0"#")2S"#'$1'$2'&$")'46'%2Y'%2S'%&&'4/0"#'T%##%2/$"1['%2S'%2Y'$*3&$"S'T%##%2/$"1'46'
*"#-0%2/%+$&$/Y'4#''/2"11'64#'%'3%#/$-)&%#'3)#341"'%#"'&$*$/"S'$2'/0"$#'1-43"'%2S'S)#%/$42'/4'/0"'/"#*1'1"/'
64#/0'0"#"$27'!4*"'1/%/"1'S4'24/'%&&4T'&$*$/%/$421'42'04T'&42U'%2'$*3&$"S'T%##%2/Y'&%1/17'D--4#S$2U&Y['/0"'
%+45"'&$*$/%/$42'*%Y'24/'%33&Y'/4'/0"'-)1/4*"#7
B0$1'T%##%2/Y'3#45$S"1'13"-$'-'&"U%&'#$U0/1e'/0"'-)1/4*"#'*%Y'0%5"'4/0"#'#$U0/1'/0%/'5%#Y'6#4*'1/%/"'/4'1/%/"7
ICON Health & Fitness, Inc., 1500 S. 1000 W., Logan, UT 84321-9813
LIMITED WARRANTY
IMPORTANT: To protect your fitness equipment with an extended service plan, see page 4.
