BSB-1700D

TOTAL TRAINER Owner's Manual & Exercise Guide

www.body--sculpture.com

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Important Safety Information

Please keep this manual in a safe place for reference. 1. It is important to read this entire manual before assembling and using the equipment.

Safe and efficient use can only be achieved if the equipment is assembled, maintained and used properly. It is your responsibility to ensure that all users of the equipment are informed of all warnings and precautions.

2. Before starting any exercise program you should consult your doctor to determine if you have any physical or health conditions that could create a risk to your health and safety, or prevent you from using the equipment properly. Your doctor's advice is essential if you are taking medication that affects your heart rate, blood pressure or cholesterol level.

3. Be aware of your body's signals. Incorrect or excessive exercise can damage your

health. Stop exercising if you experience any of the following symptoms: Pain, tightness in your chest, irregular heartbeat, extreme shortness of breath, feeling light headed, dizzy or nauseous. If you do experience any of these conditions you should consult your doctor before continuing with your exercise program.

4. Keep children and pets away from the equipment. The equipment is designed for adult use only.

5. Use the equipment on a solid, flat, level surface with a protective cover for your floor

or carpet. For safety, the equipment should have at least 0.5 metre of free space all around it.

6. Before using the equipment, check the nuts and bolts are securely tightened. 7. The safety level of the equipment can only be maintained if it is regularly examined

for damage and/or wear and tear.

8. Always use the equipment as indicated. If you find any defective components while assembling or checking the equipment, or if you hear any unusual noise coming from the equipment during use, stop. Do not use the equipment until the problem has been rectified.

9. Wear suitable clothing while using the equipment. Avoid wearing loose clothing

which may get caught in the equipment or that may restrict or prevent movement. 10. The equipment has been tested and certified to EN957 under class H.C. Suitable

for domestic, home use only. Maximum weight of user: 100kg. 11. The equipment is not suitable for therapeutic use. 12. Care must be taken when lifting or moving the equipment so as not to injure your

back. Always use proper lifting techniques and/or use assistance.

13. If you experience any problems or require assistance, please contact our customer services on 01274693888. This is only available for UK residents.

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Overview

Please take a moment to familiarize yourself with the main components of your Total Trainer.

Gravity and yourself provide resistance for the Total Trainer.

For the upper-body exercises which use the main two-handle pulley system, the higher

you set the incline, the more of your own weight you will have to pull.

Incline angle adjustment has a lesser effect on resistance for leg crunches, presses and

other lower-body exercises.

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Folding/Unfolding Unfolding the Total Trainer 1. Install the footboard with the two-foot

accessory pins. 2. Prop up the Total Trainer. The

footboard serves as a base. 3. With the spring bolt, secure the shuttle

at the highest position at the vertical beam. At this point, your Total Trainer is ready to be stored in its upright position.

4. Hold the vinyl-coated glide board with one hand, and the vertical beam with the other. Carefully pull the incline rails away from the vertical beam until the machine is in the shape of a letter "A." By doing this, you are extending the incline rails. Make sure the machine will now stand on its two cylindrical bases.

5. Now, slowly separate the vertical beam and the incline rails even further, until the vertical beam becomes perpendicular to the floor once again. Stop pulling as soon as you hear a “click,” which is the sound made by the spring button at the right incline rail as it "pops" into place and secures the rail.

6. Insert the rail lock pin at the left incline rail. Adjust incline angle before use (see next page).

Folding the Total Trainer 1. With the spring bolt, secure

the shuttle at the highest setting on the vertical beam.

2. Remove the rail lock pin from the left incline rail.

3. Press the spring button at the right incline rail, and push the rail slightly inward to disengage it.

4. Pull up the incline buttress until the incline rails contract, and the machine again is in an “A” shape.

5. Continue bringing the incline rails and the vertical beam together until the machine is completely folded.

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Incline Angle There are nine marked settings on the vertical beam. The first eight settings provide eight different angles for the glide board. The ninth, the highest setting, is used to secure the shuttle in its folded upright position. Do not use this highest position for all exercises that utilize the main pulley system. Only sit-ups, chin-ups and leg presses are allowed. CAUTION: Always tighten the spring bolt completely to secure the shuttle before use. Failure to do so may cause the machine to collapse, resulting in serious injury. For your convenience, the spring bolt is designed so that it can be loosened to free the shuttle while remaining secured to the vertical beam. To do this, simply turn its outer knob. You can also remove the spring bolt easily by twisting its mid-section. For upper-body exercises, a lower angle allows faster, more frequent repetitions and is suitable for aerobic and cardiovascular fitness. Higher angles provide greater resistance, and are suited for muscle building and toning.

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Mounting Review all safety guidelines on page 4 of this manual before you get on the machine for the first time! If you have long hair, tie or bundle it. Wipe the vinyl surface of the glide board so it will not be slippery. Wear appropriate shoes and workout attire. Check for smoothness of the glide board’s movement, and lubricate the incline rails as needed. Above all, make sure the spring bolt is fully and firmly fastened to secure the shuttle. You should always get on the Total Trainer while its glide board is halfway between its resting and fully extended positions. This will make it easier for you to begin your workout. To keep the glide board in the middle as you mount it, hold onto both handles. Keep one foot on solid ground until you are ready to move your entire body into position. Depending on which exercise you choose, make sure you can either sit, kneel, lean or lie comfortably on the glide board, which should support your full weight. For some exercises, you can leave your feet on the floor to reduce workload; your shoes must have good traction. Do NOT start any exercise until you are correctly and comfortably situated on your machine.

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Your workout

1.Warm -up Warming up prepares the body for exercise by increasing circulation and raising body temperature. Five to ten minutes of stretching and light exercise will minimize sprains,tears and other types of injury. 2.Training zone exercise. Begin exercise with low intensity, with 3 sets of 20 repetitions. Rest for 1 minute after each set. Gradually pick up your pace to raise your heart rate to your training zone for 20 to 30 minutes. 3.Cool-down. Finish each workout with 5 to 10 minutes of stretching. This will enhance the flexibility of your muscles and prevent soreness.

Exercise Guide The following pages are an illustrated guide to the various exercises you can perform with your Total Trainer. For each exercise, pay attention to the following details:

1. Whether you face towards, or away from, the vertical beam 2. Where to situate your hands and feet 3. Where, and how far, you move certain parts of your body

These exercises are divided into three groups: I. Cardiovascular Exercises Cardiovascular exercises are aerobic in nature. They generally involve both the lower and upper-body muscles in rapid repetitions. See page 8 for a detailed outline for your cardiovascular conditioning. II. Lower-Body Exercises Lower-body exercises cover muscles from the calves and legs up your buttocks, waist and middle back. Some of these exercises do not even require you to move the glide board. Here, incline angle plays less of a role than your bodyweight in determining the intensity of your workout. Therefore, always adjust the incline angle according to comfort and ease in performing the various exercises, and increase workout intensity by increasing the number of repetitions. III. Upper-Body Exercises Upper-body exercises cover muscles from the chest and shoulders to your arms and neck. These exercises fully utilize the main pulley system, requiring you to hold and pull the handles in various positions. The higher you settle incline angle, the more intense your workout becomes as you pull more of your own weight. Dropping your feet to the ground for some of these exercises can lessen the work load.

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I. Cardiovascular Exercises

Push-Pull All muscle groups

The push-pull combines the pullover and the leg press for an aerobic workout. Your legs are stronger than your arms so let them handle more of your weight.

Seated rowing All muscle groups The basic rowing exercise is suitable for cardiovascular fitness. Face the vertical beam as you sit on the glide board. Use your feet on the floor as well as your arms to bring your body forward and back. Anchored rowing All muscle groups This variation of the rowing exercise allows more pulling action of your legs as you bend your knees. Make sure your feet do not interfere with the pulley system as you keep them at the shuttle bars.

Kneeling posture row Upper arm, shoulders, chest,back, abdominals

This rowing exercise works on your back and abdomen as well as the rest of your upper body. Use your back and stomach to bring your torso upright as you pull yourself forward. Seated posture row Upper arm, shoulders, chest, back, abdominals As with the kneeling posture row, use your back and stomach to bring yourself upright instead of relying solely on your arms and shoulders.

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II. Lower-Body Exercise

Upright rowing Upper arm, shoulder, chest Keep the incline angle low for cardiovascular conditioning. At higher angles, this exercise builds or tones your arms and shoulders. Cross the main cords to keep your arms together.

Reclined rowing Upper arm, shoulder, chest This is the most difficult of rowing exercise. It will put a strain on your shoulder and neck as you will be unable to rest your head anywhere. Calf lift Calves Lie on the glide board, feet flat on the foot board and about 2-3 inches apart. Tip your toes to raise your body.

One-leg press Outer and front thighs Rest your weight on one foot with knee bent at 90 degrees. Extend leg. Alternate between the two legs. Abductor press Outer, inner and front thighs Lie on bench with knees bent at 90 degrees. To work the inner thighs, point toes outward with feet far apart. To work the outer thighs, point the toes inward.

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Leg curl Hamstrings Secure your feet to the shuttle bars. Lie on the glide board and bring your body forward by bending your knees.

Skiing Front and rear thighs, buttocks, calves Lie on the glide board and hold onto the sides of the glide board. Bend knees to 90 degrees, and place feet on the foot board. Straighten out your legs as you twist your entire body from one side to the other, bending your knees when you return to the center.

Lunges Hamstrings, front thigh, buttocks, hips Place one foot on the floor next to the front base. Put the other foot on the middle of the glide board, and push up. Alternate between legs. Note: You will work harder at lower incline angles than higher ones.

Pelvic lift Hips, buttocks Lie on the glide board and secure your feet to the shuttle bars. Lift your groin without using your legs or arching your back. Hip elevation Hips Keep legs together and extended vertically. Use the hip muscles to raise your entire pelvis.

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Back flexion stretch Lower back Set the incline angle at the lowest setting. Grab your thighs behind the knees. Pull knees to your chest while raising neck and shoulders. Hold for 20 seconds before releasing. Remove foot accessory to give yourself more headroom.

Back crunch Middle back Sit on the glide board and hold the handles with your arms straight out. Without pulling with your arms, straighten your back to bring yourself up the incline.

Reverse crunch Abdominals Remove foot accessory. Hold onto the glide board. Bring knees toward your chin while raising head and shoulder blades.

Pull-back crunch Abdominals Hold handles with your elbows bent and palms down on your chest. Lift your head and shoulders using your mid-section and abdominal muscles. Note: This crunch exercise is harder than others, and its difficulty can be adjusted with the incline angle.

Sit-up Abdominals Use the foot board (shown here) or the push-up bar, which can help to keep your feet in place.

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Oblique twist Side abdominals Hold two handles together with both hands. Twist your torso to let your arms swing from one side of your body to the other. Keep hands at waist level.

Golf swing Back, rear shoulders, side abdominals The exercise is very similar to the oblique twist, except you are putting more emphasis on swinging your arms than twisting your torso. The result is a simulation of a golf swing.

Posture pull Upper and lower back Hold handles with palms down. Keep arms straight as you straighten your back and bring your arms to your sides.

Shrugs Upper shoulders, back Hold handles to keep glide board steady. Rotate your shoulders in a shrugging movement. Keep arms to your sides. If you choose not to hold onto the handles, remove the foot accessory so that the glide board is all the way down, then keep your hands at the sides of the glide board.

Under arm pull Front shoulders Hold handles with palms facing forward behind your back. Keep your arms straight as you bring them in front of you.

III.Upper-Body Exercises

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Front lift Front shoulders Sit facing the vertical bar. Hold handles with palms down. Keep your arms straight as you lift them above your shoulders.

Internal Shoulder rotation Internal shoulder rotators Sit sideways. Hold both handles with hand closer to the vertical beam. Keep the arm at 90 degrees as you bring your hand to the other side of your body. Alternate arms.

External shoulder rotation External shoulder rotators Sit sideways. Hold both handles with hand farther from the vertical beam. Keep the arm at 90 degrees as you swing your hand away from your body. Alternate arms.

Tennis forehand Chest, exercise simulates, side abdominals This exercise simulates the tennis forehand swing. Sit sideways. Hold both handles with hand closer to the vertical beam. Bring that arm from an extended position towards your waist. Alternate arms. Tennis backhand Back, rear and middvgle shoulders, side abdominals This exercise simulates the tennis backhand swing. Sit sideways. Hold both handles with hand farther from the vertical beam. Keep that arm extended as you swing it across your shoulder. Alternate arms.

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Butterfly stroke Chest, back, shoulders, rib cage This exercise simulates the butterfly stroke in swimming. At low setting it can be a cardiovascular workout. Hold handles with palms down. Keep your arms straight as you bring them from in front of you to your sides.

Reclined butterfly Shoulders, chest Hold the handles with palms facing inward. With your arms slightly bent, open them and extend fully away from your chest.

Rear delt fly Shoulders, chest, mid back By Iaying on your stomach, you will also work your mid back muscles as you do the butterfly. Unlike the butterfly stroke, you begin with your elbows bent.

Side lift fly Shoulders, chest Hold handles with palms facing inward. Keep your arms straight as you lift them and extend them outward at shoulder level. To ease work load, use your feet to bring your body forward.

Chest extension Shoulders, chest, upper arm This is an easier version of the butterfly exercise. Stand on one side of the machine, facing away from the vertical beam. Hold both handles with the hand farther away from the glide board. Extend arm forward. Alternate arms.

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Chin up Back, front upper arms Grasp the shuttle bar with both hands and bring your body up until your chin reaches your hands.

Pull up Back, front upper arms This exercise is similar to the chin up, but it is easier at lower angle settings. Pull yourself up until your arms are fully bent.

Straight arm pullover Chest, rib cage, shoulders Keep your arms straight and parallel as you bring them from over your head to the top of your chest.

Tricep press Rear upper arm

Hold the handle with palms facing up. Bend arms over your head, and then extend arms until they are perpendicular to your torso. Keep arms close together.

Tricep dips

Rear upper arm, chest Keep elbows pointing down and arms close to the body. Hold the handles with palms facing inward. Extend your arms to push your body upward.

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Tricep extension Rear upper arm Kneel on the glide board. Hold the handles with the palms facing down. Keep elbows close to your body. Extend arms to pull yourself upward.

Kneeling bicep curl Front upper arm Kneel on the glide board. Hold the handles with the palms facing up. Bend arms to pull yourself up, keeping elbows to your sides.

Seated bicep curl Front upper arm Your biceps are pulling more here than in the kneeling curl, and you must actively keep your back straight. To lessen the work load; drop both feet to the floor.

Reverse curl Rear forearm Facing the vertical bar, hold handles with palms down. Pull handles to your chin as you bend your elbows. Wrist curl Front forearm (wrist flexors) Hold handles palms up. Start with forearms on your thighs and wrists extended past the knees. Bend wrist to pull yourself up.

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Exploded View

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Parts List No. Description Quantity No. Description Quantity

1 2

3 4 5 6 7 8 9

10 11 12 13 14 15 16 17

18 19 20 21 22 23 24 25

26 27

Vertical beam 50mm round end cap (same as 17 below) Pull up / leg pull bar Foam grip Top end cap Shuttle sleeve Pulley 1” round end cap Right innerincline rail Left innerincline rail 11/4”round end cap Spring clip (with button) Inner rail plug Outer rail collar Lower incline rails (one-piece) Rail lock pin 50mm round end cap (same as 2 above) Foot board frame Foot accessory lock pin Foot board Handle Main cord Side pulley rod Plastic cover M6 x 40mm bolt (for incline buttress) M6 nut (for incline buttress) Screw (for side pulley rod)

1 2

1 2 1 2 3 4 1 1 2 1 2 2 1 1 2

2 2 1 2 1 2 2 2

2 2

28 29 30 31

32

33

34 35 36 37 38 39 40 41 42 43 44 45 46 47 48

49 50 51 52

Spring bolt Bolt (for pulleys) Nylon nut (for pulleys) M8 x 50mm bolt (for inner incline rails) M8 nuts (for inner incline rails) Nylon nut (forglide board pulley)

Glide board Left glide board bracket Right glide board bracket Bolt (for glide board pulley) Glide board pulley bracket Bolt for glide board Upper glide rod Lower glide rod Roller with bearing Glide rod washer Roller bracket Nylon bushing M8 flat washer Bolt (for nylon bushing, No.45) Nylon nut (for nylon bushing, No. 45) M12 flat washer Rubber stopper Incline buttress Bolts (for foot board)

1 3 3 2

2

1

1 1 1 1 1 6 1 1 4 4 4 4 4 4 4

2 2 1 4

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ALL RIGHTS RESERVED.UNAUTHORIZED DUPLICATION IS A VIOLATION OF LAW.