EXERCISE
GUIDELINES
Building lean, Fat Burning
muscle is the key to keeping off excess weight!
The
FreeForm Hideaway Gym's revolutionary design combines
proven, total body, muscle building movements, with
patented quick change resistance, setup and “exercise
sequencing”.
- Follow “Gym Set Up Steps” below and
secure all connections. Always perform adequate
stretching and warm up exercises before beginning
this or any exercise routine.
- Complete all desired sets of a particular exercise
before beginning another. This is usually two to
three sets, changing the resistance between sets
in order to complete (8-12) repetitions in each
set before tiring
- Maintain slow steady movements at all times,
and rest between sets to control breathing at your
desired cardiovascular heart rate.
- To build muscle fast complete all exercise sets
for a single muscle group before beginning the
next muscle group. (see advanced videos for details
on suggested routines).
- For a Cardio/Strength workout, you can combine
movements done from the same position, into an “exercise
sequence”. To begin, select a workout position
on the chart. Without resting or changing resistance
levels between exercises perform (8-12) repetitions
of each exercise shown for that position. Complete
(2-4) sets changing the resistance as desired before
continuing to a second workout position.
- Always start with low resistance and increase
comfortably if you can complete more than the desired
number of repetitions.
- Stop immediately if you feel any pain or discomfort.
Consider your doctor as your coach. Only he or she
can tell you how much you can exercise. The guidelines
we offer are only general approximations. Always
consult you doctor before beginning this or any
exercise routine.
Gym Set Up Steps
Remove pin, lift seat and reinsert pin to secure.
|
|
Unscrew threaded knob securing seat frame.
|
Lift seat frame into position, reinsert and tighten know. |
|
Lift exercise arms to setup position. |
Connect exercise straps for upper body.
|
|
Connect exercise bar for lower body.
|
|
|
|
|
|
|
Position 3 - Standing
Lower Body (Key Instructions) Extend
foot support tube so that you can easily squat below
the bar to start. Select a MINIMUM resistance of one
half of your body weight, since your body weight helps
you in this exercise.
Grasp the bar wide and press
forward with hands and front of shoulders evenly, until
your legs are only slightly bent. Always look up at
the ceiling when pushing, in order to keep your butt
DOWN. Feet should be placed comfortably with toes on
floor.
Leg Press
Follow instructions above
with feet closer together in a comfortable position,
pressing forward slowly.
Glutes & Inner
Thigh
Same as above, with feet
placed at a wide position with toes pointed slightly
outward, and press.
Calf Flexion
With feet at a comfortable
width, start in the standing position, extend your
heels upward and return.
