FITBENCH FB-FLEX-01 Manual Download Page 1

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FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018 FITBENCH

FITBENCH.COM

US and International Patent Pending

MANUAL

MODEL #FB-FLEX-01

UPDATED 1-1-2018

Summary of Contents for FB-FLEX-01

Page 1: ...ENCH LLC 925 N Genesee Street Unit 108350 Delafield WI 53018 FITBENCH FITBENCH COM US and International Patent Pending 2018 FITBENCH FLEX LLC All Rights Reserved 1 MANUAL MODEL FB FLEX 01 UPDATED 1 1...

Page 2: ...BENCH The FITBENCH FLEX has product features that allow for a wide variety of workout options The FITBENCH FLEX also has a soft close piston shock for the bench top If you have any questions on your F...

Page 3: ...SAFETY INSTRUCTIONS 4 ASSEMBLY INSTRUCTIONS and ACCESSORY PLACEMENT 5 DUMBELL SIZES 6 DUMBBELL LOCATION 7 KETTLEBELL SIZES 8 KETTLEBELL LOCATION 9 SLAM BALL SIZE 10 SLAM BALL LOCATION 11 GENERAL MAINT...

Page 4: ...only for its intended purpose Do not use accessory attachments that are not recommended by FITBENCH LLC 3 The product should only be used on a level surface Allow enough space around the FITBENCH FLEX...

Page 5: ...SSORY PLACEMENT The FITBENCH FLEX requires no assembly other than placing the dumbbell weights kettlebells slam ball and resistance band package in their designated locations It is recommended that on...

Page 6: ...EX LLC All Rights Reserved 6 DUMBELL SIZES There are six sets of dumbbells that come with the FITBENCH FLEX Depending on your location you may have received dumbbells in POUNDS or KILOGRAMS Pound Size...

Page 7: ...FITBENCH LLC 925 N Genesee Street Unit 108350 Delafield WI 53018 FITBENCH FITBENCH COM US and International Patent Pending 2018 FITBENCH FLEX LLC All Rights Reserved 7 DUMBBELL LOCATION...

Page 8: ...rnational Patent Pending 2018 FITBENCH FLEX LLC All Rights Reserved 8 KETTLEBELL SIZES There are two kettle bells that come with the FITBENCH FLEX Depending on your location you may have received kett...

Page 9: ...FITBENCH LLC 925 N Genesee Street Unit 108350 Delafield WI 53018 FITBENCH FITBENCH COM US and International Patent Pending 2018 FITBENCH FLEX LLC All Rights Reserved 9 KETTLEBELL LOCATION...

Page 10: ...ternational Patent Pending 2018 FITBENCH FLEX LLC All Rights Reserved 10 SLAM BALL SIZE There is one slam ball that comes with the FITBENCH FLEX Depending on your location you may have received the sl...

Page 11: ...FITBENCH LLC 925 N Genesee Street Unit 108350 Delafield WI 53018 FITBENCH FITBENCH COM US and International Patent Pending 2018 FITBENCH FLEX LLC All Rights Reserved 11 SLAM BALL LOCATION...

Page 12: ...t Periodically take the time to use a mild soap or an approved disinfectant to clean the composite top Avoid using any abrasive cleaners Replace ripped or worn FITBENCH FLEX vinyl top immediately Keep...

Page 13: ...anding Note try to land as light as possible and make very little noise this will recruit more muscle fibers Step down reset feet and repeat This exercise can also be done with the slam ball for an ad...

Page 14: ...is for stabilization Place your right foot onto the handle of the dumbbell adjusting so the ball of your foot is over the handle With a straight leg and torso raise your heel off the floor as high as...

Page 15: ...times and then switch 5 Hamstring dumbbell curl Grab one light medium weight dumbbell and get on hands and knees on top of the FITBENCH FLEX Place the dumbbell behind your right knee so it fits in the...

Page 16: ...ft knee Alternate back and forth 1 rep counts for one right leg raise and one left leg raise 4 FITBENCH FLEX leg raise Lay on your back on top of the FITBENCH FLEX and position your body so your legs...

Page 17: ...ITBENCH FLEX press Grab a pair of dumbbells from the FITBENCH FLEX medium heavy weight Lie flat on your back on the FITBENCH FLEX folding the dumbbells over your chest so they are nearly touching Your...

Page 18: ...the top with your knees at a 90 degree angle and your feet on the floor note that only your shoulders and upper back will be on the bench top Hold the kettlebell with both hands on the handle Press t...

Page 19: ...here your chest is just cresting the upper edge on the top Note your entire body from your heels to your neck should be at that same 45 degree angle Let your arms with dumbbells in hands palms facing...

Page 20: ...s exercise can be done standing or seated 2 FITBENCH FLEX dip With a flat top on the FITBENCH FLEX sit on the long side of the top with fingers holding the edge facing your knees Feet should be slight...

Page 21: ...H FLEX top 1 or 2 positions up Grab a kettlebell and stand behind raised top end Hold kettlebell in right hand with palms facing in other grips can be used to reach different muscle groups Place your...

Page 22: ...gage core and keep good form 2 Slam ball raise Grab the slam ball and stand a few feet away from the FITBENCH FLEX Squat down to where knees are bent at a 45 degree angle and feet are beyond shoulder...

Page 23: ...rms back to starting position The FITBENCH 300 The goal of this workout is to do 300 total reps in as little time as possible with very little rest Back 1 30 reps Shoulder 3 30 reps Back 2 30 reps Sho...

Page 24: ...rranty is the only written or express warranty given by the manufacturer Any implied warranty of merchantability of fitness for a purpose on this product is limited in duration to the duration of this...