A
A
A
A
A
A
A
B
B
B
B
B
B
B
B
B
A
A
A
B
B
REMOVABLE BACK SUPPORT
REMOVABLE BACK SUPPORT
REMOVABLE BACK SUPPORT
REMOVABLE BACK SUPPORT
SQUATS
SINGLE-LEG SQUATS
REVERSE LUNGES
BODYWEIGHT TRICEPS EXTENSION
BODYWEIGHT TRICEPS EXTENSION
WALL PUSH-UP
WALL PUSH-UP
HORIZONTAL PULL - UP
HORIZONTAL PULL - UP
HORIZONTAL PULL- UP
HORIZONTAL PULL - UP ONE HAN
Hands about 12” apart on a bar, lower than
shoulder height; palms facing down.
Back and legs straight, head down, knees
locked.
Breathing in
, bend the elbows, dip yourself
until the head goes under the bar and
between hands, elbows close to head. Hold
the position for 1 second.
Breathe out
, return to the starting position.
Repeat the movement for the prescribed
amount of repetitions.
Standing a little farther than arm’s length
away, feet shoulder-width apart.
Hands on the bar, little lower that the
shoulder-width apart, palms facing down.
Breathing in
, Bend the elbow away from
the body and lower your upper body
toward the door in a slow, controlled
motion, knees lock . Hold the position for 1
second.
Breathe out
, return to the starting position.
Repeat the movement for the prescribed
amount of repetitions.
Standing a little farther than arm’s length
away, feet shoulder-width apart.
Hands on the grip of the bar at the height
and shoulder-width apart, palms facing
each other.
Breathing in
, Bend the elbows close to the
body and lower your upper body toward the
door in a slow, controlled motion.
Breathe out
, return to the starting position.
Repeat the movement for the prescribed
amount of repetitions.
Hands together on a bar, lower than
shoulder height; palms facing down.
Back straight, head down, hip and knees
flexed.
Breathing in
, bend the elbows, dip
yourself until the head goes under the bar
and between hands, elbows close to head.
Hold the position for 1 second.
Breathe out
, return to the starting
position. Repeat the movement for the
prescribed amount of repetitions.
more challenge
Getting “down under” a bar, hands on the
grip of the bars, palms facing each other.
Legs straight out in front of you or you
can bend your knees with feet flat on the
ground for less resistance.
Breathing in,
bring your shoulders down
and back, flex your elbow close to the
body and pull your self up without
arching your lower back.
Breathe out,
slowly lower yourself back
to starting position. Repeat the
movement for the prescribed amount of
repetitions.
Getting “down under” the bar, hands on the
grip of the bar, palms facing up. Legs straight
out in front of you or you can bend your
knees with feet flat on the ground for less
resistance.
Breathing in,
bring your shoulders down and
back, flex your elbows close to the body and
pull up without arching your lower back.
Breathe out,
slowly lower yourself back to
starting position. Repeat the movement for
the prescribed amount of repetitions.
Getting “down under” the bar, hands on the
grip of the bar, palms facing down. Legs
straight out in front of you or you can bend
your knees with feet flat on the ground for
less resistance.
Breathing in,
bring your shoulders down
and back, flex the elbow away from the
body and pull up without arching your
lower back.
Breathe out,
slowly lower yourself back to
starting position. Repeat the movement for
the prescribed amount of repetitions.
Getting “down under” a bar, one hand on the
grip of the bar, palms facing down, the other
resting on the chest. Legs straight out in
front of you or you can bend your knees with
feet flat on the ground for less resistance.
Breathing in,
bring your shoulders down
and back, flex your the elbows away from the
body and pull your self up without arching
your lower back.
Breathe out,
slowly lower yourself back to
starting position. Repeat the movement for
the prescribed amount of repetitions.
challenge
more challenge
Standing a little farther than arms length
away, feet shoulder-width apart. Pull the
parallel bars to you and lean back a little. Back
straight, knees slightly bent in-line with your
toes, hands outstretched.
Breathing in,
Squat down
,
lower your body
as if you were going to sit in a chair. Keep the
motion slow. Slightly pass your knees and
hold the position for 2 seconds, your back
straight at all times.
Breathe out
, return to the starting position.
Repeat the movement for the prescribed
amount of repetitions.
Standing a little farther than arms length away,
feet shoulder-width apart. Pull the parallel bars
and lean back a little. Back straight, knees lock,
hands outstretched.
Breathing in, raise a leg stretch a feet from the
foor,
lower your body as if you were going to sit
in a chair. Keep the motion slow. Slightly pas
your knees and hold the position for 1 seconds.
keep your back straight at all times.
Breathe out
, return to the starting position.
Repeat the movement for the prescribed
amount of repetitions.
Standing a little farther than arms length away,
feet shoulder-width apart. Pull the parallel bars
and simultaneously bring your right knee in
front. Right leg on toptoes, back straight, knees
lock.
Breathing in,
extend your arms and step back
with your right foot, simultaneously bring your
right knee down an inch from the floor so that
your left quadriceps is horizontal with the
ground.
Breathe out
, return to the starting position.
Repeat the movement for the prescribed
A
REMOVABLE ARMS/ELBOWS SUPPORT
REMOVABLE ARMS/ELBOWS SUPPORT
REMOVABLE ARMS/ELBOWS SUPPORT
REMOVABLE ARMS/ELBOWS SUPPORT
REMOVABLE ARMS/ELBOWS SUPPORT
REMOVABLE ARMS/ELBOWS SUPPORT
more challenge
more challenge
WARNING
To ensure safe operation, please review this Owner’s Manual before using
your DFT. Failure to read and follow the safety instructions in the Owner’s
Manual may result in SERIOUS INJURY OR DEATH. KEEP CHILDREN AWAY.
Fitnatural LLC and its employees assume no responsibility for personal
injury, death or property damage sustained by or through the use of this
product. Consult your physician before beginning any exercise program.
Over exercising may result in serious injury or death. If you experience
any pain in your chest, irregular heartbeat, shortness of breath, dizziness,
nausea, or any tightness, stop immediately and consult your physician.
Do not allow more than one person to use DFT, or any of its accessories,
at the same time. Inspect the equipment before each use. Never use the
equipment if it is damaged and/or not functioning properly. Install the
DFT in doorframe 24-32in (70cm-82cm), do not install the DFT in a door
frame that does not meet these specifications. When attaching the DFT to
a door frame, make sure the
Safety Clip
is securely attached to both the
door frame and DFT. Unhook the telescopic parallel bars of the chin up
bar, to change the size of the telescopic bars. Remove the DFT from the
door frame when not in use. Do not use DFT if you weigh over 200lbs.
(90.72kg). Contact our Customer Service for any reason related to this
product at: www.fitnatural.net
Innovative Workout Solution - Unmatched Functionality - Very Convenience
Doorway
Fitness Tower
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TM
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fitnatural
SECONDARY WORKING MUSCLE
PRIMARY WORKING MUSCLE
