Horizon Fitness FUNCTIONAL FX Series Manual Download

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Helps eliminate “love handles” while strengthening your overall core.

CORE BODY TRAINING

SET-UP

- Remove seat

- Adjust leg hold down pads to a comfortable position

WORKOUT

1. Position body sideways on the ball with legs crossed and feet

underneath leg hold down pads

2. Pull body up using obliques (side muscles)

HINT 1: For added resistance, attach one long band to one rear loop,

grasp band handle with both hands, and hold against chest
during exercise

VersaBALL

VersaBALL_Flip_Book_v1.1.qxd 9/15/2004 1:47 PM Page 19

Summary of Contents for FUNCTIONAL FX Series

Page 1: ...The best of weight circuit and core strength workouts in one compact easy to use functional training system VersaBALLFX TM VersaBALL_Flip_Book_v1 1 qxd 9 15 2004 1 27 PM Page 1...

Page 2: ...ation LOWER BODY TRAINING Works your calves hamstrings glutes hips inner and outer thighs and quads to improve strength and stability To avoid injury during or after any physical activity always be su...

Page 3: ...saBALL FX facing away 2 Sit on ball and grasp resistance band handles 3 Slowly lower back and raise legs with arms down until balanced comfortably on ball 4 Bring arms out then up to just below should...

Page 4: ...TRAINING SET UP Adjust leg hold down pads to a comfortable height WORKOUT 1 Stand at rear of the VersaBALL FX facing toward it 2 Lie stomach down on the ball 3 With both hands grasp leg hold down pad...

Page 5: ...s WORKOUT 1 Position body at rear of the VersaBALL FX facing away 2 Place feet on base of bench to keep it in place 2 Grasp resistance band handles and begin to sit on top of ball 3 Slowly bring arms...

Page 6: ...e short resistance band to a rear loop Adjust seat to lowest position WORKOUT 1 Stand at rear of the VersaBALL FX 2 Sit on ball and slide resistance band handle over one foot 3 Lie sideways on ball fo...

Page 7: ...handle Remove seat Adjust leg hold down higher more difficult WORKOUT 1 Face the VersaBALL FX with feet in front of leg hold down pads and rear legs touching pads 2 Slowly lower body until hips are r...

Page 8: ...ay 2 Sit on top of ball 3 Slide resistance band handle on top of foot that s above rear loop 4 Grasp top ring of bench and lean back to a comfortable position 5 When there is enough resistance while t...

Page 9: ...1 Position body so that shoulders rest on ball 2 Slowly bring buttocks down pivoting at the waist close to ground level 3 Grasp resistance band with both hands keeping hands about shoulder width apart...

Page 10: ...r of the VersaBALL FX facing away 2 Sit on top of ball placing feet on base of bench to keep it in place 2 Grasp resistance band handles 3 Slowly begin to stand up from ball with hands at shoulder lev...

Page 11: ...on Attach one short resistance band to center rear loop WORKOUT 1 Stand in front of the VersaBALL FX 2 Lie stomach down on the ball with knees on seat 3 Grasp resistance band handle with left hand 4 S...

Page 12: ...ed on ball Adjust seat to lowest position Attach short resistance bands to rear loops WORKOUT 1 Sit on ball 2 Lay back until back is centered on ball 3 Place feet on top of leg hold down pads 4 Grasp...

Page 13: ...Sit on seat with feet on floor or on top of leg hold down pads 2 Lower back down until parallel with the ball 3 Pull upper body back toward knees HINT 1 Pick a spot on the ceiling and maintain eye co...

Page 14: ...pads so feet sit on top while seated on ball Attach short resistance bands to front loops WORKOUT 1 Sit on ball with feet on leg hold down pads 2 Grasp resistance band handles with hands positioned p...

Page 15: ...on top of pad Attach short resistance bands to rear loops WORKOUT 1 Sit on top of ball with feet resting on top of leg hold down pads 2 Grasp left resistance band and hold band handle with both hands...

Page 16: ...down pads so feet sit on top while seated on ball Attach short resistance bands to front loops WORKOUT 1 Sit on top of ball with feet on top of leg hold down pads 2 Grasp resistance band handles 3 Br...

Page 17: ...s and abdominals for a stronger overall core CORE BODY TRAINING SET UP None WORKOUT 1 Sit on ball 2 Grasp bench handles 3 Slowly raise legs until body forms a 90 degree angle VersaBALLFX TM VersaBALL_...

Page 18: ...press middle for incline press higher for flat chest press or pec fly Attach short resistance bands to center rear loops WORKOUT 1 Sit on seat with feet on floor 2 Grasp resistance handles hands perp...

Page 19: ...comfortable position WORKOUT 1 Position body sideways on the ball with legs crossed and feet underneath leg hold down pads 2 Pull body up using obliques side muscles HINT 1 For added resistance attac...

Page 20: ...p two positions Remove ball Remove seat WORKOUT 1 Stand in center of bench facing forward 2 Reach down and grasp top ring of bench palms in 3 Slowly lower body keeping arms relatively straight while p...

Page 21: ...n and flexibility This may include rolling the arms and legs in small to big cir cles squats with no weight or slow and controlled twisting at the waist 3 Stretching Stretching should be done after yo...

Page 22: ...and core and increases stability UPPER BODY TRAINING SET UP None WORKOUT 1 Stand at rear of the VersaBALL FX facing it 2 Lean over and position hands in a pushup position on the ball can be closer tha...

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