7
ASSEMBLY INSTRUCTIONS
1. Foot Pad Installation
Position two Foot Pad(24) onto the Front Stabilizer (7)
Position two Foot Pad(24) onto the Rear Stabilizer (8)
2. Front and Rear Stabilizers Installation
Remove two M8x15 Bolts (19), two Ø8x Ø20 Big Curve Washers (53) from Front Stabilizer
(7) . Remove two M8x15 Bolts (19), two Ø8x Ø20 Big Curve Washers (53) from Rear
Stabilizer (8) .
Position the Front Stabilizer (7) in front of the Main Frame (1) and align bolt holes.
Attach the Front Stabilizer (7) onto the front curve of the Main Frame (1) with two M8x15
Bolts (19), two Ø8x Ø20 Big Curve Washers (53) that were removed.
Position the Rear Stabilizer (8) behind the Main Frame (1) and align bolt holes.
Attach the Rear Stabilizer (8) onto the rear curve of the Main Frame (1) with two M8x15
Bolts (19), two Ø8x Ø20 Big Curve Washers (53) that were removed.
7
For queries or additional product information, please call our Service Centre on:
087 997 0865
Please have your model name on hand.
www.everlast.com
ASSEMBLY INSTRUCTIONS
6. KNEELING TWIST & LIFT (A) - LOWER BACK, TRUNK & SHOULDERS
Kneel with one leg in front. Your back thigh should be vertical and your front knee at an angle of 90 degrees.
Keep your back straight and hold the dumbbell in both hands by the side of your back leg. Then lift the dumbbell
while twisting to the other side. Keep your hips square while your upper body rotates and keep your eyes on the
dumbbell to keep your head in line.
7. CALF RAISES (B) - CALVES
Stand straight with the balls of your feet on a step. Holding the weights in your hands, lower your heels, then rise
up on your toes as far as possible. Return to the bottom position and repeat. To help your balance steady yourself
with one hand on a stable object. As you get stronger, try the exercise on one foot at a time.
8. ARM CURL (A) - BICEPS
Stand tall with feet about shoulder width apart. Hold a dumbbell in each hand by your sides and keep your
abdominal muscles drawn in. With your palms facing forwards and your elbows held at your sides, raise the
weights towards your shoulders until your elbows are fully bent. Lower to your sides and repeat. As an alternative
try the exercise with your palms facing inwards.
9. KICK BACKS (B) - TRICEPS
Step forward with the right leg and kneel on the left. Lean forward from the hip and rest the right hand on the
thigh. Extend your left arm back until it is parallel to the ground and close to your side. With your elbow kept in
that position, bend your arm and lower the weight towards the ground. Lift the weight to straighten your arm and
repeat. Once you have done enough repetitions, switch arms and repeat.
10. CRUNCHES (B) - ABDOMINALS
Lie flat on a mat with your feet on the floor and knees at 90 degrees. Hold a dumbbell across the top of your
chest with your arms crossed. Keeping your chin tucked in, curl your head and shoulders off the ground,
bringing your chest towards your pelvis. Lower your shoulders and repeat. As you get stronger try
using two dumbbells.
EXERCISE TIPS
