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TABLE OF CONTENTS

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NOTES

A. Notice .......................................................................................... 1

B. Important Safety Notice ............................................................... 1 - 2

C. Total Flex™ Main Components .................................................... 3

D. Assembling the Total Flex™ ......................................................... 4

PowerRodAssembly................................................................... 4

LegExtenderAssembly............................................................... 4-6

E. Setting Up the Total Flex™ ........................................................... 7

OpeningtheTotalFlex™.............................................................. 7

InsertingtheFootPlate............................................................... 7

AdjustingtheSeats...................................................................... 8-9

F. Use Of Attachments ..................................................................... 10

1.PowerPods.............................................................................. 10

2.Handles.................................................................................... 11-12

3.AnkleCuffs............................................................................... 13

4.FootPlate................................................................................. 13

5.HeadRest................................................................................. 13-14

6.LegExtender............................................................................ 14-15

G. Exercise Resistance ..................................................................... 16

H. Storing the Total Flex™ ................................................................ 16 - 17

I. Maintaining the Total Flex™ .......................................................... 17

GeneralMaintenance................................................................... 17

ResistanceBands......................................................................... 18-19

J. Total Flex™ Tips and Suggestions ................................................ 20

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A. Notice

B. IMPORTANT SAFETY NOTICE

Important: Do not start exercising before fully studying this User’s Guide and the accompanying Exercise Chart.

•ThisUser’sGuideprovidesinstructiononsettinguptheTotalFlex™,andproper use,storageandmaintenance.UsethismanualinconjunctionwiththeExercise Chart.•TheExerciseChartprovidesexerciseinstructionstoachieveyourdesiredresults.

PleasereadandfollowthisUser’sGuidecompletelybeforeusingyourTotalFlex™machine.KeepthisguideinasafeplaceandmakesureeveryonewhousestheTotalFlex™alsoreadsthisguide.Haveasafeandenjoyableworkout.

WARNING: Please consult with your doctor before you start using this equipment. Your doctor should help you ascertain your target heart rate, as determined by your age and physical fitness. Certain training programs and types of exercise equipment may not be suitable for everyone. This is particularly important for those individuals over 35, pregnant women and individuals with existing health problems or problems with balance. If you take medication which affects your heart rate, you must seek medical advice from your doctor before starting your exercise program with this machine.

1.ThisproducthasbeentestedinaccordancewiththerequirementsofEN957-1, classH–homeuseonly.THEMAXIMUMWEIGHTCAPACITYOFTHETOTAL FLEX™machineis300LBS(136kg).Personswhosebodyweightexceedsthis limitshouldNOTusethismachine.

2.CarefullyinspecttheequipmentpriortoEVERYuse.Neverusethedevice ifitisnotfunctioningcorrectly,orifitisdamaged.

3.UsethisdeviceEXCLUSIVELYforthepurposeintendedanddescribedin thisUser’sGuide.Donotaltertheequipmentandonlyusethose accessorieswhichhavebeenrecommendedbythemanufacturer.

4.Ensurethatatleast10-13feet(2-3meters)offreespaceisavailablesurrounding theentireunit.Itisimportantthatpets,furnitureandotherobjectsarekeptaway fromtheequipmentduringitsuse.Youshouldretainatleast10-13feet(2-3 meters)ofspacearoundtheunit.

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J. Total Flex™ Tips and Suggestions

1.Decideonthemostconvenienttimetoexerciseandsticktoit,exercisingmust becomearoutine.2.Itmighttake1or2workoutsessionstobecomefamiliarwiththeTotalFlex™ settingsandadjustments.

3.Trytoexercise3to5timesaweekfor20to30minutesasession.Alternatively, thesessioncanbeaslongorasshortastimeandmotivationallow.

4.Allowforatleast1day’srestperweektoallowthebodytorecover.

5.Drinkadequatefluidsbefore,duringandafterexercising.

6.Keepingadailybalanceddietkeepsyourbodyproperlyfueledandreadyfor exercising.

7.Tostaymotivated,werecommend,thatyou: a.Changeexerciseprogramsfromtimetotime. b.Alternateyourexerciseprogramwithcardiovasculartraining,suchas walking,running,cyclingorswimming,toincreasetheeffectivenessofyour training.

8.Beforestartingtoexercise,itisimportanttostretchinordertowarmup yourmusclesandpreventinjury.TheTotalFlex™ExerciseCharthasastretching programthatyoushouldfollowbeforestartingtoexercise.

9.Whenyouexercise,breathedeeplyandrhythmically.Donotholdyourbreath while,asdoingsoraisesyourbloodpressure.

10.Donotgotoofast.Performtheexerciseswithproperformattherateof approximately2secondsperrepetition.

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• FittingNewResistanceBands.

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5.THISEQUIPMENTISNOTSUITABLEFORCHILDREN.Inordertoavoidinjuries, keepthisandallotherfitnessequipmentoutofthereachofchildren.

6.HandicappedordisabledpersonsshouldnotusetheTotalFlex™without thepresenceofaqualifiedhealthprofessionalorphysician.

7.PositiontheTotalFlex™onafirm,clear,levelsurface.Toprotectflooringand avoiddamage,theunitshouldnotbepushedacrossdelicatefloorcoverings (laminate,parquet,carpet,etc).

8.Wearappropriateclothingduringtrainingsessions.Trainingapparelshouldbe comfortableandlight,allowingfreedomofmovement.Wearcomfortable trainingshoeswhichprovidegoodsupportandhavenon-slipsoles,suchas runningshoesortrainers.

9.Alwayswarmupandstretchbeforeeachtrainingsession.

10.Ifyoufeelfaintorexperiencedizziness,nausea,shortnessofbreath,chest pain,irregularheartbeat,oranyotherabnormalsymptoms,STOPtheworkout atonce.CONSULTAPHYSICIANIMMEDIATELY.

11.Checkpinsandboltsandtightenifloose.

12.Alwayschoosetheproperintensitylevelthatbestsuitsyourphysicalstrength andflexibilitylevels.Knowyourlimitsandtrainwithinthem.Alwaysuse commonsensewhenexercising.

13.BeginslowlyandgetusedtotheuniquemovementoftheTotalFlex™prior tostartingyourroutine.

14.Toavoidseriousinjury,neverplaceanypartofyourbodybetweenornearany movingparts.

15.DONOTuseanyaccessoriesnotrecommendedbythemanufacturer. Understandcorrectuseofthismachine.

16.PleasekeepthisUser’sGuidepriortousingyourTotalFlex™machineto understandthecorrectuseoftheequipment.

17.Refertoalloftheincludedassemblyguidelinestomakecertainyourunitis properlyassembled,andtoremindyourselfofallmaintenanceguidelines.

18.Donotplaceyourhandsorfingersunderneaththeunitwhileitisbeingused. Keepchildrenawayfromtheunitduringuse.

19.Ifyouhavelonghairpleasetieituptoavoidgettingcaughtinsomepartsof theequipment.

20.Donotplacetheunitindirectsunlight,asheatcandegradethenon-steel materialsontheunit.

SAVE THESE INSTRUCTIONS

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1.InsertthenewResistanceBandthroughtheSwivel Pulleybracket(see1).

2.Loopthebandaroundthefirstandthenthesecond PulleyWheelandhookontothePodHook. (see2&3).

3.Ifnecessary,proceedbyreplacingtheother ResistanceBands,fittingoneatatime.

4.ScrewthetwoPowerPodCoversbacktogether startingwiththetwocentreholes (see4&5).

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Replacing Resistance Bands

• RemovingaDamaged/WornResistanceBand.

Important:Onlyremoveandreplace1ResistanceBandatatimebeforeremovingandreplacingotherResistanceBands.

ToreplacewornordamagedResistanceBands,proceedasfollows:

1.PowerPodSeat(Settings1–5)2.Seat(SettingsA–E)3.SpringLock(Settings1-5;A-E)4.SeatAdjustmentHoles5.PowerPod(x2)6.ResistanceBand(withO-Ring&Stopper)(3xperPowerPod)7.SwivelPulley(3xperside)8.StabilizerBracket9.FootPlate10.Handle&Clip(x2)11.AnkleCuff&Clip(x2)

OPTIONAL:12.Cover13.HeadRest14.LegExtender15.*RedResistanceBand(withO-Ring&Stopper)(x3)*16.*2setsofPulley(x3) 1SlottedAxel 1Axel RetainerPin(x1)*17.ReceptorTube

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C. Total Flex™ Main Components

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OPTIONAL:

MAINUNIT:

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1.WiththeTotalFlex™intheopenposition, adjustthePowerPodSeattosetting5(see1).

2.Usingthescrewdriverprovided,unscrewthe6screws holdingthetwoPowerPodCoverstogether.

Note:Unscrewthemiddle2screwslast (see2&3).

3.UnhookoneResistanceBandfromthePodHook (see4).

4.Removetheworn/damageResistanceBandby pullingitoutthroughtheSwivelPulleyBracket (see5).

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*Included with the Leg Extender package

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D. Assembling the Total Flex™

TheTotalFlex™comesalmostfullyassembledwiththeexceptionofonePowerPodthatrequiresattachmenttothesideofthePowerPodSeat.

Power Pod Assembly

1.PleasefollowthestepsunderSectionEinordertofullyopenupyourTotalFlex™.BegintheassemblyofthePowerPodafterstep5inSectionE.

2.AlignthecurvedbracketsofthePowerPodwiththetwoholesinthesquaretubeunderneaththePowerPodSeat.See1below.

3.Usethe2boltswithspringwashersandtheAllenwrenchprovidedwiththeunittosecurelyfastenthebracketstothesquaretubing.See2&3below.

Note:IfyouhavepurchasedtheLegExtender(availableasanoptionalitem),additionalassemblyisrequired–seebelow.

Receptor Tube Assembly (Optional Item)

ToassembletheReceptorTube,fitthefollowingpartstotheTotalFlex™:

1.WiththeTotalFlex™intheopenposition(seeSectionEbelow:SettinguptheTotalFlex™onpage7),adjustthePowerPodSeattosetting5.

2.HoldtheReceptorTube(see2below)andalignwiththefourholesontheundersideofthePowerPodSeat(see3below).Usethe4boltsandtheAllenwrenchprovidedwiththeunittosecurelyfastentheReceptorTubetothePowerPodSeat(see4below).

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• TomovetheTotalFlex™:

MovethemachinebyusingtheCarryHandle

General Maintenance

• TheTotalFlex™isforindooruse.

• InspecttheTotalFlex™eachtimeyou exerciseandcheckforanylooseparts thatmayneedtobetighteneddueto wearandtear.

• IfanyofthePulleysshouldsqueak, useasilicon-basedlubricanttospray ontothePulleyShaft(see1). Note:Donotspraydirectlyontothe PulleyWheel.

• IftheSpringPinbecomesstiffand/or theSeatbecomesdifficulttomoveup ordown,lubricatetheSpringPins and/orinsideofthesupportleg channelswithasilicon-basedspray(see2).

• Wipeawayanyexcesslubrication.

I. Maintaining the Total Flex™

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Warning:Exercisecautionwhenliftingthemachinetoavoidbackinjury.

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Leg Extender Assembly (Optional Item)

TousetheLegExtender,fitthefollowingpartstotheTotalFlex™:

1.PlacetheRetainerPinbetweentheSupportLegsthatareunderneaththeSeatA-E.AlignwiththetwoholesandfastenthescrewswiththeAllenwrenchprovided(see1&2below).

2.LaythethreeredResistanceBandsovertheRetainerPin(seebelow).

3.PlacethePulleyAxle(withPulleys)betweentheSupportLegsthatareunderneaththeSeatA-E.Alignwiththe2holesandfastenthescrewswiththeAllenwrenchprovided(see6below).

4.PlacetheSlottedPulleyAxle(withPulleys)intothebrackets(locatedbelowtheCarryHandle).Aligntheaxelholeswiththeholesinthebracketandthenfastentheaxletothebracketsbytighteningthe2screwsinwiththescrewdriverprovided(seebelow).

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G. Exercise Resistance

H. Storing the Total Flex™

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To exercise means that the muscles of your body must move against (or overcome) a force - called resistance, or “weight”

• Thehumanbodycontainsalargenumberofmuscles.Theexercisesshown ontheExerciseChartaredesignedtoworkthedifferentmuscles. Asmusclesdifferinstrength,theresistancetobeengagedwhenperforming thedifferentexercisesmustbevariedtomatchthestrengthoftheparticular muscle(s)beingexercised.

• Basedontheprincipleofprogressiveoverload,asyoubecomefitterandas thestrengthandenduranceofyourmusclesimprove,youmustgradually increasetheresistanceappliedduringeachexerciseinordertocontinue makingimprovementsinyourfitnesslevel.

• ExerciseresistancefortheTotalFlex™isprovidedbytwosources:

-PowerPods:EachPowerPodcarriesasetof3ResistanceBands (varyinginresistanceor“weight”).ByclippingtheHandlesorAnkle CuffstooneormoreoftheResistanceBands,differentlevelsof exerciseresistancecanbeobtained.

-LegExtender:Thereare3redResistanceBands(ofequalresistance) connectedtotheSupportLegsunderneaththeSeats. ByconnectingoneormoreoftheResistanceBandstotheLeg Extender,differentlevelsofresistancecanbeobtained.

• AdjusttheSeatstopositions1&A.

• RemovetheFootPlate.

• Placeonefootnexttotheslottedpipe. ThenslowlylifttheCarryHandle,allowing theSupportLegfittedwithRollerWheelsto rolltowardstheotherSupportLeg.

• Important:Forstability,leaveagapbetween thefoldedlegs

• PlacetheCover(optionalitem)overthe TotalFlex™unit.

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7.Loopthe3RedResistanceBandsovertheSlottedAxlewith3PulleyWheels(see10below).

8.HookResistanceBandsontoResistanceBandHooks(see11above).

Important:BeforehookingtheBands,ensurethattheyareunderneaththeStabilizerBracket(notoverit-see10above).Also,ensurethattheBandsarenotcrossed(see12above).

9.AssembletheLegExtenderbyinsertingtheUpperandLowerRollerPipesintotheLegExtenderholes.ThenslidethecorrespondingUpperandLowerFoamRollersovertherespectiveRollerPipes.

Important:ThelargerFoamRollermustbefittedtothelongerUpperRollerPipe.

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StabilizerBracket

• AdjustmentofFoamRoller

Note:ThepositionofthebottomFoamRollermustbeadjustedaccordingtoleglength.

Toadjust:

-PullofftheFoamRollerfromoneside oftheRollerPipeandremovethePipe fromtheExtenderTube(see1).

-Thereare4holes.Selectonethat positionstheFoamRollerontheshin, justabovethetopofthefeet(see2).

-PushbacktheFoamRolleroverthe RollerPipe.

•EngagingResistance

-TherearethreeredResistanceBands ofequalresistance(‘weight’)fitted betweentheSupportLegs.

-Byhookingoneormoreofthe O-RingsattheendsoftheResistance BandsontotheHookatthebottomof theExtenderTube,thelevelofexercise resistancecanbevaried-seeResistance ChartonExerciseChart.(see3).

•PositioningforExercising

1.SitsidewaysonthePowerPodSeat. 2.SwinglegstofrontandoverthetopFoamRollers. 3.PlacefeetunderneaththebottomFoamRollers. 4.LeanbackwardsagainsttheSeat. 5.Startexercisingbyextendingbothlegsforward.

Upper

Lower

Hook

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E. Setting Up the Total Flex™

Opening the Total Flex™

ToopentheTotalFlex™(see1to6below),placetheTotalFlex™onalevelsurface(1),removeCover(optionalitem)(2),holdtheCarryHandlewithonehand(3),movetheSupportLegwiththerollerwheels(thelegwithnoPowerPods)sideways(4)untilitisfullyopened(5)andadjusttheSeat(6).

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• TheHeadResthas4settingstoaccommodatevariousbodytypes.Engage thesettingsuitableforyourbodytype.

Important:CheckthattheLockPinengagesfullywhenreleased.

6. Leg Extender (Optional Item)

The Leg Extender is an attachment for exercising the legs.

Note:BeforeusingtheLegExtender,makesurethattheReceptorTubeAssemblyisattachedtotheundersideoftheSeat(seeD–LegExtenderAssemblyonpage4).

Important: WhenattachingordetachingtheLegExtender,ensurethattheResistanceBandsaredisengaged(unhooked)fromtheLegExtenderHook.

• ConnectingtheLegExtendertothePowerPodSeat.

Important:WhenusingtheLegExtender,adjusttheSeat(withReceptorAssembly)tosetting3–thisistheonlysettingthatmustbeused(see6abelow).

-AttachtheLegExtenderbypullingtheLockPinontheundersideofthe PowerPodSeatandinserttheAttachmentTubeintotheReceptorTube (see6bbelow).

-TheLegExtenderhas2settingstoaccommodatevariousleglengths. Engagethesettingsuitableforyourlegs(see6cbelow).

Important:CheckthattheLockPinengagesfullywhenreleased.

Setting3

1 2 3

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6a 6b 6c

LockPin

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Insert the Foot Plate

HoldFootPlateataslightangleandthenfullyinsertthe“lipsection”oftheFootPlateintotheCrossPipeslot(i.e.thePipeattachedtothePowerPodSeat).LowertheFootPlatetothefloor(seebelow).

Important: Make sure the Foot Plate is securely located into the slot.

Adjusting the Seats

1.Tocorrectlyalignthebodyforexercising,theSeatsmustbeadjustedforeachexerciseasindicatedontheExerciseChart.

2.TheSeatpositionsareindicatedontheSupportLegs.ForthePowerPodSeat,settingsareshowninnumbers(1,2,3,4&5).FortheotherSeat,settingsareindicatedbyletters(A,B,C,D&E).

WARNING: MAKE SURE SPRING PIN IS LOCKED IN PLACE BEFORE BEGINNING YOUR EXERCISES.

3.Forsomeoftheexercisesthereare2suggestedSeatpositionse.g.3&Dor2&E.Thefirstwouldbemoresuitableifyouaremaleand/ortall;thesecond,ifyouarefemaleand/orshort.Experimentandchooseasettingthatwillenableyou,atthestartoftheexercise,toholdtheHandleswithslightlybentarmsandwiththeResistanceBandsstartingtoengage(beginningtostretch).

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3. Ankle Cuffs

• SecuretheAnkleCuffbyloopingitaroundtheankle,threadtheend throughthemetalbracketandbondthehook&looptapetogether(see1&2below).

• CliptheAnkleCuffontotheO-RingofoneormoreResistanceBands

(see3below).

4. Foot Plate

• TheFootPlateisusedforperforminganumber ofexercisesinastandingposition.

Important:MakesurethatoneorbothfeetarefirmlyandfullyplacedontheFootPlatewhenperformingexercisesinthestrandingposition.DonotstepofftheFootPlatewhileexercisingandwhenengaging/disengagingtheO-Ringsto/fromtheHandle(s)orAnkleCuff(s).

5. Head Rest (Optional Item)

• TheHeadRestisusedforsupportingthehead andneckwhilstexercisingfacingupwards.

• AttachtheHeadRestbypullingtheLockPinon theundersideofthePowerPodSeatandinsert theHeadRestTubeintotheReceptorTube.

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4.ToadjusttheSeatpositionforeachexercise,placetheonehandunderneaththeSeat(see4a)andwiththeotherhand,squeezetheSpringLocktogether(see4b),liftorlowertheSeat(s)tothedesiredposition,thenreleasetheSpringLock.

WARNING: CRUSH HAZARD, KEEP HANDS CLEAR DURING FOLDING.

Important:MakesurethatthepinsateachsideoftheSpringLockaresecurelyengagedintheReceptorHolesalongtheLegSupport(see4c).

Seat Position Example

ExerciseNo.4:FrontRaiseSeatSettings:E&2

Seat Position Example

ExerciseNo.12:ChestPressSeatSettings:C&4

EC

3a 3b

3.Whenperformingabdominalexercises,theHandlescanbeheldnextto thechest(see3a)orabovetheshoulders(see3b)(moredifficult).

4.Whenlyinginthe“BenchPosition”,especiallyifyouareafemaleand/or short,itmaybemorecomfortabletoliewithyourfeetoffthefloor.

5.WiththeSeatsinthe“bench”position(settingB&2),layHandlesdown onthePowerPods.Liedown,reachbackandgrabHandleswithpalms facingdown.Thencommenceexercise.

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F. Use of Attachments

The Handles and the Ankle Cuffs connect to the “O-Rings” at the ends of theResistance Bands (housed in the Power Pods - see below, or connect to the Support Legs – see Leg Extender below)

1. Power Pods

•EachPowerPodholds3ResistanceBands,varyinginresistance(“weight”): Grey(lowresistance),Black(mediumresistance)andRed(heavyresistance)(see 1below).

•EachResistanceBandisfittedwithanO-Ring.ByclippingtheHandlesorAnkle CuffontooneormoreoftheO-Rings(see1,2&3below),thelevelofexercise resistancecanbevaried-seeResistanceChartonExerciseChart.

•WhenmovingthePowerPodSeat(withsettings:1,2,3,4&5),thePowerPods (attachedtotheSeat)moveinharmony,allowingtheresistancetobecome suitablyalignedtothemuscle(s)tobeexercised.

Important:DonotsitorstandonthePowerPods

2. Handles

•EachHandleisfittedwithametalcliptoclipontooneormoreoftheO-Rings attachedtotheendofeachResistanceBand(s)(see1abelow).

1.AfterclippingtheHandlesontotheO-Rings,itisconvenienttoplace themontothePowerPodsforeaseofuse(see1bbelow).

Important:ConnectequalresistancetotherightandleftHandle(s)(see1cabove).

2.WhenexercisingwiththeoneSeatinpositionDorE,engageresistance, leanslightlyforwardandtakeholdofthehandleswithpalmsfacing downwards(see2a).Thensitbacktoexercise(see2b).

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1a 1b 1c

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© 2010, Thane International, Inc.

TF-Eng.March 8, 2011