GAIAM 05-64490 Suspension Trainer
EXERCISE INSTRUCTION
- Warm up before each session.
- Complete 1–3 sets of 8–12 repetitions of each exercise selected.
- Rest approximately 30–60 seconds between each exercise set.
- Perform every exercise through a full range of motion.
- When applicable, perform an equal number of exercise repetitions with each arm/leg to avoid the development of muscle imbalances.
- If unable to complete 8 exercise repetitions through a full range of motion, increase rest time between exercise sets or select an anchor position that provides a lesser amount of resistance. Or if unable
to achieve moderate to maximal muscular fatigue following the completion of 12 exercise repetitions through a full range of motion, decrease rest time between exercise sets or select an anchor position that provides a greater amount of resistance.
Perform each exercise a minimum of 3 times per week for maximum results. - Allow 24–48 hours of complete rest between each exercise session.
BEFORE BEGINNING THIS OR ANY OTHER EXERCISE PROGRAM, YOU SHOULD ALWAYS CONSULT WITH YOUR DOCTOR OR PHYSICIAN.
DOOR ANCHORING
- PUSH door open.
- Fully insert Door Anchor (Position 1, 2, 3, or 4) over top of door between door and door frame.
- PULL door toward you and close tightly.
- Pull firmly on strap to ensure Door Anchor is secured tightly against opposite side of door and door frame before performing each exercise.
- Maximum weight capacity is 300lbs.
LOWER BODY
(Anchor position may need to be adjusted to accommodate differences in strength, body type and skill level)
ONE-LEG SQUAT
START: Face door, stand upright, feet hip-width apart, grasp handles, arms slightly bent. 
FINISH: Straighten arms and sit back, bend and balance on one leg while extending opposite leg backward. Straighten leg and return to start position. 
LUNGE
START: Face away from door, place one foot in handle loop and bend leg, stand upright, straighten and balance on opposite leg. (Note: Place one hand on chair back for added balance.) 
FINISH: Bend balance leg while keeping arms straight along sides of body. Straighten leg and return to start position. 
UPPER BODY
(Anchor position may need to be adjusted to accommodate differences in strength, body type and skill level)
CHEST PRESS
START: Face away from door, grasp handles, bend arms, lean forward while keeping body straight. 
FINISH: Straighten arms down and forward while keeping body straight. Bend arms and return to start position. 
LOW ROW
START: Face door, grasp handles, straighten arms and lean back with knees slightly bent and body straight. 
FINISH: Bend arms along sides of body and pull hands toward chest; straighten legs while keeping body straight. Straighten arms and return to start position. 
TRUNK
(Anchor position may need to be adjusted to accommodate differences in strength, body type and skill level)
AB CRUNCH
START: Kneel facing door, grasp handles, straighten arms overhead and lean forward with legs bent and body straight. 
FINISH: Pull arms straight down and back toward body, raise hips and upper body while pressing ribs toward hips. Lean upper body down and forward and return to start position. 
BACK EXTENSION
START: Stand facing door, grasp handles, straighten arms and lean backward with legs slightly bent. 
FINISH: Push hips forward, arch low back, pull arms backward, and straighten body with toes on floor. Push hips backward and return to start position. 
ACTUAL PRODUCT MAY DIFFER SLIGHTLY FROM ONE SHOWN. All exercise programs come with inherent risks. Consult your health care professional before beginning this or any exercise program. © & TM 2021 Gaiam Americas, Inc. All Rights Reserved. Manufactured and distributed under license by Fit for Life LLC, Louisville, CO 80027-2452. MADE IN CHINA | SKU 05-64490GUIDE
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