Horizon Fitness TORUS Instruction Manual
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Horizon Fitness TORUS Instruction Manual

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TORUS
EXERCISE GUIDE
HOME GYM
Get more from your strength training routine with the
Horizon Torus Home Gym. This Training Guide includes
set-up instructions and illustrates more than 40 exercises
you can perform with your new equipment. Learn start
and stop positions along with proper form and
appropriate paths of motion.

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Summary of Contents for Horizon Fitness TORUS

  • Page 1 EXERCISE GUIDE HOME GYM Get more from your strength training routine with the Horizon Torus Home Gym. This Training Guide includes set-up instructions and illustrates more than 40 exercises you can perform with your new equipment. Learn start and stop positions along with proper form and...
  • Page 2 HOW TO USE THIS GUIDE The Horizon Torus Home Gym includes eight different workout stations, as identifi ed on this page. Each station offers multiple exercise options. Individual exercises are color-coded by muscle group and identify which training attachment to use.

  • Page 3: Lat Pulldown

    TRAINING INSTRUCTION LAT PULLDOWN STATION 1. Sit on the machine, reach up and grab the lat bar with a wide grip. 2. Pull the bar down toward your body in front of the chest. 3. Return slowly to the starting position.
  • Page 4 TRAINING INSTRUCTION TRICEPS PRESS STATION 1. Stand on the foot plate facing the machine with your hands at shoulder width on the lat bar. 2. Use an overhand grip to bring the bar down to the height of your lower rib cage. 3.
  • Page 5 TRAINING INSTRUCTION STANDARD CHEST PRESS STATION 1. Adjust the seat height so either the upper or lower grips align vertically with the center of your chest. 2. Adjust the press arms with the adjustment mechanism, until they are in a comfortable forward-to-back position for your chest press.
  • Page 6 INCLINE CHEST PRESS STATION 1. Adjust the seat to a low position to ensure the press handles are higher than the center of your chest. 2. Adjust the press arms with the adjustment mechanism until they are in a comfortable forward-to-back position for your chest press.
  • Page 7 TRAINING INSTRUCTION DECLINE CHEST PRESS STATION 1. Adjust the seat to a higher position to ensure the hand grips are lower than the center of your chest. 2. Adjust the press arms with the adjustment mechanism until they are in a comfortable forward-to-back position for your chest press.
  • Page 8 STANDING SHOULDER PRESS STATION 1. Adjust the press arm mechanism to the shoulder press setting, which aligns the press arms with your shoulders. 2. Face away from the machine, grasp the press handles and tip your body forward slightly while keeping your torso straight. 3.
  • Page 9 SEATED ROW STATION 1. Sit facing the machine and leaning your torso back slightly. Adjust the back pad so that it makes contact with your chest. 2. Adjust the press arm mechanism to the row setting, which allows you to reach the grip handles with your arms outreached. 3.
  • Page 10 TRAINING INSTRUCTION SEATED CABLE ROW STATION 1. Attach the short handle (low row bar) to the lower pulley. 2. Sit facing the machine with your legs slightly bent and keep them bent during the exercise. 3. Sit erect and pull your hands towards your upper abdominal area.
  • Page 11 TRAINING INSTRUCTION DELTOID UPRIGHT ROW STATION 1. Attach the short handle (low row bar) to the lower pulley. 2. Stand on the foot plate facing the machine and gripping the handles in an overhand position with arms down. 3. Slowly pull up with your elbows to the sides until the bar reaches the top of your chest.
  • Page 12 TRAINING INSTRUCTION STANDING ARM CURL STATION 1. Attach the short handle (low row bar) to the lower pulley. 2. Stand on the foot plate facing the machine and grasping the bar using an underhand grip (palms facing up). 3. Focus on keeping your elbows in their starting position at your sides as you use your biceps to curl the bar up to the top of your chest.
  • Page 13 TRAINING INSTRUCTION REVERSE CURL STATION 1. Attach the short handle (low row bar) to the lower pulley. 2. Stand on the foot plate facing the machine and grasping the bar using an overhand grip (palms facing down). 3. Focus on keeping your elbows in their starting position at your sides as you use your biceps to curl the bar up to the top of your chest.
  • Page 14 TRAINING INSTRUCTION BENTOVER ROW STATION 1. Attach the short handle (low row bar) to the lower pulley. 2. Stand on the foot plate facing the machine. Bend your torso toward the machine at a 45-degree angle with your arms outstretched and grasping the handle. 3.
  • Page 15 TRAINING INSTRUCTION FRONT SHOULDER RAISE STATION 1. Attach the short handle (low row bar) to the lower pulley. 2. Stand on the foot plate facing the machine and gripping the handle using an overhand grip (palms facing down). 3. Raise the handle, while keeping the arms straight, until the bar reaches shoulder height.
  • Page 16 TRAINING INSTRUCTION SHOULDER SHRUGS STATION 1. Attach the short handle (low row bar) to the lower pulley. 2. Stand on the foot plate facing the machine. 3. Grasp handle with an overhand grip and raise the shoulders straight up towards the ears. 4.
  • Page 17 TRAINING INSTRUCTION TRICEP DIPS STATION 1. Face the VKR station and grip the dip handles fi rmly. 2. Use the step to assist in getting into the upright position with all your weight supported by your arms and hands. 3. Slowly bend your elbows until they reach 90 degrees and then press your body back up to the starting position.

  • Page 18: Chest Press

    TRAINING INSTRUCTION CABLE CONVERGING STATION CHEST PRESS 1. Adjust the free-motion arm to the upward position. 2. Adjust the back pad to the desired starting position. 3. Hold the arm straps at chest height and adjust seat if needed. 4. Press straps forward and in until hands come together. 5.

  • Page 19: Shoulder Press

    TRAINING INSTRUCTION CABLE CONVERGING STATION SHOULDER PRESS 1. Adjust the free-motion arm to the upward position. 2. Tip your torso forward about 30 to 45 degrees. Adjust the back pad to support your back while in this position. 3. Hold the arm straps at chest height and adjust seat if needed. 4.
  • Page 20 TRAINING INSTRUCTION INCLINE CABLE STATION CONVERGING CHEST PRESS 1. Adjust the free-motion arm to the upward position. 2. Adjust the back pad forward about 10 to 15 degrees. 3. Hold the arm straps at chest height and adjust seat if needed. 4.
  • Page 21 TRAINING INSTRUCTION CABLE FLY STATION 1. Adjust the free-motion arm to the upward position. 2. Hold the arm straps at chest height with palms facing each other and extend your arms as wide as possible. 3. Pull the straps forward until both hands touch. 4.
  • Page 22 TRAINING INSTRUCTION SEATED CABLE ARM CURL STATION 1. Adjust the free-motion arm to the downward position. 2. Sit facing away from the machine with an arm strap handle in each hand and your elbows next to your body near your lower rib cage.
  • Page 23 TRAINING INSTRUCTION SEATED CABLE TRICEP STATION OVERHEAD EXTENSION 1. Adjust the free-motion arm to the upward position. 2. Sit on the machine and grip an arm strap handle in each hand behind your head. 3. Position your elbows forward and close to the sides of your head.
  • Page 24 TRAINING INSTRUCTION CABLE LATERAL STATION SHOULDER RAISE 1. Adjust the free-motion arm to the downward position. 2. Stand with your side to the machine while gripping the arm strap. 3. Raise the arm higher than shoulder height without bending your elbow. 4.
  • Page 25 TRAINING INSTRUCTION DYNAMIC CABLE FLY STATION 1. Adjust the free-motion arm to the upward position. 2. Stand beside the machine with the free-motion arm strap in your hand. 3. Start with your arm low and extended back from your body. 4.
  • Page 26 TRAINING INSTRUCTION DYNAMIC CABLE REAR STATION DELT FLY 1. Adjust the free-motion arm to the upward position. 2. Stand with your side to the machine while gripping the arm strap. 3. Reach across your body to reverse grip the strap. Your start position will place your arm down and across your chest.
  • Page 27 TRAINING INSTRUCTION REAR CABLE FLY STATION 1. Adjust the free-motion arm to the upward position. 2. Stand facing the machine with the arm straps in your hands. 3. Keeping both arms straight, sweep them back and up in an arc as far as you can.
  • Page 28 TRAINING INSTRUCTION SEATED ABDOMINAL CRUNCH STATION 1. Attach the ab strap or free-motion arm straps to the machine. 2. Sit upright with your back supported by the back pad. 3. Hold the straps and bend your torso towards your knees. 4.
  • Page 29 TRAINING INSTRUCTION ABDOMINAL OBLIQUE CRUNCH STATION 1. Attach the ab strap or free-motion arm straps to the machine. 2. Sit upright with your back supported by the back pad. 3. Hold the straps and bend your torso in a slight twisting motion to the side.
  • Page 30 TRAINING INSTRUCTION LOWER BACK EXTENSION STATION 1. Attach the short handle (low row bar) to the machine. 2. Stand on the foot plate facing the machine. 3. Keeping the torso straight, bend forward at the waist while slightly bending the knees and grip the handle overhand. 4.
  • Page 31 TRAINING INSTRUCTION KNEE RAISE STATION 1. Step on the VKR station with back against the back pad. 2. Position arms above the elbow pads and grip the upward handles. 3. Support body weight and slowly lift legs upward, pivoting from hip to full contraction (legs can be either straight or bent at the knee).
  • Page 32 TRAINING INSTRUCTION SIDE CABLE BENDS STATION 1. Adjust the free-motion handle to the downward position. 2. Stand with your side to the machine while gripping the arm strap. 3. Keep your arm straight while crunching your upper body over and away from the machine. 4.
  • Page 33 TRAINING INSTRUCTION SEATED LEG EXTENSION STATION 1. Adjust the seat height to place your knees as close as possible to the leg lever pivot. 2. Place the front of your shins behind the leg roller at the bottom of the machine. 3.
  • Page 34 TRAINING INSTRUCTION TOE RAISE STATION 1. Attach the short handle (low row bar) to the machine. 2. Stand on the foot plate facing the machine with your hands at shoulder width on the bar and your arms extended down. 3. Slowly rise up onto your toes. 4.
  • Page 35 TRAINING INSTRUCTION DEADLIFT STATION 1. Attach the short handle (low row bar) to the machine. 2. Stand on the foot plate facing the machine and grasp the bar using an overhand grip (palms facing down). Keeping the torso straight, bend down using the knees and hips. 3.
  • Page 36 TRAINING INSTRUCTION STANDING LEG CURL STATION 1. Stand facing the machine and adjust the seat pad to hit just above your knee. 2. Hook one leg under the lower roller pad, gripping the press arm for balance. 3. Curl your leg upward and hold the position momentarily before slowly returning to the starting position.
  • Page 37 TRAINING INSTRUCTION HIP ABDUCTOR LEG RAISE STATION 1. Adjust the free-motion arm to the downward position and attach ankle strap. 2. Stand with your side to the machine. The ankle strap cuff should be on your outside leg. 3. Balance on your inside leg and slowly extend the outside leg away from the body as far as you can while stabilizing yourself with your hand.
  • Page 38 TRAINING INSTRUCTION HIP ADDUCTOR LEG RAISE STATION 1. Adjust the free-motion arm to the downward position and attach ankle strap. 2. Stand with your side to the machine. The ankle strap cuff should be on your inside leg. 3. Balance on your outside leg and slowly move your inside leg to the outside as far as you can while stabilizing yourself with your hand.
  • Page 39 TRAINING INSTRUCTION FREE-STANDING STATION HAMSTRING CURL 1. Adjust the free-motion arm to the downward position and attach ankle strap. 2. Stand facing the machine with the cuff on your right ankle and hold your hands on the press arm. 3. With your right knee slightly bent, raise your right heel up behind your right thigh.
  • Page 40 TRAINING INSTRUCTION GLUTE KICKBACK STATION 1. Adjust the free-motion arm to the downward position and attach ankle strap. 2. Stand facing the machine with the cuff on your right ankle and hold your hands on the press arm. 3. Keeping your left knee very slightly bent, extend your right leg behind your body without bending the knee.
  • Page 41 TRAINING INSTRUCTION STANDING LEG EXTENSION STATION 1. Adjust the free-motion arm to the upward position and attach ankle strap. 2. Stand beside the machine with the cuff on your right ankle and hold your hand on the press arm. 3. Start with your right leg curled up and close to the free-motion arm. 4.

  • Page 42: Leg Press

    TRAINING INSTRUCTION LEG PRESS STATION 1. Sit on the leg press station and adjust the back pad to a comfortable position. 2. Put your feet on the foot plate and bend your knees to a 90-degree angle. 3. Press your knees straight while gripping the seat support handles.
  • Page 43 TRAINING INSTRUCTION CALF PRESS STATION 1. Sit on the leg press station and adjust the back pad to a comfortable position. 2. Put your feet on the foot plate with your toes on the lower edge of the foot plate. Keep your legs straight. 3.

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