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Total Trainer Pilates Owner's Manual

The ultimate total body gym
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MAX USERS WEIGHT: 120Kg-264lbs

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Summary of Contents for Total Trainer Pilates

  • Page 1 MAX USERS WEIGHT: 120Kg-264lbs...
  • Page 2 TABLE OF CONTENTS Congratulations! BENEFITS OF EXERCISE MEDICAL/SAFETY NOTICE Welcome to the world of the TOTAL TRAINER PILATES. The TOTAL TRAINER PILATES is one of the finest and most CARE AND MAINTENANCE comprehensive pieces of home exercise equipment avail- FEATURES OF THE AIR MAGNETIC ROWER able.

  • Page 3: Parts Identification

    FIXED PULLEY PILATES SHOULDER PADS AB HARNESS INCLINE ROPE PULLEY RAIL GLIDE BOARD ROPE ROPE ASSEMBLY ROPE CLIP PILATES LEG BAR ROPE HANDLES TRANSPORTATION WHEEL BRACE PILATES ROPE GLIDE BOARD PULLEY EXTENSION (underneath GLIDE BOARD) LEG CUFFS POWER BAR HANDLE...
  • Page 4 HOW YOUR TOTAL TRAINER PILATES WORKS Resistance Formula The principle behind the TOTAL TRAINER PILATES is to use your own body weight on a moving board as the resis- The CHARTS A and B below are indications of the tance. So, you are actually exercising directly against your percentage of your body weight against which you are own body weight.
  • Page 5 Brace Lock Pin clockwise until firm. Pull out Resistance Rail Lock Pin and WARNING: To avoid serious injury the Brace Open up the TOTAL TRAINER PILATES by lifting with your right-hand raise the Incline Lock Pin must be engaged & locked before pulling the Top Bar so that the wheel Rail.
  • Page 6 TOTAL TRAINER exercises PULL-UP POSITION (see pages ??~??) The TOTAL TRAINER LEG PRESS BOARD and the PILATES LEG BAR are inserted in exactly the same holes in the bottom end of the Incline Rail WARNING: The PILATES LEG BAR is for...
  • Page 7 SETTING UP YOUR TOTAL TRAINER PILATES Using Ropes and Pulleys SIDE PULLEY SETUP (without Glide Board Pulley) The rope and pulley system on the Total I M P O R T A N T: D O N O T f o l d t h e TO T A L Trainer is very simple.
  • Page 8 Bench Press position but can also be used for various other exercises - Upright Rowing, Bicep Curls etc. TOTAL TRAINER Bench Bar is used with the Rope Assembly in the Side Pulley Set-Up. ROPE RETAINER PLATE “LOCKED”...
  • Page 9 Pulley and pull the rope forward. Get into position by supporting your weight with your free leg on the floor. Transfer PILATES Leg Exercises will use 2 x Leg Cuff WARNING: To avoid possible injury always your weight to the Leg Cuff while lifting and the PILATES Rope Extension.
  • Page 10 A B H a r n e s s f o r e x e r c i s i n g y o u r various other exercises. abdominal muscles. TOTAL TRAINER AB Harness is used with the Rope Assembly in the Standard Set-Up. TOTAL TRAINER AB Harness looks like this.
  • Page 11 (WEIGHTS NOT PROVIDED) with an PILATES Rope Extension. The Total Trainer is supplied with an optional It is necessary to attach the PILATES Rope Power Bar to allow extra weight to be added to Extension to perform all PILATES Rope the TOTAL TRAINER PILATES.
  • Page 12 W A R N I N G : T h e T O TA L T R A I N E R L E G PRESS BOARD is for Total Trainer exercises and the PILATES LEG BAR is for the Pilates Workout. DO NOT use the TOTAL TRAINER...
  • Page 13 SETTING UP YOUR TOTAL TRAINER PILATES Folding Remove all accessories and attachments (Leg Press Board, Pull-Up/Press Bar, Leg Cuff, Power Bar etc) Release the Brace Lock Pin with one hand and then slightly lower the Resistance Rail toward the Glide Board so that the Brace Lock Pin disengages.
  • Page 14 Total Trainer exercise program, your own require- the upper body, helping improve coordination ments will change as you become fitter and healthier. and endurance. With the Total Trainer you will be able to modify your program to suit your changing needs. Unfolding...
  • Page 15 TOTAL TRAINER EXERCISES Getting on the Easy Way Getting on the Easy Way Example 2: You will soon become accustomed to getting on and off your TOTAL TRAINER PILATES. Most people have initial difficulty getting on the TOTAL TRAINER PILATES for exercises that utilize the Arm Rope.
  • Page 16 TOTAL TRAINER EXERCISES Correct Positioning Example 2 (Pullover) Example 3 (Fly) Your head should be at the very top end of the Sit on the Glide Board at the very top end. If Positioning yourself correctly on the Glide Glide Board. Keep your head and hair away...
  • Page 17 Cool Down exercises or can be used for low to high aerobic activity. You can include either one or both these exercises in your TOTAL TRAINER Exercise Program to increase aerobic conditioning for a circuit training effect. Place feet in Sit-up/Leg Curl position.
  • Page 18 Stretches Quad Stretch Calf Stretch Glide Board Pulley : Disengaged Glide Board Pulley : Disengaged The TOTAL TRAINER Stretches shown here are the second step in your TOTAL TRAINER Muscles Used: Muscles Used: Front Thigh Calves, Achilles Tendon Exercise Program.
  • Page 19 TOTAL TRAINER EXERCISES Back Stretch Hamstring Stretch Tricep Stretch Glide Board Pulley : N/A Glide Board Pulley : Engaged Glide Board Pulley : N/A Muscles Used: Back Muscles Used: Hamstrings Muscles Used: Rear Upper Arm Lower Back With arms extended and hips directly over...
  • Page 20 TOTAL TRAINER EXERCISES Adductor Stretch Mid Section Stretch Upper Body Stretch Glide Board Pulley : N/A Glide Board Pulley : N/A Glide Board Pulley : N/A Muscles Used: Buttocks, Hips Muscles Used: Chest, Shoulders Muscles Used: Buttocks, Hips Abdominals Upper Arm...
  • Page 21 TOTAL TRAINER EXERCISES Back Flexion Stretch Back Extension Stretch Glide Board Pulley : Disengaged Glide Board Pulley : Disengaged Muscles Used: Lower Back Muscles Used: Lower Back Lower Glide Board to Level One. Keeping your hips on the Glide Board, raise chest off Glide Board.
  • Page 22 Leg Press Glut Press The following Exercises are TOTAL TRAINER Glide Board Pulley : Disengaged Glide Board Pulley : Disengaged Exercises, if you are looking for the PILATES Muscles Used: Front Thigh Muscles Used: Front, Rear Thigh, WORKOUT turn to page ??.
  • Page 23 Place feet as wide apart as possible on the Position yourself on Glide Board. Board with toes pointed slightly in.. TOTAL TRAINER Leg Press Board with toes pointed slightly out. Make sure you have a firm grip on Power Bar Bend knees to 90 degrees.
  • Page 24 Muscles Used: Outer and Front Thigh Muscles Used: Calves Place feet on TOTAL TRAINER Leg Press Lie on your side and place your top foot on Place balls of feet on bottom edge of TOTAL Board with knees slightly bent.
  • Page 25 TOTAL TRAINER EXERCISES Sit-Up Leg /Curl Strap + Pull-up /Press Bar Leg Curl Sit-Up Pull-Up Glide Board Pulley : Disengaged Glide Board Pulley : Engaged Glide Board Pulley : Disengaged Muscles Used: Hamstrings Muscles Used: Hamstrings Muscles Used: Back Lower Back...
  • Page 26 Chin-Up Shoulder Press Behind Neck Press Glide Board Pulley : Disengaged Glide Board Pulley : Disengaged Glide Board Pulley : Disengaged Muscles Used: Back, Front Upper Arms Muscles Used: Back, Front Upper Arms Muscles Used: Shoulders Grasp Pull-Up/Press Bar Handle with a Grasp Pull-Up/Press Bar with palms facing Grasp Pull-Up/Press Bar with palms facing close grip and palms facing up.
  • Page 27 Advanced Push-Up Beginner Push-Up Hip & Thigh Extension Glide Board Pulley : Engaged Glide Board Pulley : Engaged Glide Board Pulley : Engaged Muscles Used: Shoulders, Triceps Muscles Used: Shoulders, Triceps Muscles Used: Hamstrings Lower Back Push Glide Board back and kneel on Glide Kneel on Glide Board and grasp Pull- Face away from the Resistance Rail and Board to get into position while grasping...
  • Page 28 Pullover Bent Arm Pullover Lat Pulldown Glide Board Pulley : Engaged Glide Board Pulley : Engaged Glide Board Pulley : Engaged Muscles Used: Chest Muscles Used: Chest Muscles Used: Back Extend arms back and pull with slightly bent arms Extend arms back and pull arms through Grasp Handles with palms facing out.
  • Page 29 Tricep Press Advanced Crunch Dips Glide Board Pulley : Engaged Glide Board Pulley : Engaged Glide Board Pulley : Disengaged Muscles Used: Rear Upper Arm Muscles Used: Abdominals Muscles Used: Rear Upper Arm, Chest Hold Handles with palms facing up. Hold Handles with elbows bent and palms Hold Handles with palms facing in towards down on your chest.
  • Page 30 Chest Fly Chest Press Rotation Punch Glide Board Pulley : Engaged Glide Board Pulley : Engaged Glide Board Pulley : Engaged Muscles Used: Chest Muscles Used: Chest Muscles Used: Forearm, Chest Rear Upper Arm, Front Shoulders Hold handles & Pull forward with slightly Hold handles with rope under your arms.
  • Page 31 Under Arm Pull Abductor Push Reverse Fly Glide Board Pulley : Engaged Glide Board Pulley : Engaged Glide Board Pulley : Engaged Muscles Used: Front Shoulders Muscles Used: Outer Thighs Muscles Used: Back Hold Handles with palms facing out. Hold Handles and sit at the top of the Glide Hold handles with palms facing in.
  • Page 32 Seated Row Upright Row Front Raise Glide Board Pulley : Optional Glide Board Pulley : Engaged Glide Board Pulley : Engaged Muscles Used: Mid Back Muscles Used: Upper Back (Trapezius) Muscles Used: Front Shoulders Grasp Handles with palms facing in, keeping Hold handles with palms down.
  • Page 33 Side Raise Bicep Curl Reverse Curl Glide Board Pulley : Engaged Glide Board Pulley : Engaged Glide Board Pulley : Engaged Muscles Used: Shoulders Muscles Used: Hamstrings Muscles Used: Hamstrings Lower Back Lower Back Hold Handles with palms facing in. Hold Handles with palms facing up.
  • Page 34 Wrist Curl Shrugs Tricep Extension Glide Board Pulley : Engaged Glide Board Pulley : Optional Glide Board Pulley : Engaged Muscles Used: Front Forearm Muscles Used: Hamstrings Muscles Used: Rear Upper Arm (Wrist Flexors) Lower Back Hold Handles and rest forearms on thighs Hold Handles and move shoulders in a Hold Handles with palms facing down.
  • Page 35 Posture Pull Butterfly Stroke Swimming Power Stroke Glide Board Pulley : Engaged Glide Board Pulley : Engaged Glide Board Pulley : Engaged Muscles Used: Upper and Lower Back Muscles Used: Chest, Back, Shoulders Muscles Used: Chest, Back, Shoulders Rib Cage Hold Handles with palms facing down.
  • Page 36 Tennis Forehand Internal Shoulder Rotation External Shoulder Rotation Glide Board Pulley : Engaged Glide Board Pulley : Engaged Glide Board Pulley : Engaged Muscles Used: Internal Shoulder Muscles Used: External Shoulder Muscles Used: Chest, Front Shoulders Rotators Rotators Side Abdominals Hold Handle with arm closest to Resistance Hold Handle with arm furtherest away from Hold Handle with arm closest to Resistance...
  • Page 37 Oblique Twist Tennis Backhand Golf Swing Glide Board Pulley : Engaged Glide Board Pulley : Engaged Muscles Used: Back, Side Abdominals Muscles Used: Back, Rear Shoulders Rear and Middle Shoulders Side Abdominals Hold Handle with arm furtherest away from Hold Handle behind you with both hands. Resistance Rail.
  • Page 38 TOTAL TRAINER EXERCISES AB Harness AB Crunch AB Crunch AB Crunch step 1 step 2 step 3 Glide Board Pulley : Engaged Glide Board Pulley : Engaged Glide Board Pulley : Engaged Muscles Used: Muscles Used: Muscles Used: Abdominal Abdominal...
  • Page 39 TOTAL TRAINER EXERCISES Bench Press Tricep Extension Bicep Curl Glide Board Pulley : Side Pulley Set-Up Glide Board Pulley : Side Pulley Set-Up Glide Board Pulley : Side Pulley Set-Up Muscles Used: Chest, Arms Muscles Used: Back of Arms Muscles Used:...
  • Page 40 TOTAL TRAINER EXERCISES Upright Row Front Raise Side Raise Glide Board Pulley : Side Pulley Set-Up Glide Board Pulley : Side Pulley Set-Up Glide Board Pulley : Side Pulley Set-Up Muscles Used: Shoulders, Arms Muscles Used: Shoulders, Arms Muscles Used:...
  • Page 41 TOTAL TRAINER PILATES EXERCISES Bench Bar + Bench Press Bench Press step 1 step 2 Glide Board Pulley : Side Pulley Set-Up Glide Board Pulley : Side Pulley Set-Up Muscles Used: Muscles Used: Chest, Arms, Back Chest, Arms, Back The Bench Bar enables you to simulate the...
  • Page 42 TOTAL TRAINER EXERCISES Leg Cuff Rope + Leg Cuffs Adductor Pull Leg Extension Hamstring Extension Glide Board Pulley : Use Leg Cuff Rope Glide Board Pulley : Use Leg Cuff Rope Glide Board Pulley : Use Leg Cuff Rope Muscles Used:...
  • Page 43 WORKOUT . 30 Side Stretch Remember, unlike other workouts, you can PILATES Leg Bar (see pages 3 & 12) must 31 Wide Position with Pelvic Tilt practice these PILATES Exercises as often as also be attached to perform the PILATES 32 Running you like.
  • Page 44 Lie on the platform and put your toes a few Place the arches of your feet on the inches apart on the PILATES Leg Bar, with PILATES Leg Bar, curling your toes around your heels together. As you inhale, fully the bar.
  • Page 45 Repetitions : Repetitions : Repetitions : This exercise is very similar to Arches, only Place your heels together on the PILATES Place your heels together on the PILATES without the full extension. Leg Bar, point your toes up, and squeeze Leg Bar, point your toes up, and squeeze your knees together.
  • Page 46 Position the balls of your feet together on the Place your heels on the ends of the footbar and straighten your legs. PILATES Leg Bar, knees facing out diago- nally, in line with the middle of your feet. Now, for a real calf burner, lower your heels, stretching the back of your legs.
  • Page 47 PILATES WORKOUT Warm-Up Exercises The Hundred: Just Arms The Hundred: Arms & Lift Head The Hundred: Arms, Head & Legs Glide Board Pulley : Engaged Glide Board Pulley : Engaged Glide Board Pulley : Engaged Number of Cords : 2...
  • Page 48 PILATES WORKOUT Leg Exercises Leg Lowers Leg Circles The Hundred: Full Hundred Glide Board Pulley : Engaged Glide Board Pulley : Engaged Glide Board Pulley : Engaged Number of Cords : 2 Number of Cords : 2 Number of Cords : 2...
  • Page 49 PILATES WORKOUT Arm Exercises Arm Circles Arm Beats Salute Glide Board Pulley : Engaged Glide Board Pulley : Engaged Glide Board Pulley : Engaged Number of Cords : 2 Number of Cords : 3 or 4 Number of Cords : 1...
  • Page 50 Number of Cords : 2 or 3 Repetitions : Repetitions : Repetitions : Sit up on the Glide Board with your legs Sit on the Glide Board, close to the PILATES Sit on the Glide Board, close to the PILATES comfortably crossed. Leg Bar. Leg Bar.
  • Page 51 Place your arms out behind you with your Sit on the platform, close to the PILATES Leg Bar hands on the PILATES Shoulder Pads. hands on the PILATES Shoulder Pads. Place your toes apart and your heels together in a Keep your elbows soft your chest open.
  • Page 52 Number of Cords : 2 or 3 Repetitions : Repetitions : Repetitions : Step onto the Glide Board, placing your feet Sit on the Glide Board, close to the PILATES Sit on the Glide Board , close to the PILATES Leg against the PILATES Shoulder Pads.
  • Page 53 PILATES WORKOUT Arms & Abdominals Series Down Stretch Roll Back Bicep Curl Glide Board Pulley : Disengaged Glide Board Pulley : Engaged Glide Board Pulley : Engaged Number of Cords : 2 or 3 Number of Cords : 2 or 3...
  • Page 54 Exhale and sit up. Hold onto the Rope Handles, and place your Place your right hand on the PILATES Leg arms at your sides, with your palms facing Bar with your left arm outstretched. Inhale, Repeat the movement on the other side.

  • Page 55: Cool Down

    Repetitions : Lie down on the Glide Board, placing your Place your toes together on the PILATES heels on each end of the PILATES Leg Bar. Leg Bar. Roll your pelvis 3 to 4 inches up off the Glide Inhale and extend your legs. Exhale and Board.
  • Page 56 This warranty is valid only in accordance with the following conditions: 1.This warranty applies to the Total Trainer Pilates products only while the products remain in the possession of the original purchaser and proof of purchase is demonstrated.

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