Owner`s Manual - The Sharper Image
Contents
1. 13 Endcap 45mm 4 14 Round Plug 25 4mm 10 15 Locking Knob 2 16 Bolt Button Head M6 x 1 x 25mm 4 17 Bolt Button Head M8 x 1 25 x 15mm 4 18 Bolt Button Head M8 x 1 25 x 60mm 2 19 Washer M6 4 20 Arc Washer M8 18 21 Bolt Button Head M8 x 1 25 x 20mm 12 22 Warning Label 1 23 Round Plug 45mm 2 24 Allen Wrench 6mm 1 25 Manual 1 17 LIMITED WARRANTY MODEL 50 1470 WARRANTY Stamina Products Inc warrants that this product will be free from defects in materials and workmanship under normal use service proper assembly and proper operation for a period of 90 days on the parts and one year on the frame from the date of the original purchase from an authorized retailer THIS WARRANTY SHALL NOT APPLY TO ANY PRODUCT WHICH HAS BEEN SUBJECT TO COMMERCIAL USE ABUSE MISUSE ALTERATION OF ANY TYPE OR CAUSE OR TO ANY DEFECT OR DAMAGE CAUSED BY IMPROPER ASSEMBLY REPAIR REPLACEMENT SUBSTITUTION OR USE WITH PARTS OTHER THAN PARTS PROVIDED BY STAMINA PRODUCTS INC Commercial use includes use of the product in athletic clubs health clubs spas gymnasiums exercise facilities and other public or semipublic facilities whether or not the product s use is in furtherance of a profit making enterprise and all other use which is not for personal family or household purposes To implement this limited warranty send a written notice stating your name date and place of purchase and a brief description of the defect along with yo2. Warrior Do not allow children to use or play on the STAMINA X Warrior Keep children and pets away from the STAMINA X Warrior when it is in use 5 It is recommended that you place this exercise equipment on an equipment mat 6 Set up and operate the STAMINA X Warrior on a solid level surface Do not position the STAMINA X Warrior on loose rugs or uneven surfaces 7 Make sure that adequate space is available for access to and around the STAMINA X Warrior 8 Before using always check the PLYOBOX PLATFORM 9 is locked in position with the LOCKING KNOBS 15 9 Before using inspect the STAMINA X Warrior for worn or loose components and securely tighten or replace any worn or loose components prior to use 10 Consult a physician prior to commencing an exercise program and follow his her recommendations in developing your fitness program If at any time during exercise you feel faint dizzy or experience pain stop and consult your physician 11 Always choose the workout which best fits your physical strength and flexibility level Know your limits and train within them Always use common sense when exercising 12 Do not wear loose or dangling clothing while using the STAMINA X Warrior 13 Never exercise in bare feet or socks always wear proper footwear such as running walking or cross training shoes that fit well provide foot support and feature non skid rubber soles 14 Be careful to maintain your balance while using mounting or dismoun
3. We take great pride in producing this quality product and hope it will provide many hours of quality exercise to make you feel better look better and enjoy life to its fullest It s a proven fact that a regular exercise program can improve your physical and mental health Too often our busy lifestyles limit our time and opportunity to exercise The STAMINA X Warrior provides a convenient and simple method to begin your journey of getting your body in shape and achieving a happier and healthier lifestyle Before reading further please review the drawing below and familiarize yourself with the parts that are labeled Read this manual carefully before using the STAMINA X Warrior Although Stamina constructs its products with the finest materials and uses the highest standards of manufacturing and quality control there can sometimes be missing parts or incorrectly sized parts If you have any questions or problems with the parts included with your STAMINA X Warrior please do not return the product Contact us FIRST If a part is missing or defective please go to staminaproducts com under the Service section and order the part needed or call us toll free at 1 800 375 7520 in the U S Our Customer Service Staff is available to assist you from 7 30 A M to 5 00 P M Central Time Monday through Thursday and 8 00 A M to 3 00 P M Central Time on Friday Be sure to have the name and model number of the product available when y
4. years or are severely overweight start slowly and increase your workout time gradually Increase your workout intensity gradually by monitoring your heart rate while you exercise Remember to follow these essentials e Have your doctor review your training and diet programs e Begin your training program slowly with realistic goals that have been set by you and your physician e Warm up before you exercise and cool down after you work out e Take your pulse periodically during your workout and strive to stay within a range of 60 lower intensity to 90 higher intensity of your maximum heart rate zone Start at the lower intensity and build up to higher intensity as you become more aerobically fit e Ifyou feel dizzy or lightheaded you should slow down or stop exercising Initially you may only be able to exercise within your target zone for a few minutes however your aerobic capacity will improve over the next six to eight weeks It is important to pace yourself while you exercise so you don t tire too quickly To determine if you are working out at the correct intensity use a heart rate monitor or use the table below For effective aerobic exercise your heart rate should be maintained at a level between 60 and 90 of your maximum heart rate If just starting an exercise program work out at the low end of your target heart rate zone As your aerobic capacity improves gradually increase the intensity of your workout by increasing your
5. 0 Fax 417 889 8064 ATTN Customer Service www staminaproducts com P O Box 1071 Springfield MO 65801 1071 Would you like to recieve email information or special offers from Stamina Products Register at contact staminaproducts com TO ORDER PARTS If there are missing or damaged parts you can go to parts staminaproducts com and order those parts If you have questions please contact customer service Do not return the product To order parts by mail fill out the sheet below and fax it to 417 889 8064 The part will be mailed to your address fo Detach and Mail or Fax the Form Below fe PARTS ORDER FORM Stamina Products Inc P O Box 1071 Springfield MO 65801 1071 MEIMS i gerer a a ia eA oes a A a ea ans tie EA E sane cs R E a EEN aed Addo SSe NN Apt eee cceeeceeeeseeeeeeeeeeeeeeeeees CIV EEE Slate EEE AIP COG isinna naa IMPORTANT We must have your phone number to process the order Phone Work Phone Date of Purchase scenami s EITE ieee MOC EEE EEE EE Purchased From rrvvrrrvrrannnnnnnnrsrrvrvnnvensvvvransnnsrssrssrnrnnrvnnrrnvransnnnserrsrnnsnervrnvrunsnnsnsnesresneennvrnnvrunsnnsnseneenesvensnnvnunsnnssnsssssesneennvvnvvnn IMPORTANT Before filling out the form below make sure you have the correct information Refer to the parts list to make sure you re ordering the right parts PART DESCRIPTION QUANTITY EXAMPLE
6. ABOVE WARRANTY OR ANY IMPLIED WARRANTY This limited warranty is the only written or express warranty given by Stamina Products Inc This warranty gives you specific legal rights and you may also have other legal rights which vary from state to state ANY OTHER RIGHT WHICH YOU MAY HAVE INCLUDING ANY IMPLIED WARRANTY OR MERCHANTABILITY OR FITNESS FOR A PARTICULAR PURPOSE IS LIMITED IN DURATION TO THE DURATION OF THIS WARRANTY The laws in some jurisdictions restrict the rights of manufacturers and distributors of consumer goods to disclaim or limit implied warranties and consequential and incidental damages with respect thereto If any such law is found to be applicable the foregoing disclaimers and limitations of and on implied warranties and consequential and incidental damages with respect thereto shall be disregarded and shall be deemed not to have been made to the extent necessary to comply with such legal restriction 18 TO CONTACT CUSTOMER SERVICE For your convenience Stamina s customer service representatives can be reached by email at customerservice staminaproducts com or by phone at 1 800 375 7520 in the U S Our customer service representatives are available Monday through Thursday from 7 30 a m until 5 00 p m and Friday 8 00 a m until 3 p m Central Time y ONLINE TELEPHONE FAX MAIL CUSTOMER SERVICE CUSTOMER SERVICE CUSTOMER SERVICE STAMINA PRODUCTS INC customerservice staminaproducts com Tel 1 800 375 752
7. STAMINA X owners EXTREME TRAINING SERIES WARRIOR Manual A WARNING Exercise can present a health risk Consult a physician before beginning any exercise program with this equipment If you feel faint or dizzy immediately discontinue use of this equipment Serious bodily injury can occur if this equipment is not assembled and used correctly Serious bodily injury can also occur if all instructions are not followed Keep others and pets away from equipment when in use Always make sure all bolts and nuts are securely tightened prior to each use Follow all safety instructions in this manual When calling for parts or service please specify the following number Product May Vary Slightly From Pictured CAUTION Weight on this product should not exceed 250 Ibs This Product is Distributed Exclusively by Model 50 1470 SENG PRODUCTS INC STAMINA PRODUCTS 2040 N Alliance Springfield MO 65803 MADE IN CHINA Customer Service 1 800 375 7520 www staminaproducts com O 2014 Stamina Products Inc 2014 12 TABLE OF CONTENTS Safety Instructions snnvneennnnnnnnnnnvenennnnnnn 2 Conditioning Guidelines rrnnnnvnnnnnnnnnnnnn 12 Before You Begin rnnnnnnnnnnnvvnnnnnnnnnnnnnnnnner 4 Warm Up and Cool Down rvvrrnnnnnnnnnnvnnneer 13 Equipment Warning Caution amp Notice Labels 5 Workout Guide nnnnnnnnnnnnnnnnnnnnnnnnennnnnnnnnnnnn 14 Hardware Identification C
8. ate range of 55 to 90 of maximum heart rate To predict the maximum heart rate the following formula was used 220 Age predicted maximum heart rate 12 WARM UP and COOL DOWN Warm Up The purpose of warming up is to prepare your body for exercise and to minimize injuries Warm up for two to five minutes before strength training or aerobic exercising Perform activities that raise your heart rate and warm the working muscles Activities may include brisk walking jogging jumping jacks jump rope and running in place Stretching Stretching while your muscles are warm after a proper warm up and again after your strength or aerobic training session is very important Muscles stretch more easily at these times because of their elevated temperature which greatly reduces the risk of injury Stretches should be held for 15 to 30 seconds Do not bounce Suggested Stretching Exercises Lower Body Stretch Floor Stretch Place feet shoulder width While sitting on the floor apart and lean forward open the legs as wide as Keep this position for 30 possible Stretch the upper seconds using the body as a body toward the knee on the natural weight to stretch the right leg by using your arms backs of the legs RI to pull your chest to your DO NOT BOUNCE thighs Hold this stretch 10 When the pull on the back of to 30 seconds the legs lessens gradually DO NOT BOUNCE try a lower position Do this stretch 10 times Repeat the stretch with the lef
9. hart evnnnnnn 6 Product Parts Drawing ssassn 16 Assembly Instructions nsvnnnnnnnnnnnnnnvenennenn 7 Parts List uvassaerknsuseumre een 17 Storage svinner nkkkannaennie 11 Warranty sesssssesmmmmsm naeedvane 18 Maintenance s ummessrnssmamumeessnernnaneinens 11 Fax Mail Ordering Form runnnnnnnnnnvvvnnnnnnnn 19 SAFETY INSTRUCTIONS This product contains a chemical known to the State of California to cause cancer and birth defects or other reproductive harm Consult your physician before starting this or any exercise program This is especially important if you are over the age of 35 have never exercised before are pregnant or suffer from any health problem This product is for home use only Do not use in institutional or commercial applications Failure to follow all warnings and instructions could result in serious injury or death The Rubber Mat 10 contains natural rubber latex which may cause allergic reactions To reduce the risk of serious injury read the following Safety Instructions before using the STAMINA X Warrior 1 Save these instructions and ensure that other exercisers read this manual prior to using the STAMINA X Warrior for the first time 2 Read all warnings and cautions posted on the STAMINA X Warrior 3 The STAMINA X Warrior should only be used after a thorough review of the Owner s Manual Make sure that it is properly assembled and tightened before use 4 Keep children away from the STAMINA X
10. heart rate Measure your heart rate periodically during your workout by stopping the exercise but continuing to move your legs or walk around Place two or three fingers on your wrist and take a six second heartbeat count Multiply the results by ten to find your heart rate For example if your six second heartbeat count is 14 your heart rate is 140 beats per minute A six second count is used because your heart rate will drop rapidly when you stop wrist pulse exercising Adjust the intensity of your exercise until your heart rate is at the proper level Target Heart Rate Zone Estimated by Age Target Heart Rate Zone Average Maximum 55 90 of Maximum Heart Rate Heart Rate 100 20 years 110 180 beats per minute 200 beats per minute 25 years 107 175 beats per minute 195 beats per minute 30 years 105 171 beats per minute 190 beats per minute 35 years 102 166 beats per minute 185 beats per minute 40 years 99 162 beats per minute 180 beats per minute 45 years 97 157 beats per minute 175 beats per minute 50 years 94 153 beats per minute 170 beats per minute 55 years 91 148 beats per minute 165 beats per minute 60 years 88 144 beats per minute 160 beats per minute 65 years 85 139 beats per minute 155 beats per minute 70 years 83 135 beats per minute 150 beats per minute For cardiorespiratory training benefits the American College of Sports Medicine recommends working out within a heart r
11. her foot up onto the box Step back and down off the box back to the starting position Repeat with the opposite leg Challenge yourself by performing a knee raise on top of the box with the trailing leg before you bring it to the box KNEE TUCKS ABS Begin by standing in between the dip handles facing out Grip the handles with your palms in and straighten your arms to lift your feet off the ground Pull your knees up using your abdominal muscles Ideally your knees should be parallel with your hips at the top of the rep Slowly lower your knees to the starting position To challenge yourself try keeping your legs straight as your bring your knees to the top position 15 Begin standing in front of the Plyo box facing away Place one foot back onto the box Lower your hips down bending the standing leg Ideally your hips will be parallel with your knee at the bottom of the rep Straighten the standing leg to finish the rep Tip Be sure your heel is planted on your standing leg If you start to go up on your toes move your standing leg further out in front of your body PRODUCT PARTS DRAWING BACK 12 16 PARTS LIST PART PART NAME QTY 1 Right Base 1 2 Left Base 1 3 Cross Base 1 4 Left Upright 1 9 Right Upright 1 6 Left Dip Handle 1 7 Right Dip Handle 1 8 Cross Bar 1 9 Plyobox Platform 1 10 Rubber Mat 1 11 Push Up Grip 25 x 31 x 180mm 2 12 Dip Grip 844 x 50 x 220mm 2
12. his chart is provided to help identify the fasteners used in the assembly process Place the washers or the ends of the bolts or screws on the circles to check for the correct diameter Use the small scale to check the length of the bolts and screws 3 16 1 4 5 16 3 8 1 2 O CO sd C O INCHES 0 1 2 1 1 2 1 2 1 2 1 2 5 1 2 6 T T T T T T T T T T T T In mm 0 140 70 100 110 120 130 140 150 O O MILLIMETERS m length NOTICE The ai of all bolts and screws except those with flat heads is measured from below the head to the end of the bolt length or screw Flat head bolts and screws are measured from the top of the head to the end of the bolt or screw OL amp After unpacking the unit open the hardware bag and make sure that you have all the following fasteners Some fasteners may be already attached to the parts Part Number and Description Qty 17 Bolt Button Head M8 x 1 25 x 15mm 4 21 Bolt Button Head M8 x 1 25 x 20mm 12 18 Bolt Button Head M8 x 1 25 x 60mm 2 Sy 20 Arc Washer M8 18 ASSEMBLY INSTRUCTIONS Place all parts from the box in a cleared area and position them on the floor in front of you Remove all packing materials from your area and place them back into the box Do not dispose of the packing materials until asse
13. mbly is completed Read each step carefully before beginning If you are missing a part please go to staminaproducts com under the Service section and order the part needed e mail us at customerservice staminaproducts com or call us toll free at 1 800 375 7520 in the U S Our Customer Service Staff is available to assist you from 7 30 A M to 5 00 P M Central Time Monday through Thursday and 8 00 A M to 3 00 P M Central Time on Friday STEP 1 Attach the RIGHT BASE 1 and LEFT BASE 2 to the CROSS BASE 3 with BUTTON HEAD BOLTS M8x1 25x20mm 21 and ARC WASHERS M8 20 RIGHT LEFT ASSEMBLY INSTRUCTIONS STEP 2 Attach the LEFT UPRIGHT 4 to the LEFT BASE 2 with BUTTON HEAD BOLTS M8x1 25x20mm 21 and ARC WASHERS M8 20 Repeat on right side H O OO O O 21 20 ASSEMBLY INSTRUCTIONS STEP 3 Attach the LEFT DIP HANDLE 6 to the LEFT UPRIGHT 4 with BUTTON HEAD BOLTS M8x1 25x15mm 17 and ARC WASHERS M 8 20 Repeat on right side STEP 4 Attach the CROSS BAR 8 to the LEFT and RIGHT DIP HANDLES 6 7 with BUTTON HEAD BOLTS M8x1 25x60mm 18 and ARC WASHERS M8 20 18 ASSEMBLY INSTRUCTIONS STEP 5 Slide the PLYOBOX PLATFORM 9 onto one of the bars on the LEFT and RIGHT UPRIGHTS 4 5 and secure with the LOCKING KNOBS 15 NOTE There are four bars on the LEFT and RIGHT UPRIGHTS 4 5 to adjust the PLYOBOX PLATFORM 9
14. ou contact us Cross Bar Dip Grip Left Dip Handle Left Upright Push Up Grip Left Base Locking Knob THE FOLLOWING TOOLS ARE INCLUDED FOR ASSEMBLY Dip Grip Right Dip Handle Right Upright Rubber Mat Plyobox Platform Endcap Right Base Warning Label Cross Base Allen Wrench 6mm EQUIPMENT WARNING CAUTION amp NOTICE LABELS This chart is provided to help identify the warning caution and notice labels on the STAMINA X Warrior Please take a moment to familiarize yourself with all of the warning caution and notice labels Label is larger than actual size Ki WARNING LABEL 22 AWARNING Failure to follow all warnings and instructions could result in serious injury or death Before assembling or using this product read and follow the Owner s Manual and all other warnings and instructions that accompany this product Replace this warning label if damaged illegible or removed Keep others including children amp pets away from equipment when in use Consult your physician before starting this or any exercise program This is especially important if you are over the age of 35 or have any pre existing health condition Always make sure all nuts and bolts are securely tightened before using this product This product should not be used by persons weighing more than 250 lbs unless otherwise stated in your Owner s Manual HARDWARE IDENTIFICATION CHART T
15. our elbows Ideally your shoulders will be parallel with your elbows at the bottom of the rep Push yourself back to the starting position A slight forward lean during the dip will recruit more chest muscles than staying vertical To modify start the dip facing out and place your toes on the plyo box to let your legs assist the dip INCLINE PUSH UP TRICEPS SHOULDERS CHEST AND ABS Place one hand on each push up grip and extend your feet out behind you Your shoulders should be directly over your wrists with your elbows straight Keeping your body rigid lower yourself down towards your hands Ideally your chest should go down to be even with your hands Push yourself back to the starting position To modify place your knees on the ground and perform the pushup DECLINE PUSH UP TRICEPS SHOULDERS CHEST AND ABS Begin by placing your hands on the plyo box about shoulder width apart with your arms straight Extend your feet out behind you Lower your body toward the box while keeping your body rigid Ideally your chest will touch the plyo box at the bottom of the rep Push yourself back to the starting position To modify raise and lower to the plyo box to target different areas of the muscle group MODIFIED ROWS BICEPS AND BACK Begin on your hands and knees with the plyo box behind you Extend your feet back one at a time and place them on the plyo box while keeping your hands planted and your arms straight Keeping your bod
16. t leg Bent Torso Pulls Bent Over Leg Stretch While sitting on the floor Stand with feet shoulder have legs apart one leg width apart and lean forward straight and one knee bent as illustrated Using the Pull the chest down to touch arms gently pull the upper the thigh on the leg that is body towards the right leg bent and twist at the waist Let the head hang down Hold this position at least 10 DO NOT BOUNCE seconds Repeat 10 times Hold the position a minimum on each side of 10 seconds Repeat pulling the upper body to the left leg Do this stretch several times slowly Remember to always check with your physician before starting any exercise program Cool Down The purpose of cooling down is to return the body to its normal or near normal resting state at the end of each exercise session A proper cool down slowly lowers your heart rate and allows blood to return to the heart Your cool down should include the stretches listed above and should be completed after each strength training session 13 STAMINA X WARRIOR WORKOUT GUIDE DIPS TRICEPS SHOULDERS CHEST AND BACK PUSH UP TRICEPS SHOULDERS CHEST AND ABS Begin by standing in between the dip handles facing in Grip the handles with your palms in and straighten your arms to lift your feet off the ground Pull your feet up behind you by bending your knees Your head arms hips and knees should be in a straight line Lower yourself down by bending y
17. ting the STAMINA X Warrior loss of balance may result in a fall and serious bodily injury 15 The STAMINA X Warrior should not be used by persons weighing over 250 pounds 16 The STAMINA X Warrior should be used by only one person at a time 17 The STAMINA X Warrior is for consumer use only It is not for use in public or semipublic facilities 2 Call Us First C AUNT PRODUCTS INC Customer Service 1 800 375 7520 www staminaproducts com THANK YOU FOR PURCHASING THE STAMINA X Warrior To enact your warranty please register your product by going to register staminaproducts com Your STAMINA X Warrior does require assembly Please follow the assembly steps set forth in this manual With regular workouts you will be getting your body into shape and be on your way to achieving a happier and healthier lifestyle Should you have any questions please call our Customer Service Department toll free number 1 800 375 7520 Monday Thursday 7 30 A M 5 00 P M Central Time Friday 8 00 A M 3 00 P M Central Time B TELEPHONE FAX MAIL CUSTOMER SERVICE CUSTOMER SERVICE CUSTOMER SERVICE STAMINA PRODUCTS INC customerservice staminaproducts com Tel 1 800 375 7520 Fax 417 889 8064 ATTN Customer Service www staminaproducts com P O Box 1071 Springfield MO 65801 1071 Z BECOME A FAN BECOME A FAN soma B s 3 BEFORE YOU BEGIN Thank you for choosing the STAMINA X Warrior
18. to different heights WARNING Make sure the PLYOBOX PLATFORM 9 is always locked in position with the LOCKING KNOBS 15 10 STORAGE 1 To store the STAMINA X Warrior simply keep it in a clean dry place 2 Use two people to lift from the DIP HANDLES 6 7 and the BASES 1 2 to move the STAMINA X Warrior MAINTENANCE The safety and integrity designed into the STAMINA X Warrior can only be maintained when the STAMINA X Warrior is regularly examined for damage and wear Special attention should be given to the following Verify that the WARNING LABEL 22 is in place and easy to read Call Stamina Products immediately at 1 800 375 7520 for a replacement WARNING LABEL 22 if it is missing or damaged It is the sole responsibility of the user owner to ensure that regular maintenance is performed Verify that all nuts and bolts are present and properly tightened Replace missing nuts and bolts Securely tighten loose nuts and bolts Worn or damaged components shall be replaced immediately or the STAMINA X Warrior removed from service until repair is made Only Stamina Products supplied components shall be used to maintain repair the STAMINA X Warrior Keep your STAMINA X Warrior clean by wiping it off with an absorbent cloth after use D gt WN on O CONDITIONING GUIDELINES How you begin your exercise program depends on your physical condition If you have been inactive for several
19. ur receipt to Stamina Products Inc P O Box 1071 Springfield Missouri USA 65801 1071 or email us at customerservice staminaproducts com or call us at 1 800 375 7520 If the defect is covered under this limited warranty you will be requested to return the product or part to us for free repair or replacement at our option NO ACTION FOR BREACH OF THIS LIMITED WARRANTY MAY BE COMMENCED MORE THAN ONE 1 YEAR AFTER THE DATE THE ALLEGED BREACH WAS OR SHOULD HAVE BEEN DISCOVERED NO ACTION FOR BREACH OF ANY IMPLIED WARRANTY MAY BE COMMENCED MORE THAN ONE 1 YEAR AFTER DELIVERY OF THE PRODUCT TO THE PURCHASER This limited warranty is not transferable IF ANY PART OF THE PRODUCT IS NOT IN COMPLIANCE WITH THIS LIMITED WARRANTY OR ANY IMPLIED WARRANTY THE REMEDY OF REPAIR OR REPLACEMENT IS THE EXCLUSIVE REMEDY AVAILABLE TO YOU In the event that the purchaser makes any claim under this limited warranty or any implied warranty the Warrantor reserves the right to require the product to be returned for inspection at the purchaser s expense to the Warrantor s premises in Springfield Missouri Return of the enclosed warranty registration card is not required for warranty coverage but is merely a way of establishing the date and place of purchase Stamina Products Inc SHALL NOT BE LIABLE FOR THE LOSS OF USE OF ANY PRODUCT LOSS OF TIME INCONVENIENCE COMMERCIAL LOSS OR ANY OTHER INDIRECT CONSEQUENTIAL SPECIAL OR INCIDENTAL DAMAGES DUE TO BREACH OF THE
20. y rigid lower your chest towards the floor Ideally your chest will touch the ground at the bottom of the rep Push yourself back to the starting position To modify raise or lower the plyo box to target different areas of the muscle group BOX JUMPS LEGS AND CARDIO Begin by sitting on the floor between the dip handles Reach your arms up and grab the handles with your palms facing in Extend your feet out and make your body rigid Pull your body up towards the handles while keeping your feet in place Ideally your chest will be even with your hands at the top of the rep Lower yourself back to the starting position To modify bend your knees to pull your feet closer to your torso and keep your knees bent during the rep 14 Begin standing facing the Plyo box with your feet planted about shoulder width apart Bend your knees and jump up on the box Land with your knees bent with both feet landing at the same time Step back and down one foot at a time or jump both feet back to the floor to the starting position Tip Cushion your landing by absorbing the force by bending your knees The less noise your landing makes the less impact on your joints STAMINA X WARRIOR WORKOUT GUIDE STEP UPS LEGS AND CARDIO SINGLE LEG SQUATS LEGS AND GLUTES Begin standing facing the Plyo box with your feet planted about shoulder width apart Step up with one foot onto the Plyo Box and use that leg to stand up onto the box bringing your ot
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