Total Flex® Owner`s Manual
Contents
1. TOTAY FL TABLE OF CONTENTS A NQUGS sisaxesaneticeisethevahaanecchatoatercinanmeeicanienhesesasnasnauaen cen 1 B Important Safety Notice aisstisicdicescrecererinantarvecececensveksaseaneerenctesess 1 2 C Total Flex Main Components ssseessesereesrrsreerreserrresrresersersreeseeee 3 D Assembling the Total Flex ssesseessessesessesserrsserrrerssresssrsssersssese 4 Power Rod Assembly ssssssssssessssssrsseisssressssssrrsssresrrersrresresssreesees 4 Leg Extender Assembly scicctcusnicssessenameremnedgeantsussieecbecenennetoanaees 4 6 E Setting Up the Total Flex sdadeccwennnmtomnnediastinemtinass 7 Opening the Total Flex eessssesseseessesssressesseresserrsreessressresseresee 7 Inserting the Foot Plate jeistcesnaveiessnnermacyanteseet beanies 7 Adjusting the Seats ysaus yxacteceseheaasasaniohudeaucecenmunamaigueaereameaamauansets 8 9 E Use OF Attachments serseri isnns nsten ienen e 10 T Power POS irssi a RRE E 10 2 Handles ainrseie sana om evd xe carea ecb taps ERE EA 11 12 Dy PARE CUTS act aeaniaheneiasaaninatencanaedsdaniacionananianereesatmiennanecian bint 13 4 Foot Plate sted ia cpansiniin ia aber suse E a beatae hiaiba ce suaadiehiclntpinkeoiadaiinbeun 13 5 Head Rastrear R RE 13 14 6 Leg Extender ia indininatcvineciveneeccumistamutecenegoh Eran Eaa EE TAE anaana R ASERTE 14 15 G Exe rcise RESISTANCE i sipssisisisesissie sessin n saena kaaa 16 H Storing the Total Fle snieni oaas 16 17 l Maintaining the Tot2. shin just above the top of the feet see 2 Push back the Foam Roller over the Roller Pipe e Engaging Resistance There are three red Resistance Bands of equal resistance weight fitted between the Support Legs By hooking one or more of the O Rings at the ends of the Resistance Bands onto the Hook at the bottom of the Extender Tube the level of exercise resistance can be varied see Resistance Chart on Exercise Chart see 3 e Positioning for Exercising 1 Sit sideways on the Power Pod Seat 2 Swing legs to front and over the top Foam Rollers 3 Place feet underneath the bottom Foam Rollers 4 Lean backwards against the Seat 5 Start exercising by extending both legs forward 15 The Head Rest has 4 settings to accommodate various body types Engage the setting suitable for your body type Important Check that the Lock Pin engages fully when released 6 Leg Extender Optional Item The Leg Extender is an attachment for exercising the legs Note Before using the Leg Extender make sure that the Receptor Tube Assembly is attached to the underside of the Power Pod Seat see D Leg Extender Assembly on page 4 Important When attaching or detaching the Leg Extender ensure that the Resistance Bands are disengaged unhooked from the Leg Extender Hook Connecting the Leg Extender to the Power Pod Seat Important When using the Leg Exte
3. this User s Guide completely before using your Total Flex machine Keep this guide in a safe place and make sure everyone who uses the Total Flex also reads this guide Have a safe and enjoyable workout 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 This product has been tested in accordance with the requirements of EN 957 1 class H home use only THE MAXIMUM WEIGHT CAPACITY OF THE TOTAL FLEX machine is 300 LBS 136 kg Persons whose body weight exceeds this limit should NOT use this machine 2 Carefully inspect the equipment prior to EVERY use Never use the device if it is not functioning correctly or if it is damaged 3 Use this device EXCLUSIVELY for the purpose intended and described in this User s Guide Do not alter the equipment and only use those accessories which have been recommended by the manufacturer 4 Ensure that at least 10 13 feet 2 3 meters of free space is availabl
4. RVICE The original purchaser should contact our customer care representatives via e mail at warranty ecustomerresponse com or by phone at 719 948 1584 Depending on the extent of the service required the original purchaser shall have the obligation and responsibility to e Pay for all service and parts not covered by this limited warranty and e Pay the applicable shipping and processing fee as specified by our customer care representatives e If you are instructed to return the product a carefully package the product using adequate padding material to prevent damage during transit the original packaging is ideal for this purpose b include your proof of purchase which includes the date of purchase and c send to the address designated by our customer care representatives via USPS or carrier of your choice FOR ALL INQUIRES REGARDING WARRANTY CLAIMS PLEASE CONTACT CUSTOMER SERVICE VIA E MAIL AT warranty ecustomerresponse com OR BY PHONE AT 719 948 1584 Thane Direct USA is not responsible for any uninsured items lost in transit or costs incurred by the customer to return the product J Total Flex Tips and Suggestions 1 Decide on the most convenient time to exercise and stick to it exercising must become a routine 2 It might take 1 or 2 workout sessions to become familiar with the Total Flex settings and adjustments 3 Try to exercise 3 to 5 times a week for 20 to 30 minutes a session Alternativel
5. Seat and insert the Head Rest Tube into the Receptor Tube 13 3 When performing abdominal exercises the Handles can be held next to the chest see 3a or above the shoulders see 3b more difficult 4 When lying in the Bench Position setting B amp 2 especially if you are a female and or short it may be more comfortable to lie with your feet off the floor D KN a RAN t NT 5 With the seats in the Bench Position lay Handles down on the Power Pods Lie down reach back and grab Handles with palms facing down Then commence exercise 12 4 To adjust the seat position for each exercise place one hand underneath the seat see 4a and with the other hand squeeze the Spring Lock together see 4b lift or lower the seat s to the desired position then release the Spring Lock WARNING CRUSH HAZARD KEEP HANDS CLEAR DURING FOLDING Important Make sure that the pins at each side of the Spring Lock are securely engaged in the Receptor Holes along the Leg Support see 4c Seat Position Example Seat Position Example Exercise No 12 Chest Press Seat Settings C amp 4 Exercise No 4 Front Raise Seat Settings E amp 2 Setting Up Your Workout Area Make sure that you have enough space around your Total Flex machine The following diagrams demonstrate the training area Figure 1a amp 1b as well as the minimal free area Figures 2a a
6. ace the Pulley Axle with Pulleys between the Support Legs that are underneath the Power Pod Seat 1 5 Align with the 2 holes and fasten the screws with the Allen wrench provided see 6 below 4 Place the Slotted Pulley Axle with Pulleys into the brackets located below the Carry Handle Align the axel holes with the holes in the bracket and then fasten the axle to the brackets by tightening the 2 screws in with the screwdriver provided see below 7 Loop the 3 Red Resistance Bands over the Slotted Axle with 3 Pulley Wheels see 10 below 8 Hook Resistance Bands onto Resistance Band Hooks see 11 above Important Before hooking the Bands ensure that they are underneath the Stabilizer Bracket not over it see 10 above Also ensure that the Bands are not crossed see 12 above 9 Assemble the Leg Extender by inserting the Upper and Lower Roller Pipes into the Leg Extender holes Then slide the corresponding Upper and Lower Foam Rollers over the respective Roller Pipes Important The larger Foam Roller must be fitted to the longer Upper Roller Pipe Adjustment of Foam Roller Note The position of the bottom Foam Roller must be adjusted according to leg length To adjust Pull off the Foam Roller from one side of the Roller Pipe and remove the Pipe from the Extender Tube see 1 There are 4 holes Select one that positions the Foam Roller on the
7. al Flex sssssisennesaceissssasasiaenavrstssnsadonavartioneres 17 General Maintenance ni xciacidcraicataecdsesiunsrenisyamaeieidasdenshtneldceanenns 17 Resistance Bands iw ssanariapamereminensvmtaanaeenapenndareisaniounienteaetaamnnns 18 19 J Total Flex Tips and Suggestions oo cee ceeeeeseeseeereeeseeseeeseees 20 THANE DIRECT USA I YEAR LIMITED WARRANTY The product you have purchased from Thane Direct USA is warranted against defects in materials and workmanship under normal use and service to the original purchaser for one 1 Year from date of original purchase Warranty Period Should the product prove defective during the Warranty Period you must email or call our Customer Service Department at warranty ecustomerresponse com or 719 948 1584 Do not return the defective part or unit unless instructed to do so after contacting us Under this limited warranty Thane Direct USA will replace any parts found to be defective due to a manufacturer s defect A shipping and processing charge will apply to any replacement undertaken by Thane Direct USA This limited warranty is not transferable extends only to personal use and does not apply to use of any product in a manner for which it was not designed or intended or in a manner inconsistent with directions in the user s manual or other instructions supplied with the product After the expiration of this limited warranty the cost of replacement parts will be the responsibility of the or
8. ce Bands MAIN UNIT Removing a Damaged Worn Resistance Band Important Only remove and replace 1 Resistance Band at a time before removing and replacing other Resistance Bands To replace worn or damaged Resistance Bands proceed as follows 1 With the Total Flex in the open position u a i NAD adjust the Power Pod Seat to setting 5 see 1 AAN C2 LEN N IN Z 2 Using the screwdriver provided unscrew the 6 screws Ga i Y holding the two Power Pod Covers together Ta SS _AY D a Note Unscrew the middle 2 screws last see 2 amp 3 3 Unhook one Resistance Band from the Pod Hook see 4 4 Remove the worn damage Resistance Band by pulling it out through the Swivel Pulley Bracket see 5 OPTIONAL QP 1 Power Pod Seat Settings 1 5 OPTIONAL 2 Seat Settings A E 12 Cover 3 Spring Lock Settings 1 5 A E 13 Head Rest 4 Seat Adjustment Holes 14 Leg Extender 5 Power Pod x2 15 Red Resistance Band 6 Resistance Band with O Ring amp Stopper with O Ring amp Stopper x3 3x per Power Pod 16 2 sets of Pulley x3 7 Swivel Pulley 3x per side 1 Slotted Axel 8 Stabilizer Bracket 1 Axel 9 Foot Plate Retainer Pin x1 10 Handle amp Clip x2 17 Receptor Tube 11 Ankle Cuff amp Clip x2 18 3 Need Receptor Tube 17 for both these optional items Included with the L
9. e surrounding the entire unit It is important that pets furniture and other objects are kept away from the equipment during its use You should retain at least 10 13 feet 2 3 meters of space around the unit 11 12 13 14 15 16 17 18 19 20 THIS EQUIPMENT IS NOT SUITABLE FOR CHILDREN In order to avoid injuries keep this and all other fitness equipment out of the reach of children Handicapped or disabled persons should not use the Total Flex without the presence of a qualified health professional or physician Position the Total Flex on a firm clear level surface To protect flooring and avoid damage the unit should not be pushed across delicate floor coverings laminate parquet carpet etc Wear appropriate clothing during training sessions Training apparel should be comfortable and light allowing freedom of movement Wear comfortable training shoes which provide good support and have non slip soles such as running shoes or trainers Always warm up and stretch before each training session If you feel faint or experience dizziness nausea shortness of breath chest pain irregular heart beat or any other abnormal symptoms STOP the workout at once CONSULT A PHYSICIAN IMMEDIATELY Check pins and bolts and tighten if loose Always choose the proper intensity level that best suits your physical strength and flexibility levels Know your limits and train within
10. eg Extender package D Assembling the Total Flex The Total Flex comes almost fully assembled with the exception of one Power Pod that requires attachment to the side of the Power Pod Seat Power Pod Assembly 1 Please follow the steps under Section E in order to fully open up your Total Flex Begin the assembly of the Power Pod after step 5 in Section E 2 Align the curved brackets of the Power Pod with the two holes in the square tube underneath the Power Pod Seat See 1 below 3 Use the 2 bolts with spring washers and the Allen wrench provided with the unit to securely fasten the brackets to the square tubing See 2 amp 3 below Note If you have purchased the Leg Extender available as an optional item additional assembly is required see below Receptor Tube Assembly Optional Item To assemble the Receptor Tube fit the following parts to the Total Flex 1 With the Total Flex in the open position see Section E below Setting up the Total Flex on page 7 adjust the Power Pod Seat to setting 5 2 Hold the Receptor Tube see 2 below and align with the four holes on the underside of the Power Pod Seat see 3 below Use the 4 bolts and the Allen wrench provided with the unit to securely fasten the Receptor Tube to the Power Pod Seat see 4 below To move the Total Flex Move the machine by using the Carry Handle Warning Exercise caution when lifting the machi
11. he Total Flex is provided by two sources Power Pods Each Power Pod carries a set of 3 Resistance Bands varying in resistance or weight By clipping the Handles or Ankle Cuffs to one or more of the Resistance Bands different levels of exercise resistance can be obtained Leg Extender There are 3 red Resistance Bands of equal resistance connected to the Support Legs underneath the Seats By connecting one or more of the Resistance Bands to the Leg Extender different levels of resistance can be obtained H Storing the Total Flex Adjust the seats to positions 1 amp A Remove the Foot Plate Place one foot next to the slotted pipe Then slowly lift the Carry Handle allowing the Support Leg fitted with Roller Wheels to roll towards the other Support Leg Important For stability purposes do not B store the unit as shown in image A it is ATIR recommended to store it as shown in image B o o A ras KO Place the Cover optional item over the T w Total Flex unit Lee A B 16 Leg Extender Assembly Optional Item To use the Leg Extender fit the following parts to the Total Flex 1 Place the Retainer Pin between the Support Legs that are underneath the Power Pod Seat 1 5 Align with the two holes and fasten the screws with the Allen wrench provided see 1 amp 2 below 2 Lay the three red Resistance Bands over the Retainer Pin see below 3 Pl
12. iginal purchaser EXCEPT AS PROVIDED IN THIS WARRANTY AND TO THE EXTENT PERMITTED BY LAW IN NO EVENT SHALL THANE DIRECT USA OR ITS AFFILIATED COMPANIES BE LIABLE FOR ANY INDIRECT INCIDENTAL SPECIAL OR CONSEQUENTIAL DAMAGES ARISING OUT OF OR IN CONNECTION WITH THE USE MISUSE INABILITY TO USE OR PERFORMANCE OF THE PRODUCT OR ANY PRODUCT DEFECT INCLUDING ANY ECONOMIC LOSS PROPERTY DAMAGE LOST PROFITS LOSS OF ENJOYMENT OR USE COSTS OF INSTALLATION OR REMOVAL OR OTHER CONSEQUENTIAL DAMAGES OF WHATEVER NATURE SOME STATES DO NOT ALLOW THE EXCLUSION OR LIMITATION OF INCIDENTAL OR CONSEQUENTIAL DAMAGES ACCORDINGLY THE ABOVE LIMITATIONS MAY NOT APPLY TO YOU TO THE EXTENT PERMITTED BY LAW THIS LIMITED WARRANTY IS THE EXCLUSIVE WARRANTY GRANTED BY THANE DIRECT USA AND SHALL BE IN LIEU OF AND EXCLUSIVE OF ALL OTHER WARRANTIES EITHER EXPRESS OR IMPLIED INCLUDING WITHOUT LIMITATION ANY WARRANTY OF MERCHANTABILITY OR FITNESS FOR A PARTICULAR PURPOSE STATUTORY OR OTHERWISE THIS LIMITED WARRANTY GIVES YOU SPECIFIC LEGAL RIGHTS YOU MAY ALSO HAVE OTHER RIGHTS WHICH VARY FROM STATE TO STATE THIS LIMITED WARRANTY DOES NOT APPLY TO DAMAGE CAUSED BY THE FOLLOWING 1 Accident misuse abuse or neglect 2 Improper or inadequate assembly or maintenance 3 Unauthorized modification or commercial use 4 Improper packaging in return transit 5 Normal wear and tear 6 Unsupervised use by children under 18 years of age TO OBTAIN WARRANTY SE
13. mp 2b that should be available around you while you are working out on this unit F Use of Attachments The Handles and the Ankle Cuffs connect to the O Rings at the ends of the Resistance Bands housed in the Power Pods see page 11 or connect to the Support Legs see Leg Extender on page 11 1 Power Pods e Each Power Pod holds 3 Resistance Bands varying in resistance weight Grey low resistance Black medium resistance and Red heavy resistance see 1 below e Each Resistance Band is fitted with an O Ring By clipping the Handles or Ankle Cuff onto one or more of the O Rings see 1 2 amp 3 on page 11 the level of exercise resistance can be varied see Resistance Chart on Exercise Chart e When moving the Power Pod Seat with settings 1 2 3 4 amp 5 the Power Pods attached to the seat move in harmony allowing the resistance to become suitably aligned to the muscle s to be exercised 10 2 Handles e Each Handle is fitted with a metal clip to clip onto one or more of the O Rings attached to the end of each Resistance Band s see 1a below 1 After clipping the Handles onto the O Rings it is convenient to place them onto the Power Pods for ease of use see 1b below Important Connect equal resistance to the right and left Handle s see 1c above 2 When exercising with the Seat in position D or E engage resi
14. nder adjust the Seat with Receptor Assembly to setting 3 this is the only setting that must be used see 6a below Attach the Leg Extender by pulling the Lock Pin on the underside of the Power Pod Seat and insert the Attachment Tube into the Receptor Tube see 6b below The Leg Extender has 2 settings to accommodate various leg lengths Engage the setting suitable for your legs see 6c below Important Check that the Lock Pin engages fully when released 14 E Setting Up the Total Flex Opening the Total Flex To open the Total Flex see 1 to 6 below place the Total Flex on a level surface 1 remove Cover optional item 2 hold the Carry Handle with one hand 3 move the Support Leg with the roller wheels the leg with no Power Pods sideways 4 until it is fully opened 5 and adjust the Seat 6 Insert the Foot Plate Hold Foot Plate at a slight angle and then fully insert the lip section of the Foot Plate into the Cross Pipe slot i e the Pipe attached to the Power Pod Seat Lower the Foot Plate to the floor see below Important Make sure the Foot Plate is securely located into the slot Adjusting the Seats 1 To correctly align the body for exercising the two seats must be adjusted for each exercise as indicated on the Exercise Chart 2 The seat positions are indicated on the Support Legs For the Power Pod Seat settings are
15. ne to avoid back injury I Maintaining the Total Flex General Maintenance The Total Flex is for indoor use Inspect the Total Flex each time you exercise and check for any loose parts that may need to be tightened due to wear and tear If any of the Pulleys should squeak use a silicon based lubricant to spray onto the Pulley Shaft see 1 Note Do not spray directly onto the Pulley Wheel If the Spring Pin becomes stiff and or the Seat becomes difficult to move up or down lubricate the Spring Pins and or inside of the support leg channels with a silicon based spray see 2 Wipe away any excess lubrication 17 G Exercise Resistance To exercise means that the muscles of your body must move against or overcome a force called resistance or weight The human body contains a large number of muscles The exercises shown on the Exercise Chart are designed to work the different muscles As muscles differ in strength the resistance to be engaged when performing the different exercises must be varied to match the strength of the particular muscle s being exercised Based on the principle of progressive overload as you become fitter and as the strength and endurance of your muscles improve you must gradually increase the resistance applied during each exercise in order to continue making improvements in your fitness level Exercise resistance for t
16. shown in numbers 1 2 3 4 amp 5 For the other Seat settings are indicated by letters A B C D amp E WARNING MAKE SURE SPRING PIN IS LOCKED IN PLACE BEFORE BEGINNING YOUR EXERCISES 3 For some of the exercises there are 2 suggested seat positions e g 3 amp or 2 amp E The first would be more suitable if you are male and or tall the second if you are female and or short Experiment and choose a setting that will enable you at the start of the exercise to hold the Handles with slightly bent arms and with the Resistance Bands starting to engage beginning to stretch 3 Ankle Cuffs 4 Foot Plate Important Make sure that one or both feet are firmly and fully placed on the Foot Plate when performing exercises in the stranding position Do not step off the Foot Plate while exercising and when engaging disengaging the O Rings to from the Handle s or Ankle Cuff s 5 Head Rest Optional Item Secure the Ankle Cuff by looping it around the ankle thread the end through the metal bracket and bond the hook amp loop tape together see 1 amp 2 below Clip the Ankle Cuff onto the O Ring of one or more Resistance Bands see 3 below The Foot Plate is used for performing a number of exercises in a standing position The Head Rest is used for supporting the head and neck whilst exercising facing upwards Attach the Head Rest by pulling the Lock Pin on the underside of the Power Pod
17. stance lean slightly forward and take hold of the handles with palms facing downwards see 2a Then sit back to exercise see 2b dy ws Thane International Inc Thane Direct Canada Inc Thane Direct UK Ltd Danoz Direct Pty Ltd Canton OH 44718 U S A Mississauga ON L4W 5M6 London WC2A 3LH UK Alexandria NSW 2015 www thane com Canada www thane tv Australia www thane ca www danozdirect com au TOTAL FLEX Total Flex and related logos and variations are trademarks or registered trademarks in the U S and or other countries of Thane International Inc and or its subsidiaries 2010 2015 Thane International Inc TotalFlex MNL ENG US RO 151112
18. them Always use common sense when exercising Begin slowly and get used to the unique movement of the Total Flex prior to starting your routine To avoid serious injury never place any part of your body between or near any moving parts DO NOT use any accessories not recommended by the manufacturer Understand correct use of this machine Please keep this User s Guide prior to using your Total Flex machine to understand the correct use of the equipment Refer to all of the included assembly guidelines to make certain your unit is properly assembled and to remind yourself of all maintenance guidelines Do not place your hands or fingers underneath the unit while it is being used Keep children away from the unit during use If you have long hair please tie it up to avoid getting caught in some parts of the equipment Do not place the unit in direct sunlight as heat can degrade the non steel materials on the unit SAVE THESE INSTRUCTIONS Fitting New Resistance Bands 1 Insert the new Resistance Band through the Swivel Pulley bracket see 1 2 Loop the band around the first and then the second Pulley Wheel and hook onto the Pod Hook see 2 amp 3 OO If necessary proceed by replacing the other Resistance Bands fitting one at a time D Screw the two Power Pod Covers back together starting with the two centre holes see 4 amp 5 19 Replacing Resistan
19. y the session can be as long or as short as time and motivation allow 4 Allow for at least 1 day s rest per week to allow the body to recover Drink adequate fluids before during and after exercising 6 Keeping a daily balanced diet keeps your body properly fueled and ready for exercising 7 Tostay motivated we recommend that you a Change exercise programs from time to time b Alternate your exercise program with cardiovascular training such as walking running cycling or swimming to increase the effectiveness of your training 8 Before starting to exercise it is important to stretch in order to warm up your muscles and prevent injury The Total Flex Exercise Chart has a stretching program that you should follow before starting to exercise 9 When you exercise breathe deeply and rhythmically Do not hold your breath while as doing so raises your blood pressure 10 Do not go too fast Perform the exercises with proper form at the rate of approximately 2 seconds per repetition 20 A Notice Important Do not start exercising before fully studying this User s Guide and the accompanying Exercise Chart e This User s Guide provides instruction on setting up the Total Flex and proper use storage and maintenance Use this manual in conjunction with the Exercise Chart e The Exercise Chart provides exercise instructions to achieve your desired results B IMPORTANT SAFETY NOTICE Please read and follow
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