1. B2
Exercise B: Quad Stretch F1 F2
Exercise F: Reverse Crunch
Action: Action:
1. Position the Pro Trainer according to the picture B2. 1. Assume starting position by lying flat on the ground with
2. Raise your left heel up toward your buttocks. Slowly reach your neck resting on the headrest of the Pro Trainer and
and grasp your foot with your left hand, while your right your hands on the sides of the curved bar.
hand rests on the padded curved bar for balance. Pull your 2. Rock the Pro Trainer in a forward motion by
heel inward and maintain this position for 10 counts. crunching your mid-section, while simultaneously
3. Repeat on opposite leg. bending your knees, bringing them as close to your
chest as possible. Hold position for 1 count.
3. Slowly return to starting position and repeat for desired
repetitions.
Exercise G: V-Crunch
Action:
C2
Exercise C: Standing Hamstring Stretch 1. Assume starting position by lying down on the ground
Action: with your neck resting on the headrest of the Pro
G2
G1
1. Position the Pro Trainer according to the picture C2. Trainer and your hands on the sides of the curved bar.
2. Rest your right foot on the padded curved bar. While Knees need to be kept straight and raised to
keeping your balance, reach for your right foot with your approximately 45 degree above ground.
2. Rock the Pro Trainer in a forward motion by crunching
right arm. Hold position for 10 counts.
3. Lower your right leg and repeat on opposite leg. your mid-section, while simultaneously bending your
knees, bringing them to as close to your chest as
possible. Hold position for 1 count.
3. Slowly return to starting position and repeat for desired
repetitions.
Exercise H: Oblique Crunch
Action:
D2
Exercise D: Hamstring Stretch 1. Assume starting position by lying down on the ground
H2
H1
Action: with your neck resting on the headrest of the Pro
1. Position the Pro Trainer according to the picture D2. Trainer and your hands on the sides of the curved bar.
2. Assume position by stretching your right leg as far as Bend at the knees and have your lower body turned
possible, toes pointing upward while gripping firmly the Pro toward your right side.
2. Rock the Pro Trainer in a forward motion by crunching
Trainer handles to maintain balance. Your left leg will be
bent at the knee. Hold position for 10 counts. your mid-section. Hold position for 1 count.
3. Repeat on opposite leg. 3. Slowly return to starting position and repeat for desired
repetitions before continuing with the other side.
Ab Exercises (7)
Exercise I: Lower Ab Crunch
Exercise E: Ab Crunch E2
E1 Action: I2
I1
Action: 1. Assume starting position by sitting down, firmly gripping
1. Assume starting position by lying down on the ground with the handles and resting both feet on the headrest,
your neck resting on the headrest of the Pro Trainer and slightly bending at the knee.
your knees bent. Grasp the sides of the curved bar. 2. Rock the Pro Trainer by raising your legs and pulling the
2. Rock the Pro Trainer in a forward motion by crunching your handles toward you. Hold position for 1 count.
mid-section. Hold position for 1 count. 3. Slowly return to starting position and repeat for desired
3. Slowly return to starting position and repeat for desired repetitions.
repetitions.

2. J2 J3
Exercise J: Seated Dip
Action:
1. Position the Pro Trainer according to the picture J2.
2. Sit in between the headrest and the curved bar. Reach for
Safety Tips:
the handles and firmly grip with each hand. Assume the
Disclaimer:
starting position by pushing yourself up while keeping body Consult with your physician before engaging in any vigorous
balanced with your legs. exercise. The exercises in this pamphlet may be Use this product only in accordance with the illustrations
inappropriate for some people. Proper medical clearance is
3. Bend your elbows to perform dip, hold position for 1 count and instructions on the enclosed exercise guide. Product
recommended for anyone beginning an exercise program is for home use only. Keys Fitness is not responsible for
and return to starting position with elbows straight.
especially if you are over 35 years of age or suffer from the misuse of any Keys Fitness products, nor for any
4. Repeat for desired repetitions.
heart or respiratory problems. injury sustained while using any Keys Fitness products.
The consumer, the buyer, uses any or all of Keys Fitness
• Check Pro Trainer prior to exercising for any tears or products at their own risk.
worn appearance. If a defect exists, refrain from
use and replace immediately. Contact Keys Fitness
Warning:
for product or parts replacement (subject to terms
Exercise programs can result in injury. Risk of injury can
and conditions).
be lessened when safe techniques and common sense
• Warm-up before an exercise session with aerobics-like
are practiced. As with any exercise program, consult
activity followed by stretching from head to toe.
Exercise K: Push Up your physician before you begin. Do not exercise
• Wear comfortable clothes that allow freedom of
K2 K3 without proper instruction or supervision. Always check
Action: movement and that are not tight or restricting.
equipment for wear or damage before using. If any
• Wear comfortable shoes which provide good support.
1. Position the Pro Trainer according to the picture K2 defects are found, do not use product.
Shoes should be of breathable material, such as
2. Assume starting position by firmly gripping the handles of
leather or nylon mesh and soles made of non-slip
the Pro Trainer and having your body perfectly straight.
Warranty:
material, with good cushion.
3. Perform Push-ups by bending your elbows until upper arms • Breathe naturally, never holding our breath Keys Fitness warrants to the original consumer of
are parallel with your upper back. Hold position for 1 count. during an exercise. product exclusively, that if the original consumer is not
4. Slowly return to starting position and repeat for desired • Perform exercises consistently with proper satisfied with the product because it has been
repetitions. technique. defectively manufactured with imperfect materials or
• Avoid over training. You should be able to carry workmanship, then original consumer may, within 90
on a conversation while exercising. days from the date of purchase, return it to the
• After an exercise session, cool down with slow manufacturer with proof of purchase and the
stretching, cycling, or walking for several minutes. manufacturer will replace the product.
EXERCISE INSTRUCTION:
Stretches (4)
A2
Exercise A: Calf Stretch
Action:
1. Position the Pro Trainer according to the picture A2.
2. Extend the right foot as far forward as possible and
grasp the padded curved bar for balance. Make sure
that both heels are planted firmly on the ground. Hold
position for 10 counts.
3. Repeat on opposite leg.
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