SYNC SYNCOWNER S MANUAL. u u u. For maximum effectiveness and safety, please read this Owner s Manual and view the Video before using your SYNCFLEX

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1 SYNCOWNER S MANUAL For maximum effectiveness and safety, please read this Owner s Manual and view the Video before using your SYNCFLEX u u u SYNC SYNC

2 SYNCFLEX OWNER S MANUAL TABLE OF CONTENTS A. Congratulations on purchasing your new SyncFlex TM... 2 B. Equipment Warning Labels... 3 C. Safety Instructions... 3 D. Product Specifications... 4 E. Set Up F. Connecting & Using Accessories... 7 I. How to Attach Handles... 7 II. How to Attach Ankle Cuffs... 7 G. How to Exercise with your SyncFlex TM... 8 I. Engaging Resistance... 8 II. Body Placement when Exercising H. Inspecting your SyncFlex TM I. Maintenance J. Folding, Storing & Carrying your SyncFlex TM K. Workout Record Sheet L. Limited Warranty M. SyncFlex TM Parts List and Overview N. SyncFlex TM Exericse Program...Inside Back Cover

3 SYNCFLEX OWNER S MANUAL A. CONGRATULATIONS ON PURCHASING YOUR NEW SYNCFLEX TM The SyncFlex is a new generation, compact exercise device that will enable you to quickly and easily re-shape your entire body, burn off excess body fat and to be trimmer, firmer and healthier. With the SyncFlex, exercises are performed from a natural, standing position, allowing for unrestricted, single and multi-joint exercises. Working out with the SyncFlex is enjoyable, energizing and gratifying. By committing to a regular exercise routine, in less time than you might think, you can achieve the results you ve always wanted. HOW IT WORKS Unlike conventional forms of long, drawn out exercise, when working out with the SyncFlex your workouts are shorter. There is much science proving that shorter bursts of exercising based on the wave principle can produce significantly better results in less time than conventional steady state exercises. Alternating between repeated, short bursts of higher intensity activity, followed by periods of lower intensity to rest and recover, stimulates what is called the afterburn effect, meaning you burn calories long after your workout is over, thereby accelerating overall fat loss. In short, with the SyncFlex you can expect to achieve maximum results in minimum time. SYNCFLEX TM DESIGNED TO DELIVER MAXIMUM RESULTS Your SyncFlex comes complete with a selection of specially designed exercise programs aimed to re-condition your body, build muscle and cardiovascular fitness and to reclaim your health and energy levels. These programs are based on three, result-producing principles: Firstly, alternating short bursts of active exercise with periods of rest and recovery. Secondly, progressively increasing the intensity of your workout over time. Thirdly, creating variety in your workout routine to prevent hitting a fitness plateau. Before starting to exercise, it is important to carefully study this Owner s Manual which explains, step-by-step, all you need to know about: Medical and safety precautions to be considered before starting to exercise. Setting up and using your SyncFlex. Exercising safely and effectively. Selecting and implementing an exercise program suited to your needs and objectives. Once you have a thorough grasp of the above, you can commit to making exercise an enjoyable part of your life a decision that can bring a lifetime of benefits not only in the way you look and feel, but also in restored energy, and the many health and fitness benefits that come from exercising regularly. 2

4 SYNCFLEX OWNER S MANUAL u EQUIPMENT LABELS & SAFETY INSTRUCTIONS B. EQUIPMENT LABELS See page 4 for placement of the following warning labels on your unit. LABEL 1 LABEL 2 LABEL 3 LABEL 4 Before using, insert Strut Pin through the hole on the right side of the Strut. LABEL 5 (2 Locations) Keep hands and feet away from pulleys and moving parts. Make sure Lock Pin is locked in place before beginning exercises. LABEL 6 When performing standing exercises, place feet firmly on foot platform. CRUSH HAZARD. Keep hands clear during folding. Failure to read and follow the safety instructions stated in the Owner s Manual and Video may result in POSSIBLE SERIOUS INJURY OR DEATH. KEEP CHILDREN AWAY. Maximum user weight 375 lbs. Replace this label if damaged, illegible or removed. For household use only. Call Customer Service at for replacement label, manual, video or questions. C. SAFETY INSTRUCTIONS Before beginning this or any exercise program, consult a physician or health professional, who can assist you in planning a program appropriate for your age, physical condition and fitness level. This is especially important if you are over age 35 or have pre-existing health problems. Do not overexert yourself. Stop exercising immediately and consult your doctor if you experience pain or tightness in your chest, irregular heartbeat, shortness of breath, or if you feel faint, nauseous, or dizzy. The SyncFlex is designed for home use only. It is not intended for commercial or institutional use. Use only as instructed. The SyncFlex is not intended for use by children. Keep your SyncFlex out of the reach of children. Adult supervision is required whenever a child is near the SyncFlex. Keep fingers, loose clothing, and hair away from moving parts. Inspect your SyncFlex before each use to ensure proper operation. Do not use the SyncFlex unless all moving parts, including the Resistance Bands, the Pulleys and the Handles are working properly. Be sure the Strut and Lock Pins are securely locked in place. Replace Resistance Bands if they show any signs of wear. Set up and use your SyncFlex on a solid, level and non-slip surface. Make sure that you have enough space around your SyncFlex to allow for free, unrestricted exercise movements. Use only the accessory items recommended by the manufacturer. To avoid serious injury, always take care when getting on and off your SyncFlex. 3

SYNCFLEX OWNER S MANUAL u PRODUCT SPECIFICATIONS D. PRODUCT SPECIFICATIONS APPROXIMATE LENGTH Folded...30 In Use...33.5 Weight... 25.7 lbs. APPROXIMATE HEIGHT Folded...4 In Use...48.

5 SYNCFLEX OWNER S MANUAL u PRODUCT SPECIFICATIONS D. PRODUCT SPECIFICATIONS APPROXIMATE LENGTH Folded...30 In Use Weight lbs. APPROXIMATE HEIGHT Folded...4 In Use Maximum User Weight lbs. APPROXIMATE WIDTH Folded In Use Includes: Workout DVD Top Pulley Bar Upper Tube Hole (not visible) LABEL 5 End Caps + Pulleys + Pulley Cover + Blue Resistance Band + Handle + Grey Resistance Band + Top Upright Tube Bottom Tube Hole (not visible) LABEL 2 Lock Pin Frame Bracket Threaded Spacer LABEL 1 Strut Bracket Strut Pin (Located on back of tube) LABEL 4 Foot Platform Upright Tube + These parts are the same on both the left and right side of the exerciser. Pulleys + Strut Foot Platform LABEL 6 End Caps + Foot + End Caps + LABEL 3 Bridge Bar Storage Bracket Foot + Support Handle Ankle Cuffs Pulleys + LABEL 5 Pulley Cover + 4

STEP 1 Remove your SyncFlex from the box and place the

STEP 2 Ensure that the Upper Tube Hole is aligned with the hole

Insert the Lock Pin into the Threaded Spacer and into the Upper

STEP 3 Lift the Top Pulley Bar to a vertical position (see A).

6 SYNCFLEX OWNER S MANUAL u SET UP E. SET UP Your SyncFlex can be set up in 5 easy steps. STEP 1 Remove your SyncFlex from the box and place the Resistance Bands on the sides. STEP 2 Ensure that the Upper Tube Hole is aligned with the hole in the Threaded Spacer. Insert the Lock Pin into the Threaded Spacer and into the Upper Tube Hole. Do not thread completely. STEP 3 Lift the Top Pulley Bar to a vertical position (see A). Lift the Strut and place it into the Strut Bracket (see B). Insert the Strut Pin through the Strut Bracket and the Strut (see C). Before using, insert Strut Pin through the hole on the right side of the Strut. A B C 5

SYNCFLEX OWNER S MANUAL u SET UP STEP 4 Stand on the Foot Platform.

Then use both hands to grip the Top Pulley Bar and slowly continue pulling upwards until the Lock Pin engages with

A B C Once the Top Pulley Bar is fully extended and the Lock Pin is secured, check that the Resistance Bands are

Also, check that the Top Pulleys are facing forward and the Bottom Pulleys are facing upward. (see D).

Important: Do not start exercising until the Support Handle is folded out. Setup of the SYNCFLEX is complete!

7 SYNCFLEX OWNER S MANUAL u SET UP STEP 4 Stand on the Foot Platform. With one hand, pull the Lock Pin outwards while slightly lifting the Top Pulley Bar with the other hand (see A). Then use both hands to grip the Top Pulley Bar and slowly continue pulling upwards until the Lock Pin engages with the Bottom Tube Hole (you will hear a click) (see B). Turn the Lock Pin clockwise to tighten (see C). A B C Once the Top Pulley Bar is fully extended and the Lock Pin is secured, check that the Resistance Bands are aligned with one another and wrapped around the corresponding Directional Pulleys. Also, check that the Top Pulleys are facing forward and the Bottom Pulleys are facing upward. (see D). D STEP 5 Lift the Foot Platform and fold out the Support Handle. Place the Foot Platform securely on the ground. Important: Do not start exercising until the Support Handle is folded out. Setup of the SYNCFLEX is complete! If you have questions about your SyncFlex, please call Customer Service at , Monday through Thursday, 8:30 am to 5:00 pm, EST. Be sure to check out the instructional video which provides valuable tips to get the most out of your SyncFlex. 6

SYNCFLEX OWNER S MANUAL u CONNECTING & USING ACCESSORIES F.

Press the Handle Clip and hook onto one or more of the O-rings attached to the Resistance

HOW TO ATTACH ANKLE CUFFS Thread the one end of the Ankle Cuff strap through the buckle

8 SYNCFLEX OWNER S MANUAL u CONNECTING & USING ACCESSORIES F. CONNECTING & USING ACCESSORIES Follow the instructions below on how to attach and use the accessories to your SyncFlex. I. HOW TO ATTACH HANDLES The Handles are fitted with Handle Clips (shown). Press the Handle Clip and hook onto one or more of the O-rings attached to the Resistance Band(s) end(s). II. HOW TO ATTACH ANKLE CUFFS Thread the one end of the Ankle Cuff strap through the buckle of the Ankle Cuff (see A) and press the male & female Velcro parts of the strap together (see B). To engage the Ankle Cuff, press the Ankle Cuff Clip connected to the Ankle Cuff and hook on to the O-ring attached to the Resistance Band(s) end(s) (see C). A B C 7

SYNCFLEX OWNER S MANUAL u EXERCISING WITH YOUR SYNCFLEX TM G. HOW TO EXERCISE WITH YOUR SYNCFLEX TM To get the best use out of your SyncFlex, please study the information below: I.

9 SYNCFLEX OWNER S MANUAL u EXERCISING WITH YOUR SYNCFLEX TM G. HOW TO EXERCISE WITH YOUR SYNCFLEX TM To get the best use out of your SyncFlex, please study the information below: I. ENGAGING RESISTANCE For your exercise to be effective, your body must move against a resistance force or load ( weight ). The resistance load is provided by a set of grey and blue Resistance Bands each fitted with O-rings and threaded through sets of Upper and Lower Pulleys. To engage resistance, connect the Handles or Ankle Cuffs (or Handle Bar) Clips to the O-rings at the ends of the Resistance Bands. Resistance is applied by pulling or pushing the Handles or Ankle Cuffs. By engaging different color Resistance Bands and/or by engaging different combinations of Resistance Bands, three levels of resistance can be obtained (see Resistance Table below). Resistance Table RESISTANCE BAND(S) ENGAGED RESISTANCE LOAD Grey Light Blue Medium Grey + Blue Heavy II. BODY PLACEMENT WHEN EXERCISING To exercise, stand with both feet on the Foot Platform and clip the Handles or Ankle Cuffs to the Resistance Band O-rings at either the Top or Bottom Pulleys (see the Exercise Chart and/or the Exercise DVD for where to clip the Resistance Bands). Exercise movements are performed by pulling or pushing the Handles or Ankle Cuffs. When exercising using the Handles, stand with both feet firmly on the Foot Platform, with your body weight evenly distributed on the Foot Platform. When performing standing exercises, place feet firmly on foot platform. 8

SYNCFLEX OWNER S MANUAL u EXERCISING WITH YOUR SYNCFLEX TM When using the Ankle Cuffs, stand with both feet on the Foot Platform before connecting the Ankle Cuffs to

When exercising with one leg, ensure that the other foot is firmly positioned onto the Foot Platform (see A), while holding on to the Upper Pulley Bar for stability

Before getting off the Foot Platform, first disconnect the Ankle Cuff(s) from the O-ring(s).

10 SYNCFLEX OWNER S MANUAL u EXERCISING WITH YOUR SYNCFLEX TM When using the Ankle Cuffs, stand with both feet on the Foot Platform before connecting the Ankle Cuffs to the ankles. When exercising with one leg, ensure that the other foot is firmly positioned onto the Foot Platform (see A), while holding on to the Upper Pulley Bar for stability (see B). Important: Do not connect the Ankle Cuff(s) to the O-ring(s) until one or both feet are firmly positioned on the Foot Platform. Before getting off the Foot Platform, first disconnect the Ankle Cuff(s) from the O-ring(s). A B When engaging the Resistance Bands at the Top Pulleys, and when exercising facing forward, the Back Supports on the Top Pulley Bar can be used to support and stabilize your body. As you gain in fitness, you should be able to exercise without relying on the Back Supports for stability. Note: When doing multi-joint exercises, do not lean against the Back Supports as this will obstruct your body from moving freely. 9

11 SYNCFLEX OWNER S MANUAL u INSPECTION & MAINTENANCE H. INSPECTING YOUR SYNCFLEX TM Inspect your SyncFlex prior to each use. Before using your SyncFlex for your workout session, be sure to make the following inspection: Check that the machine is fully opened and set up for exercising, and that it is positioned on a solid, level surface with plenty of clearance on all sides to allow for exercise movements. Check that the Strut Pin is fully engaged with the Strut Bracket on the Base Upright Tube. Check that the Lock Pin is fully screwed into the Threaded Spacer on the Base Upright Tube. Check that the Pulleys are attached securely to the Lower and Upper Pulley Bars. Check that the Resistance Bands are traveling correctly in the Pulley wheel grooves. Make sure the Resistance Band(s) is securely clipped onto the Handle(s) or Ankle Cuff(s) or Handle Bar Clip(s). Check the Resistance Bands for signs of wear and tear and replace if necessary. I. MAINTENANCE Routine Maintenance The SyncFlex is intended for indoor, home use only. Wipe down your SyncFlex after each use with a clean, damp (not wet) cloth. Do not leave towels or workout clothing laying or hanging over your SyncFlex. Periodically check the following parts for signs of fraying or wear: The Resistance Bands, the Pulleys and Handles. If a part needs replacement, do not use your SyncFlex until it is repaired or replaced. If a Resistance Band becomes stretched or worn, unscrew the Pulley wheel, remove the Resistance Band and replace with a new Resistance Band. Then place the screw back into the Pulley wheel and tighten. If a Pulley squeaks, spray silicone lubricant onto the Pulley shaft (not the Pulley wheel). 10

SYNCFLEX OWNER S MANUAL u FOLDING & STORAGE J.

SyncFlex, proceed as follows: Step 1 Stand behind the SyncFlex and turn the

Spacer on the Base Upright Tube (do not unscrew fully).

Platform Upright Tube until the Lock Pin engages with the Upper Tube Hole

12 SYNCFLEX OWNER S MANUAL u FOLDING & STORAGE J. FOLDING, STORING & CARRYING YOUR SYNCFLEX TM To fold and store your SyncFlex, proceed as follows: Step 1 Stand behind the SyncFlex and turn the Lock Pin knob counter-clockwise to partially unscrew it from the Threaded Spacer on the Base Upright Tube (do not unscrew fully). Step 2 With one hand, pull the knob of the Lock Pin outward to disengage it from the Bottom Tube Hole (see A). With the other hand, slide the Top Pulley Bar downward into the Foot Platform Upright Tube until the Lock Pin engages with the Upper Tube Hole (listen for a click sound when the Lock Pin engages) (see B). A B Step 3 Remove the Strut Pin from the Strut Bracket (see A) and fold the Strut over the Foot Platform (see B). A B 11

SYNCFLEX OWNER S MANUAL u FOLDING & STORAGE Step 4 With

fold the Foot Platform Upright Tube (with the Top Pulley Bar

Step 5 Secure the Foot Platform Upright Tube to the Bridge Bar

holes of the Storage Bracket and the Strut Bracket (see B).

neatly to the Foot Platform Upright Tube (see A).

13 SYNCFLEX OWNER S MANUAL u FOLDING & STORAGE Step 4 With caution, and to avoid pinching the fingers or the hand, slowly fold the Foot Platform Upright Tube (with the Top Pulley Bar Tube telescoped into it) over the Foot Platform. Step 5 Secure the Foot Platform Upright Tube to the Bridge Bar by pushing the Strut Pin through the holes in the Storage Bracket and the Strut Bracket (see A). Note: Ensure that the Strut Pin is pushed through all 4 of the holes of the Storage Bracket and the Strut Bracket (see B). A B Step 6 Use the Ankle Cuffs to strap the Resistance Bands neatly to the Foot Platform Upright Tube (see A). You may also clip the Handle and remaining Ankle Cuff together for storage (see B). A B Step 7 Grip the Support Handle (see A) and lift to move the SyncFlex TM to a storage location (see B) such as a closet, under a bed, behind a door, or against a wall. A B 12

14 SYNCFLEX OWNER S MANUAL u WORKOUT RECORD SHEET K. WORKOUT RECORD SHEET Use the Exercise Record Sheet below to manage and keep track of your progress over time. Before writing on the sheet, we suggest that you print a master copy for future use and make copies for every workout session. We suggest you keep these in an exercise diary or notebook. You will find it both informative and motivational to look back at what you ve done. Also, this information will help you to chart future fitness goals as you progress. PROGRAM: Date: NOTES: Ex. No. Intensity Resistance Allotted AMAP Rest & Rec. WARM-UP WORKOUT COOL DOWN Exercise Programs Keys Ex No.: Int: Resist: Allotted: Reps: R&R: The exercise numbers to be performed at a heightened level of intensity, one after the other, in the indicated order. The level of intensity and degree of exertion experienced while exercising: Very Low, Low, Moderate, High, Very High. The Resistance Band(s) engaged: Grey (Low); Blue (Medium); or Grey + Blue (High) The allotted time (e.g. 10, 15, 20, 25 or 30 seconds) to perform as many as possible (AMAP) reps of an exercise. The number of times repeating an exercise (reps) in the allotted time. An interval of lower intensity to rest and recover after performing an exercise. 13

15 SYNCFLEX OWNER S MANUAL u LIMITED WARRANTY L. LIMITED WARRANTY ATP Development, LLC warrants that under normal, personal, residential use, the SyncFlex is free from defects in material or workmanship. Parts are warranted for one (1) year from the date of purchase. ATP Development, LLC s obligation under this warranty is limited to replacing the defective part(s); or at its option, repairing or replacing (or refund in its sole discretion) the product. For service call Warranty coverage is void for defects or damage caused by the use of unauthorized parts or service. This warranty does not cover product damage attributable to misuse, abuse, neglect, accidents, unauthorized alterations, failure to follow manufacturer s direction for use or storage, improper maintenance, vandalism, usage for commercial or rental purposes, or ordinary wear and tear. This warranty does not cover any separately sold items, parts, or accessories. There are no other warranties other than expressly set forth herein. Any implied warranty of merchantability or fitness for a particular purpose is limited to the duration of this warranty. No agent or retailer of the SyncFlex has authority to modify this warranty in any respect. ATP DEVELOPMENT, LLC SHALL NOT BE HELD LIABLE FOR INDIRECT OR CONSEQUENTIAL DAMAGES ARISING OUT OF USE OR PERFORMANCE OF THIS PRODUCT. These include but are not limited to loss of use of the product; loss of time, enjoyment, or revenue; inconvenience; installation or removal costs; or other incidental or consequential damages. SOME STATES DO NOT ALLOW LIMITATIONS ON HOW LONG AN IMPLIED WARRANTY LASTS, OR THE EXCLUSION OR LIMITATION OF INCIDENTAL OR CONSEQUENTIAL DAMAGES, SO THE ABOVE LIMITATION MAY NOT APPLY TO YOU. This warranty gives you specific legal rights; you may also have other rights which vary from state to state. This warranty is valid in the U.S. and Canada only. SyncFlex is manufactured and distributed by ATP Development, LLC, SyncFlex Division. CUSTOMER SERVICE QUESTIONS If you have questions about your SyncFlex TM, please call Customer Service at , Monday through Thursday 8:30 am to 5:00 pm, EST. ORDERING REPLACEMENT PARTS When ordering parts, please contact our Parts Department, toll free at , Monday through Thursday, 8:30 am to 5:00 pm, EST. IMPORTANT: You must have your serial number and this Owner s Manual ready when calling for parts. Serial #: PLEASE ALSO PROVIDE THE FOLLOWING INFORMATION: 1. Name, Mailing Address and Telephone Number 2. Date of Purchase 3. Where Product was Purchased 4. Model Number 5. Part Order Number and Description 14

3 SYNCLKPN Lock Pin 1 4 SYNCSTRT Strut 1 5 SYNCSTPN Strut Pin 1 6 SYNCPL Pulleys 12 8 SYNCTPBR Top Pulley Bar 1 9 SYNCPLYC Pulley Cover 8 10 SYNCGRB Grey Resistance Band 2 11

16 SYNCFLEX OWNER S MANUAL u PARTS LIST & OVERVIEW M. SYNCFLEX TM PARTS LIST & OVERVIEW ITEM # PART# DESCRIPTION QTY ITEM # PART# DESCRIPTION QTY SYNCFLEX SyncFlex 1 1 SYNCFOOT Foot Platform 1 2 SYNCUPTU Foot Platform Upright Tube 1 3 SYNCLKPN Lock Pin 1 4 SYNCSTRT Strut 1 5 SYNCSTPN Strut Pin 1 6 SYNCPL Pulleys 12 8 SYNCTPBR Top Pulley Bar 1 9 SYNCPLYC Pulley Cover 8 10 SYNCGRB Grey Resistance Band 2 11 SYNCBRB Blue Resistance Band 2 12 SYNCHNDL Handles 2 13 SYNCANKC Ankle Cuffs 2 14 SYNCACCP Ankle Cuff Clips 2 15 SYNCRBFT Foot 4 16 SYNCPLTC End Caps 6 SYNCDVD Workout DVD 1 SYNCEM Owner s Manual 1 SYNCWLCT Wall Chart

17 SYNCFLEX OWNER S MANUAL u SYNCFLEX EXERCISE PROGRAM N. SYNCFLEX EXERCISE PROGRAM Exercise Programs Below are the Exercise Programs with exercise numbers and names (see Exercise Chart) to be performed in the sequence as indicated. Starter Extender Comprehensive Express Warm-Up Swimming 3 Upright Row Lower Body 8 Squats 8 Squats 8 Squats 8 Squats 20 Body Roll 8 Squats 4 Front Raise 4 Front Raise 4 Front Raise 4 Front Raise 5 Reverse Fly 4 Front Raise Workout 16 Squat/Bicep Curl 16 Squat/Bicep Curl 17 Squat/Lateral Raise 28 Squat/Butterfly 23 Hip Extension 8 Squats 7 Back Extension 17 Squat/Lateral Raise 20 Body Roll 11 Tricep Extension 24 Hip Adductions 3 Upright Row 19 Squat/Front Raise 18 Squat/Upright Row 21 Squat/Shoulder Press 29 Crawl 25 Hip Abductions 9 Chest Press 6 Bent Over Row 19 Squat/Front Raise 28 Squat/Butterfly 21 Squat/Shoulder Press 26 Leg Curl 15 Arm Swing 2 Lateral Raise 20 Body Roll 30 Backstroke 27 Hip Flexion 12 Shoulder Press 21 Squat/Shoulder Press 21 Squat/Shoulder Press 10 Flys 8 Squats 10 Flys 22 Squat/Chest Press 22 Squat/Chest Press 28 Squat/Butterfly Cool Down 22 Squat/Chest Press 8 Squats 8 Squats 8 Squats 8 Squats 8 Squats (Approx. 12 min) (Approx. 18 min) (Approx. 19 min) (Approx. 9 min) (Approx. 17 min) (Approx. 11 min)

18 DEDICATION TO QUALITY We warrant this product to be free from all defects in material and workmanship when used according to the manufacturer s instructions. See Limited Warranty for details. Save your sales receipt. You may wish to staple into this manual ATP Development, LLC, SyncFlex Division. All rights reserved. Foreign Patents Pending. No part of this booklet may be reproduced in any form, by any means, electronic, mechanical or otherwise, without the express written consent of the copyright holder. SYNCEM

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