USER MANUAL Model No: JS-002

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1 USER MANUAL Model No: JS-002 Please read these instructions carefully and retain for future use WARNING: To reduce risk of injury, the user must read and understand this instruction manual before using the BODY PLANK. This machine is intended for domestic, indoor use only in accordance with the instructions provided in this manual. Ideal Sourcing Ltd, Ideal Home House, Newark Road, Peterborough PE1 5WG

Congratulations on the purchase of your BODY PLANK. Please study these instructions carefully before use paying special attention to the following guidelines.

2 Congratulations on the purchase of your BODY PLANK. Please study these instructions carefully before use paying special attention to the following guidelines. For your safety and the safety of others the following safeguards are very important. Failure to read and follow these instructions may lead to serious injury. MEDICAL RECOMMENDATIONS You MUST NOT use the BODY PLANK without your doctor s consent if you: Are pregnant Have had a recent operation or surgery Have knee, shoulder, back or neck injuries You are strongly recommended to consult your doctor before using the BODY PLANK if you have any of the following: Heart condition or cardiovascular disease High blood pressure Acute thrombosis Acute hernia Severe diabetes Epilepsy Severe migraines Malignant tumour Pacemaker, implants, artificial joint(s) or limb(s), stents or IUDs, metal plates or pins Any recent illnesses or infections Deep Vein Thrombosis Cancer Discontinue using if you experience dizziness, nausea, shortness of breath, pain, or any other abnormal symptoms. Consult your physician before continuing. GENERAL SAFETY INSTRUCTIONS Consult your doctor before beginning this or any exercise or diet programme. Follow the warm-up exercises before you commence your workout. Increase speed, intensity and duration of exercises gradually. The BODY PLANK must be securely assembled as described in this manual before use. The BODY PLANK is NOT suitable for children. Do not let the BODY PLANK get wet with any type of liquid. In addition, do not use the BODY PLANK while your hands are wet. Only use the BODY PLANK on a surface that will not be dented or damaged by the weight of the machine. Place the BODY PLANK on an old cloth or training mat before use, to avoid marking the floor or carpet. Only one person is allowed to use the BODY PLANK at any time. Parents and others in charge of children should be aware of their responsibility because the natural play instinct, and the fondness of children for experimenting, can lead to situations and behaviour for which the training equipment is not intended. If children are allowed to use the equipment, their mental and physical development and above all their temperament should be taken into account; they should be controlled and instructed to the correct use of the equipment, the equipment is under no circumstances suitable as a children s toy. All users must be tall enough to comfortably reach the pedals. Leave yourself 1 metre of space either side of the BODY PLANK for your safety. Always wear the appropriate workout clothes and footwear when exercising. Avoid wearing loose clothing which might get caught in the BODY PLANK. The BODY PLANK has been tested and certified to EN957 class HC. Maximum weight of user 120kg. 2 3

WARNING: Assembly Instructions Care must be taken when

You may need a friend or family member to help you unpack,

Before you begin, check to make sure you have all the listed

UNPACKING: To avoid danger of suffocation, please keep all

Check that there is no damage to the unit prior to use.

The BODY PLANK is designed for home use only and is not

Please retain all packaging and paperwork for future use and

attached) 2 STOP 1 Main frame 1 Place small locking pin 5

Tighten using Allen key B and Spanner A provided.

3 WARNING: Assembly Instructions Care must be taken when lifting the BODY PLANK as it may be heavy for you to lift. You may need a friend or family member to help you unpack, assemble and position the unit. Before you begin, check to make sure you have all the listed components in the box. UNPACKING: To avoid danger of suffocation, please keep all plastic bags out of the reach of children. Check that there is no damage to the unit prior to use. In case of visible damage before or during use, stop using the BODY PLANK and contact your vendor. Do not attempt to use the BODY PLANK. The BODY PLANK is designed for home use only and is not intended for commercial use. Please do not use outdoors. Please retain all packaging and paperwork for future use and store safely away from children and animals. WHAT S IN THE BOX? Support frame 3 Handle bar 3 2 (with Knee Pad Shuttle 1a. attached) 2 STOP 1 Main frame 1 Place small locking pin 5 through the support frame 2 to stop the shuttle from moving during assembly and storage. Attach Support frame 2 to Main frame 1 using Bolt 6 provided. Tighten using Allen key B and Spanner A provided. Lock into desired position using long Locking pin 5 (Handle bar bolts will be in a separate bag) 4 Display 5 Locking pin x 3 (2 Long & 1 Short) 6 Bolt SUPPLIED TOOLS 4 Spanner A Allen key x2 B 1a 5 6 Due to our ongoing improvements programme, the images of the equipment in this manual may differ slightly to the machine you have received. 4 5

Assembly Instructions 4 Place handle bar 3 on top of main frame 1, making sure the two holes align with the holes on the top of the

Display Functions 5 Connect the wire from the display to the wire on the machine. 6. 7.

To enable the knee pads to twist whilst exercising, remove the long locking pin 5 from the centre of the knee pad shuttle.

SCAN This will flick between each of the different functions on the display. COUNT Shows the total strides performed.

Press the red button to turn it on, leave for a few moments and it will turn itself off.

4 Assembly Instructions 4 Place handle bar 3 on top of main frame 1, making sure the two holes align with the holes on the top of the main frame Using the two screws with washers from the bag. Secure the handle bars 3 into position with allen key B. Display Functions 5 Connect the wire from the display to the wire on the machine Secure the display in place using the screw in the front of the display. To enable the knee pads to twist whilst exercising, remove the long locking pin 5 from the centre of the knee pad shuttle. STRIDES/MIN This shows you an average of how many strides you are doing in one minute. SCAN This will flick between each of the different functions on the display. COUNT Shows the total strides performed. TIME Shows you how long you have been exercising. CAL Shows you how many calories you have burned. Press the red button to turn it on, leave for a few moments and it will turn itself off. Press the red button to cycle through functions. To reset the display, press and hold the red button. The display requires one button cell battery (SR44) provided. Remove battery if not be used for long periods of time. To remove the battery disconnect the display by unscrewing and unplugging the wire connectors. Locate the battery housing on the reverse, bend the support arm and slide the battery out. 6 7

WARMING UP AND COOLING DOWN IMPORTANT WARMING UP AND COOLING DOWN IMPORTANT One of the most important parts of your workout is to prepare your body for exercise on the BODY PLANK.

COOLING DOWN helps removes the lactic acid build-up in the muscles by oxygenating the muscles after your exercise routine.

Warming up and cooling down exercises are identical and easy to remember.

In addition, it is good practise to move around after the cool down exercises to further dissipate the lactic acid. WARMING UP. QUADRICEPS STRETCH Stand close to a wall, chair or other solid object.

Keeping your inner thighs close together, slowly pull your foot towards your buttocks until you feel a gentle stretch in the front of your thigh. You do not have to touch your buttocks with your heel.

Repeat the exercise for the other leg. CALF AND ACHILLES STRETCH Stand approximately one arm s length away from a wall or chair with your feet hip-width apart.

5 WARMING UP AND COOLING DOWN IMPORTANT WARMING UP AND COOLING DOWN IMPORTANT One of the most important parts of your workout is to prepare your body for exercise on the BODY PLANK. WARMING UP the muscles substantially decreases the chances of injury and only takes a few moments to do. BODY PLANK can also be used for warming up and cooling down exercise. COOLING DOWN helps removes the lactic acid build-up in the muscles by oxygenating the muscles after your exercise routine. Lactic acid is what makes you ache after a workout, cooling down should be undertaken soon after the last set of exercises you intend to complete. Warming up and cooling down exercises are identical and easy to remember. Both warming up and cooling down should be done slowly and accurately, there is no hurry to complete these exercises, it is more important to complete them. In addition, it is good practise to move around after the cool down exercises to further dissipate the lactic acid. WARMING UP. QUADRICEPS STRETCH Stand close to a wall, chair or other solid object. Use one hand to assist your balance. Bend the opposite knee and lift your heel towards your buttocks. Reach back and grasp the top of your foot with the same side hand. Keeping your inner thighs close together, slowly pull your foot towards your buttocks until you feel a gentle stretch in the front of your thigh. You do not have to touch your buttocks with your heel. Stop pulling when you feel the stretch. Keep your kneecap pointing straight down and keep your knees close together. (Do not let the lifted knee swing outward.) Hold the stretch for 20 to 30 seconds. Repeat the exercise for the other leg. CALF AND ACHILLES STRETCH Stand approximately one arm s length away from a wall or chair with your feet hip-width apart. Keeping your toes pointed forward, move one leg in close to the chair while extending the other leg behind you. Bending the leg closest to the chair and keeping the other leg straight, place your hands on the chair. Keep the heel of the back leg on the ground and move your hips forward. Slowly lean forward from the ankle, keeping your back leg straight until you feel a stretch in your calf muscles. Hold for 20 to 30 seconds. Repeat the exercise for the opposite leg. INNER THIGH STRETCH Sit on the floor and bend your legs so that the soles of your feet are together. Place your hands on your ankles. Lean forward from the waist and press down lightly on the inside of your knees. You should feel a stretch in the muscles of your inner thighs. TOP TIP: Use a chair or a wall to help keep your balance only if you need to. 8 9

WARMING UP AND COOLING DOWN IMPORTANT WARMING UP AND COOLING DOWN IMPORTANT BUTTOCKS, HIPS AND ABDOMINAL STRETCH Lay flat on your back with your hips relaxed against the

You should feel a stretch in your hips, abdominal and lower back. Hold for 20 to 30 seconds and release. Repeat the exercise for the opposite side.

Lift one arm overhead and bend your elbow, reaching down behind your head with your hand toward the opposite shoulder blade.

Gently assist the stretch by pulling on the elbow. Hold for 20 to 30 seconds. Repeat the exercise for the opposite arm.

With your hands resting lightly on your thighs, bend your back leg and lean forward slightly from your hips until you feel a stretch in the back of your thigh.

Warming up and cooling down should take around ten minutes each. It is sensible to adjust this timing according to your own situation.

6 WARMING UP AND COOLING DOWN IMPORTANT WARMING UP AND COOLING DOWN IMPORTANT BUTTOCKS, HIPS AND ABDOMINAL STRETCH Lay flat on your back with your hips relaxed against the floor. Bend one leg at the knee. Keeping both shoulders flat on the floor, gently grasp the bent knee with your hands and pull it over your body and towards the ground. You should feel a stretch in your hips, abdominal and lower back. Hold for 20 to 30 seconds and release. Repeat the exercise for the opposite side. OVERHEAD / TRICEPS STRETCH Stand with your feet shoulder width apart and your knees slightly bent. Lift one arm overhead and bend your elbow, reaching down behind your head with your hand toward the opposite shoulder blade. Walk your fingertips down your back as far as you can. Hold this position. Reach up with your opposite hand and grasp your flexed elbow. Gently assist the stretch by pulling on the elbow. Hold for 20 to 30 seconds. Repeat the exercise for the opposite arm. STANDING HAMSTRINGS STRETCH Stand with your legs hip width apart. Extend one leg out in front of you and keep that foot flat against the ground. With your hands resting lightly on your thighs, bend your back leg and lean forward slightly from your hips until you feel a stretch in the back of your thigh. Be sure to lean forward from the hip joint rather than bending at your waist. Hold for 20 to 30 seconds. Repeat the exercise for the opposite leg. Warming up and cooling down should take around ten minutes each. It is sensible to adjust this timing according to your own situation. You would benefit from a longer warm-up session if you exercise soon after waking up than you would after a walk to the shops and back for example. TOP TIP: As you progress, you can create your own warm up and cool down exercise routine, you do not need to keep strictly to the above routine so long as you utilise all the basic muscle types included above. TOP TIP: DONT FORGET YOUR COOLING DOWN ROUTINE TAKE YOUR TIME WARMING UP AND COOLING DOWN, ENJOY THE STRETCHES AS THEY WILL MAKE YOU FEEL BETTER

Instructions for Use Ob/Ab Exercise : This will engage your oblique muscles as well as your abdominal muscles.

This is a more complete abdominal exercise that concentrates on two muscle groups at once.

Still with hips twisted bring your knees up to your chest, then control the movement back down. The higher the support frame the more challenging the exercise.

With one hand on the support frame and the other on the main frame, adjust the angle before securing with the locking pin. The steeper the angle, the more challenging the exercise.

Always dismount the BODY PLANK before making adjustments to the height Make sure to repeat the twists for both the left and right sides of your body.

7 Instructions for Use Ob/Ab Exercise : This will engage your oblique muscles as well as your abdominal muscles. Adjust the BODY PLANK machine height by removing the locking pin in the support frame and sliding the stabilising feet either up or down. Then add the locking pin to secure into position. This is a more complete abdominal exercise that concentrates on two muscle groups at once. Following a similar 3 step routine as the Ab Exercise start by removing the locking pin in the knee rest, this will allow you to twist your hips before beginning. Still with hips twisted bring your knees up to your chest, then control the movement back down. The higher the support frame the more challenging the exercise. Adjust the angle of the BODY PLANK by removing the long locking pin from the main frame. With one hand on the support frame and the other on the main frame, adjust the angle before securing with the locking pin. The steeper the angle, the more challenging the exercise. Do not lean back on the machine or let go off the handle bars until off the machine. Always dismount the BODY PLANK before making adjustments to the height Make sure to repeat the twists for both the left and right sides of your body. Left side twist Ab Exercise: This will engage your abdominal muscles Once you are happy with the position of the BODY PLANK machine, hold the handle bars firmly and gently rest your knees between the foam pads. Whilst holding the handle bars, resting your forearms on the handle bars, bring your knees up to your chest, then control the movement back down and repeat. Right side twist Push ups: This will work your biceps, triceps, pectoral and deltoid muscles. You can use the handle bars of the machine to perform a push up. Holding the handle bars, lower your chest towards the machine keeping your elbows close to your body, then push yourself away from the machine back to the starting position. It is recommended for all the exercises shown here to start off doing 3 sets of 10 repetitions on the easiest setting and building up the workout gradually. To disembark from the machine make sure the knee pads are at its lowest point, whilst keeping hold of the handle bars, gently lift off the knee pads and stand up. Please be advised that everyone s physical fitness is different. Please remember to work out within your means. Stop immediately if you start to feel faint, dizzy or sick. Make sure you take on plenty of fluids before, during and after working out

8 NOTES TROUBLESHOOTING Problem Base is unstable Handlebar is shaking Display isn t working Solution Make sure that the floor is flat and that there are no tiny objects under the stabilizers. Ensure that the bolts are tightened securely Check that the display wire is connected and there is no damage to the wire. Check that the battery is correctly connected and the polarisation is the right way round. If it still doesn t work try with another battery. STORAGE & CLEANING SPECIFICATIONS Clean the BODY PLANK with a damp cloth and mild detergent only. Regularly check the BODY PLANK for damage before storing. Should the BODY PLANK become damaged; do not use. Should you need to store your BODY PLANK it is advisable to seek help with moving it. Store on its feet at all times. Model No.: JS-002 Size: 95cm x 89cm x 35cm Net Weight: 7kg approx. (unit only) Maximum User Weight: 120kg Class: HC Made in China Disposal of Old Electrical & Electronic Equipment (Applicable in the European Union and other European countries with separate collection systems) Appliances bearing the symbol shown here may not be disposed of in domestic rubbish. You are required to dispose of old electrical and electronic appliances like this separately. Please visit or for access to information about the recycling of electrical items. Please visit for access to information about the recycling of electrical items purchased in Ireland. The WEEE directive, introduced in August 2006, states that all electrical items must be recycled, rather than taken to landfill. Please arrange to take this appliance to your local Civic Amenity site for recycling, once it has reached the end of its life

9 Made in China E&OE 8/16 V Ideal Sourcing Ltd E&OE 0716 Ideal Shopping Direct Limited, Ideal Home House, Newark Road, Peterborough PE1 5WG

Please read these instructions carefully and retain for future use

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