Exercise B: Quad StretchAction:1. Position the Pro Trainer according to the picture B2.2. Raise your left heel up toward your buttocks. Slowly reach

and grasp your foot with your left hand, while your right hand rests on the padded curved bar for balance. Pull your heel inward and maintain this position for 10 counts.

3. Repeat on opposite leg.

Exercise C: Standing Hamstring StretchAction:1. Position the Pro Trainer according to the picture C2.2. Rest your right foot on the padded curved bar. While

keeping your balance, reach for your right foot with your right arm. Hold position for 10 counts.

3. Lower your right leg and repeat on opposite leg.

Exercise D: Hamstring StretchAction:1. Position the Pro Trainer according to the picture D2.2. Assume position by stretching your right leg as far as

possible, toes pointing upward while gripping firmly the Pro Trainer handles to maintain balance. Your left leg will be bent at the knee. Hold position for 10 counts.

3. Repeat on opposite leg.

Ab Exercises (7)

Exercise E: Ab CrunchAction:1. Assume starting position by lying down on the ground with

your neck resting on the headrest of the Pro Trainer and your knees bent. Grasp the sides of the curved bar.

2. Rock the Pro Trainer in a forward motion by crunching your mid-section. Hold position for 1 count.

3. Slowly return to starting position and repeat for desired repetitions.

Exercise F: Reverse CrunchAction:1. Assume starting position by lying flat on the ground with

your neck resting on the headrest of the Pro Trainer and your hands on the sides of the curved bar.

2. Rock the Pro Trainer in a forward motion by crunching your mid-section, while simultaneously 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-CrunchAction:1. Assume starting position by lying down on the ground

with your neck resting on the headrest of the Pro Trainer and your hands on the sides of the curved bar. Knees need to be kept straight and raised to approximately 45 degree above ground.

2. Rock the Pro Trainer in a forward motion by crunching 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 CrunchAction:1. Assume starting position by lying down on the ground

with your neck resting on the headrest of the Pro Trainer and your hands on the sides of the curved bar. Bend at the knees and have your lower body turned toward your right side.

2. Rock the Pro Trainer in a forward motion by crunching your mid-section. Hold position for 1 count.

3. Slowly return to starting position and repeat for desired repetitions before continuing with the other side.

Exercise I: Lower Ab CrunchAction:1. Assume starting position by sitting down, firmly gripping

the handles and resting both feet on the headrest, slightly bending at the knee.

2. Rock the Pro Trainer by raising your legs and pulling the handles toward you. Hold position for 1 count.

3. Slowly return to starting position and repeat for desired repetitions.

B2

C2

D2

E1 E2

F1

I1 I2

G1 G2

F2

H1 H2

Safety Tips:Consult with your physician before engaging in any vigorousexercise. The exercises in this pamphlet may beinappropriate for some people. Proper medical clearance isrecommended for anyone beginning an exercise programespecially if you are over 35 years of age or suffer fromheart or respiratory problems.

• Check Pro Trainer prior to exercising for any tears or worn appearance. If a defect exists, refrain from use and replace immediately. Contact Keys Fitness for product or parts replacement (subject to terms and conditions).

• Warm-up before an exercise session with aerobics-like activity followed by stretching from head to toe.

• Wear comfortable clothes that allow freedom of movement and that are not tight or restricting.

• Wear comfortable shoes which provide good support. Shoes should be of breathable material, such as leather or nylon mesh and soles made of non-slip material, with good cushion.

• Breathe naturally, never holding our breath during an exercise.

• Perform exercises consistently with proper technique.

• Avoid over training. You should be able to carry on a conversation while exercising.

• After an exercise session, cool down with slow stretching, cycling, or walking for several minutes.

Disclaimer:Use this product only in accordance with the illustrationsand instructions on the enclosed exercise guide. Productis for home use only. Keys Fitness is not responsible forthe misuse of any Keys Fitness products, nor for anyinjury sustained while using any Keys Fitness products.The consumer, the buyer, uses any or all of Keys Fitnessproducts at their own risk.

Warning:Exercise programs can result in injury. Risk of injury canbe lessened when safe techniques and common senseare practiced. As with any exercise program, consultyour physician before you begin. Do not exercisewithout proper instruction or supervision. Always checkequipment for wear or damage before using. If anydefects are found, do not use product.

Warranty:Keys Fitness warrants to the original consumer ofproduct exclusively, that if the original consumer is notsatisfied with the product because it has beendefectively manufactured with imperfect materials orworkmanship, then original consumer may, within 90days from the date of purchase, return it to themanufacturer with proof of purchase and themanufacturer will replace the product.

EXERCISE INSTRUCTION:

Stretches (4)

Exercise A: Calf StretchAction: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.

Exercise J: Seated DipAction:1. Position the Pro Trainer according to the picture J2.2. Sit in between the headrest and the curved bar. Reach for

the handles and firmly grip with each hand. Assume the starting position by pushing yourself up while keeping body balanced with your legs.

3. Bend your elbows to perform dip, hold position for 1 count and return to starting position with elbows straight.

4. Repeat for desired repetitions.

Exercise K: Push UpAction:1. Position the Pro Trainer according to the picture K22. Assume starting position by firmly gripping the handles of

the Pro Trainer and having your body perfectly straight.3. Perform Push-ups by bending your elbows until upper arms

are parallel with your upper back. Hold position for 1 count.4. Slowly return to starting position and repeat for desired

repetitions.

4009 Distribution Drive, Suite 250Garland, Texas 75041 USA

800.683.1236keysfitness.com

4009 Distribution Drive, Suite 250Garland, Texas 75041 USA800.683.1236keysfitness.com

A2

J2 J3

K2 K3