USERʼS MANUAL

Model No. HMVB49608

Version No. 0
Serial No.

Write the serial number in the

space above for reference.

Serial Number Decal

QUESTIONS?
If you have questions, or if parts are
damaged or missing, PLEASE
CONTACT THE STORE WHERE
YOU PURCHASED THIS
PRODUCT.

Electrical Specifications:
120V ~ 60 Hz Type Y

Vendor:
Comercializadora Mexico
Americana, S. de R.L. de C.V.
Av. Nextengo No. 78
Col. Santa Cruz Acayucan
Del. Azcapotzalco
Mexico D.F., C.P. 02770
R.F.C, CNA-910911-9L0
Tel. 5899 12 00

www.iconservice.com

CAUTION
Read all precautions and instruc-
tions in this manual before using
this equipment. Keep this manu-
al for future reference.
TABLE OF CONTENTS
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
PART IDENTIFICATION CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7
HOW TO USE THE VIBRATION PLATFORM . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10
TROUBLESHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15
EXERCISE GUIDE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18

WARNING DECAL PLACEMENT

This drawing shows the location(s) of the

warning decal(s). If a decal is missing or
illegible, go to www.iconservice.com
and request a free replacement decal.
Apply the decal in the location shown.
Note: The decal(s) may not be shown at
actual size.

HEALTHRIDER is a registered trademark of ICON IP, Inc.

2
IMPORTANT PRECAUTIONS
WARNING: To reduce the risk of serious injury, read all important precautions and
instructions in this manual and all warnings on the vibration platform before using the vibration
platform. ICON assumes no responsibility for personal injury or property damage sustained by or
through the use of this product.
1. Before beginning any exercise program,
consult your physician. This is especially
important for persons over age 35 or per-
sons with pre-existing health problems.
2. It is the responsibility of the owner to ensure
that all users of the vibration platform are
adequately informed of all precautions.
3. The vibration platform is intended for home
use only. Do not use the vibration platform
in a commercial, rental, or institutional set-
ting.
4. Keep the vibration platform indoors, away
from moisture and dust. Place the vibration
platform on a level surface, with a mat
beneath it to protect the floor or carpet. Do
not place the vibration platform in a garage
or covered patio, or near water.
5. Inspect and properly tighten all parts regu-
larly. Replace any worn parts immediately.
6. Keep children under age 12 and pets away
from the vibration platform at all times.
7. The vibration platform should not be used
by persons weighing more than 250 lbs.
(113 kg).
8. Never allow more than one person on the
vibration platform at a time.
9. Keep your back straight while using the
vibration platform; do not arch your back.
When standing on the vibration platform,
bend your knees slightly and balance your
weight on the balls of your feet.
3
10. It is recommended that you use the vibration
platform no more than 15 minutes per day
and no more than 3 times per week.
11. Be careful when stepping down from the
vibration platform; your muscles will feel dif-
ferent after you exercise on the vibration
platform.
12. The following is a list of factors and condi-
tions that may make exercising on the vibra-
tion platform inadvisable (this list is not
exhaustive; it is intended only for reference).
If one or more factors or conditions apply to
you, consult your physician before using the
vibration platform.
• Knee or hip implant
• Pacemaker
• Recently placed screws, pins, bolts, or
spirals
• Acute hernia, discopathy, or spondylitis
• Serious heart or vascular disease
• Acute thrombosis
• Tumor
• Serious migraine
• Epilepsy
• Serious diabetes
• Recent wound due to operation
• Fresh inflammation
• Pregnancy
13. If you feel pain or dizziness while exercising,
stop immediately and cool down.
14. Use the vibration platform only as described
in this manual.
15. When connecting the power cord (see page
11), plug the power cord into a surge suppres-
sor (not included) and plug the surge sup-
pressor into a grounded circuit capable of
carrying 15 or more amps. No other appliance
should be on the same circuit as the vibration
platform. Do not use an extension cord.
19.
16. Use only a single-outlet surge suppressor
that meets all of the specifications described
on page 11. To purchase a surge suppressor,
please see your local electronics store.
17. Keep the power cord away from heated sur-
faces.
4
18. Never leave the vibration platform unattend-
ed while it is running. Always unplug the
power cord and switch the on/off switch to
the off position when the vibration platform
is not in use. (See the drawing on page 5 for
the location of the circuit breaker.)
DANGER:
Always unplug the power
cord when the vibration platform is not in
use and before cleaning the vibration plat-
form. Servicing other than the procedures in
this manual should be performed by an
authorized service representative only.
BEFORE YOU BEGIN
Thank you for selecting the revolutionary
HEALTHRIDER® H40V vibration platform. The H40V
vibration platform offers whole body vibration options
designed to make your workouts more effective and
enjoyable.
cover of this manual. To help us assist you, note the
product model number and serial number before con-
tacting us. The model number and the location of the
serial number decal are shown on the front cover of
this manual.

For your benefit, read this manual carefully before Before reading further, please familiarize yourself with
you use the vibration platform. If you have ques- the parts that are labeled in the drawing below.
tions after reading this manual, please see the front

Upper Handlebar

Console

Upper Upright

Left Upright Handle Right Upright Handle

On/Off Switch Lower Upright

Power Cord
Lower Control Panel

Platform

Base
Wheel

5
PART IDENTIFICATION CHART
See the drawings below to identify small parts used in assembly. Note: Some small parts may have been
preattached. If a part is not in the hardware kit, check to see if it has been preattached.

M6 Split Washer (M) M9 Split Washer (F) M8 Washer (O) M8 Acorn Nut (P)

M5 x 14mm M6 x 16mm M6 x 20mm M8 x 48mm Screw (E)

Screw (G) Screw (H) Screw (L)

6
ASSEMBLY

• For help identifying small parts, see the PART

Make Assembly Easier
This manual is designed to ensure that the
vibration platform can be assembled successful-
ly by almost anyone. Most people find that if
they set aside plenty of time, assembly goes
smoothly.
Before beginning assembly, carefully read the
following information and instructions:
• Assembly requires two persons.
• Place all parts in a cleared area and remove the
packing materials. Do not dispose of the packing
materials until assembly is completed.
IDENTIFICATION CHART on page 6.
• Tighten all parts as you assemble them.
• Assembly may require the following tools (not
included):
one adjustable wrench
one rubber mallet
one Phillips screwdriver
Assembly will be more convenient if you have a
socket set, a set of open-end or closed-end
wrenches, or a set of ratchet wrenches.

1. Orient the Lower Upright (B) so that the lower 1

control panel is facing the platform. While a sec-
ond person holds the Lower Upright near the
Base (A), plug the upright wire into the indicated
Lower
jack in the Base.
Control
B Panel
Next, insert the Lower Upright (B) into the Base
(A). Platform

Upright
Wire

A
Jack

7
2. Attach the Lower Upright (B) to the Base (A)
2
with four M8 x 48mm Screws (E) and four M8
Split Washers (F). B

F
E

F
E

3. Orient the Wheel Assembly (D) as shown.

3
Attach the Wheel Assembly to the Base (A) with
three M5 x 14mm Screws (G). A

4. While a second person holds the Upper Upright 4

(C) near the Lower Upright (B), connect the
upper wires to the lower wires. C
Next, attach the Upper Upright (C) to the Lower
Upright (B) with an M6 x 16mm Screw (H). Upper
Wire
H
Lower
Wire
B

8
5. Insert the Left Upright Handle (J) into the indicat-
5
ed hole in the Base (A). Attach the Left Upright
Handle to the Upper Upright (C) with two M6 x
20mm Screws (L) and two M6 Split Washers (M).

Attach the Right Upright Handle (I) in the

same way. M C

J I

Hole

6. Attach the Upper Handle (K) to the Right and

6
Left Upright Handles (I, J) with two Plastic
K
Washers (N), two M8 Washers (O), two M8 Split
Washers (F), and two M8 Acorn Nuts (P).

Make sure that all parts of the vibration plat-

form are properly tightened.

J
I
N
O
F
P

9
HOW TO USE THE VIBRATION PLATFORM
HOW TO MOVE THE VIBRATION PLATFORM

Hold the upper handlebar and place one foot Handlebar

against one of the wheels. Tilt the vibration platform
until it rolls freely on the wheels. Next, carefully
move the vibration platform to the desired location.
To reduce the risk of injury, use extreme caution
while moving the vibration platform. Do not
move the vibration platform over an uneven sur-
face.

Wheel

10
HOW TO PLUG IN THE POWER CORD
DANGER:
Improper connection
of the equipment-grounding conductor can
result in an increased risk of electric shock.
Check with a qualified electrician or service-
man if you are in doubt as to whether the
product is properly grounded. Do not modify
the plug provided with the product—if it will
not fit the outlet, have a proper outlet installed
by a qualified electrician.
Plug the power cord
into the receptacle
Base
located on the base.
Receptacle
Power
Cord
The vibration platform, like any other type of sophisti-
cated electronic equipment, can be seriously damaged
by sudden voltage changes in your homeʼs power.
Voltage surges, spikes, and noise interference can
result from weather conditions or from other appli-
ances being turned on or off. To decrease the possi-
bility of the vibration platform being damaged,
always use a surge suppressor with the vibration
platform (see drawing 1 at the right). To purchase
a surge suppressor, please see your local elec-
tronics store.
Use only a single-outlet surge suppressor that is
UL 1449 listed as a transient voltage surge sup-
pressor (TVSS). The surge suppressor must have
a UL suppressed voltage rating of 400 volts or
less and a minimum surge dissipation of 450
joules. The surge suppressor must be electrically
rated for 120 volts AC and 15 amps. There must be
a monitoring light on the surge suppressor to indi-
cate whether it is functioning properly.
This product must be grounded. If it should mal-
function or break down, grounding provides a path of
least resistance for electric current to reduce the risk
of electric shock. This product is equipped with a cord
having an equipment-grounding conductor and a
grounding plug. Plug the power cord into a surge
suppressor, and plug the surge suppressor into an
11
appropriate outlet that is properly installed and
grounded in accordance with all local codes and
ordinances. IMPORTANT: The vibration platform is
not compatible with GFCI-equipped outlets.
This product is for use on a nominal 120-volt circuit,
and has a grounding plug that looks like the plug illus-
trated in drawing 1 below. A temporary adapter that
looks like the adapter illustrated in drawing 2 may be
used to connect the surge suppressor to a 2-pole
receptacle as shown in drawing 2 if a properly ground-
ed outlet is not available.
1
Grounded Outlet Box
Surge Suppressor
Grounding Pin
Grounding Pin
Grounded Outlet Grounding Plug
2
Grounded Outlet Box
Adapter
Surge Suppressor
Lug
Metal Screw
The temporary adapter should be used only until a
properly grounded outlet (drawing 1) can be installed
by a qualified electrician.
The green-colored rigid ear, lug, or the like extending
from the adapter must be connected to a permanent
ground such as a properly grounded outlet box cover.
Whenever the adapter is used it must be held in place
by a metal screw. Some 2-pole receptacle outlet
box covers are not grounded. Contact a qualified
electrician to determine if the outlet box cover is
grounded before using an adapter.
 In addition, the vibration platform offers a convenient
CONSOLE DIAGRAM lower control panel so that you can easily change the
settings while you perform exercises in a lower posi-
tion.

HOW TO TURN ON THE POWER

IMPORTANT: If the vibration platform has been

exposed to cold temperatures, allow it to warm to
room temperature before turning on the power. If
you do not do this, you may damage the console
or other electronic components.

Plug the power cord into the receptacle on the base of

the vibration platform. Then, plug the power cord into
an appropriate outlet (see page 11).

Next, locate the on/off switch

on the side of the vibration
platform near the power cord.
Make sure that the on/off
TIME SPEED-DOWN SPEED-UP MODE
switch is in the on position.
On
Position

EXERCISE FORM

See the EXERCISE GUIDE beginning on page 16 to

CONSOLE FEATURES
The console offers a selection of features designed to
make your workouts more effective and enjoyable.
When you use the manual mode, you can select a
session time and a vibration frequency with the touch
of a button.
learn the correct form for several exercises that can
be performed on the vibration platform.
While standing on the vibration platform, bend your
knees slightly and balance your weight on the balls of
your feet.

The console also offers three workouts. Each workout

automatically changes the vibration frequency and
vibration time while you exercise on the vibration plat-
form.

12
HOW TO USE THE MANUAL MODE Depending on the session time you selected, the
vibration platform will vibrate for a vibration time of
1. Turn on the power. 30, 45, or 60 seconds. The vibration platform will
then pause automatically for 30 seconds of rest
See HOW TO TURN ON THE POWER on page time.
12.
Session Vibration Time Rest Time
2. Select the manual mode. Time (Seconds) (Seconds)
9:30 30 30
Each time the 12:00 45 30
console is 14:30 60 30
turned on, the
manual mode The vibration session will continue alternating
will be select- vibration time and rest time until the vibration ses-
ed automati- sion ends. Note: The console will beep several
cally. If you times to alert you when a run time begins.
have already
selected a If desired, you can change the vibration frequency
workout, return to the manual mode by pressing during a vibration session by pressing the SPEED-
the MODE button repeatedly until the display UP or SPEED-DOWN button.
appears as shown above.
6. Stop or pause a vibration session.
3. Select the desired session time.
Press the start/stop button on the console or the
Press the TIME button start/stop button on the lower control panel at any
repeatedly to select a time to stop or pause a vibration session. Press
session time of 9:30, the start/stop button again to continue the vibration
12:00, or 14:30. The session.
display will show which
length of time you have selected. 7. Start additional vibration sessions as desired.

4. Select the desired vibration frequency. Repeat steps 2–5 for as many additional vibration
sessions as desired. IMPORTANT: It is recom-
Press the SPEED-UP mended that you use the vibration platform for
or SPEED-DOWN but- no more than 15 minutes per day and no more
ton to select the than 3 times per week.
desired vibration fre-
quency (speed). The display will show which vibra- 8. When you are finished exercising, turn off the
tion frequency you have selected. power.

5. Start a vibration session.
Press the start/stop button on the console or the
start/stop button on the lower control panel to start
a vibration session.
When you are finished using the vibration plat-
form, switch the on/off switch to the off posi-
tion and unplug the power cord.

Start/Stop Start/Stop
Button Button

13
HOW TO USE A WORKOUT When this mode is
selected, the vibration
1. Turn on the power. platform will vibrate in
the following pattern:
See HOW TO TURN ON THE POWER on page
12. Vibration Vibration Time Rest Time
Frequency (Seconds) (Seconds)
2. Select a workout. 1 60 30
2 30 30
To select a preset workout, press the MODE but- 3 30 30
ton repeatedly until the desired workout is select- 4 30 30
ed. 5 30 30
6 30 30
When this mode is 7 45 30
selected, the vibration 8 30 30
platform will vibrate in 9 45 30
the following pattern: 10 30 30
11 30 30
Vibration Vibration Time Rest Time 12 30 30
Frequency (Seconds) (Seconds) 13 45 30
1 60 30 14 45 30
2 45 30 15 30 30
3 30 30 16 30 End
4 45 30
5 30 30 3. Start a vibration session.
6 30 30
7 30 30 Press the start/stop button on the console or the
8 30 30 start/stop button on the lower control panel to start
9 30 30 a vibration session.
10 30 30
11 30 30 Note: The SPEED-UP and SPEED-DOWN buttons
12 45 30 will not function when a workout is selected.
13 45 30
14 30 30 4. Stop or pause a vibration session.
15 30 30
16 30 End See step 6 on page 13.

When this mode is 5. When you are finished exercising, turn off the
selected, the vibra- power.
tion platform will
vibrate in the fol- When you are finished using the vibration plat-
lowing pattern: form, switch the on/off switch to the off posi-
tion and unplug the power cord.
Vibration Vibration Time Rest Time
Frequency (Seconds) (Seconds)
1 60 30
2 45 30
3 45 30
4 30 30
5 45 30
6 30 30
7 30 30
8 45 30
9 60 30
10 30 30
11 60 End

14
TROUBLESHOOTING
Inspect all parts of the vibration platform regularly. Replace any worn parts immediately. Outer surfaces of the vibra-
tion platform can be cleaned with a damp cloth and a mild, non-abrasive detergent; do not use solvents to clean
the vibration platform.

Most vibration platform problems can be solved by following the simple steps below. Find the symptom
that applies, and follow the steps listed. If further assistance is needed, see the telephone number on
the front cover of this manual.

PROBLEM: The power does not turn on

SOLUTION: a. Make sure that the power cord is fully plugged into the receptacle on the base of the vibration
platform. Next, make sure that the power cord is plugged into an appropriate outlet (see page
11). IMPORTANT: The vibration platform is not compatible with GFCI-equipped outlets.

b. Check the on/off switch located on the vibration plat-

form base near the power cord. Make sure that the b
on/off switch is in the on position.

Off On

c. If the power cord is plugged in and the on/off switch is in the on position, the fuse may need to
be replaced.

To replace the fuse, first switch the on/off switch to the off position and unplug the power cord.

Using a Phillips screwdriver, remove the fuse holder located above the on/off switch. Remove
the fuse from the fuse holder.

Insert a new fuse into the fuse holder. Note: The correct type of fuse to use is listed on the fuse
holder.

Replace the fuse holder, plug in the power cord, switch the on/off switch to the on position, and
run the vibration platform to check for correct operation.

d. If the vibration platform still will not run, please see the back cover of this manual.

PROBLEM: The power turns off during use

SOLUTION: a. Check the on/off switch (see the drawing on page 11). Make sure that the on/off switch is in the
on position.

b. Make sure that the power cord is plugged in. If the power cord is plugged in, unplug it, wait for
five minutes, and then plug it in.

c. If the power cord is plugged in and the on/off switch is in the on position, the fuse may need to
be replaced. See step c. above to replace the fuse.

d. If the vibration platform still will not run, please see the back cover of this manual.

15
EXERCISE GUIDE
UPRIGHT

Stand on the platform, slightly bend your knees,

balance your weight on the balls of your feet, and
hold the upper handlebar. Maintain controlled
breathing while holding this position.

Muscles affected: Entire Body

SQUAT

Stand on the platform, with your feet hip-width apart

in a 130-degree squat. Engage your abs and main-
tain a neutral head and spine. Maintain controlled
breathing while holding this position. For dynamic
exercise, extend upward and then slowly lower to
the squat position.

Muscles affected: Back, Buttocks, and Calf

STEP UP/STEP DOWN

Stand on the floor facing the vibration platform, with

your feet hip-width apart. Engage your abs. Slowly
step forward onto the platform. Follow with your
other foot. Then, step down with your lead foot, and
follow with your second foot. Alternate stepping and
maintain controlled breathing.

Muscles affected: Waist, Stomach, and Thigh

16
SINGLE LEG

Stand on the floor facing the vibration platform, with

your feet hip-width apart. Place your hands on your
hips. Then, place one foot on the platform.

Muscles affected: Waist, Stomach, and Thigh

KNEELING

Kneel on the floor and place your hands on the

platform as shown. Maintain controlled breathing
while holding this position.

Muscles affected: Leg, Shoulder, Arm, and

Upper Body

PLANK

Lie face down on the floor, resting on your arms as

shown. Then, place the tips of your toes on the back
of the platform and rest your legs on the platform.

Muscles affected: Shoulder, Chest, Arm, and

Upper Body

17
EXERCISE GUIDELINES
THE FOUR BASIC TYPES OF WORKOUTS
Muscle Building
To increase the size and strength of your muscles,
push them close to their maximum capacity. Your mus-
cles will continually adapt and grow as you progres-
sively increase the intensity of your exercise. You can
adjust the intensity level of an individual exercise in
two ways:
• by changing the amount of resistance used
• by changing the number of repetitions or sets per-
formed. (A “repetition” is one complete cycle of an
exercise, such as one sit-up. A “set” is a series of
repetitions.)
The proper amount of resistance for each exercise
depends upon the individual user. You must gauge
your limits and select the amount of resistance that is
right for you. Begin with 3 sets of 8 repetitions for each
exercise you perform. Rest for 3 minutes after each
set. When you can complete 3 sets of 12 repetitions
without difficulty, increase the amount of resistance.
Toning
You can tone your muscles by pushing them to a mod-
erate percentage of their capacity. Select a moderate
amount of resistance and increase the number of rep-
etitions in each set. Complete as many sets of 15 to
20 repetitions as possible without discomfort. Rest for
1 minute after each set. Work your muscles by com-
pleting more sets rather than by using high amounts of
resistance.
Weight Loss
To lose weight, use a low amount of resistance and
increase the number of repetitions in each set.
Exercise for 20 to 30 minutes, resting for a maximum
of 30 seconds between sets.
Cross Training
Cross training is an efficient way to get a complete and
well-balanced fitness program. An example of a bal-
anced program follows:
• Plan strength training workouts on Monday,
Wednesday, and Friday.
• Plan 20 to 30 minutes of aerobic exercise, such as
running on a treadmill or riding on an elliptical exer-
ciser or exercise cycle, on Tuesday and Thursday.
• Rest from both strength training and aerobic exercise
for at least one full day each week to give your body
time to regenerate.
18
The combination of strength training and aerobic exer-
cise will reshape and strengthen your body, plus devel-
op your heart and lungs.
PERSONALIZING YOUR EXERCISE PROGRAM
Determining the appropriate length of time for each
workout, and the numbers of repetitions and sets to
complete, is an individual matter. Avoid overdoing it
during the first few months of your exercise program.
Progress at your own pace and be sensitive to your
bodyʼs signals. If you experience pain or dizziness
while exercising, stop immediately and cool down.
Find out what is wrong before continuing. Remember
that adequate rest and a proper diet are important fac-
tors in any exercise program.
WARMING UP
Begin each workout with 5 to 10 minutes of stretching
and light exercise to warm up. Warming up prepares
your body for more strenuous exercise by increasing
circulation, raising your body temperature, and deliver-
ing more oxygen to your muscles.
WORKING OUT
Each workout should include 6 to 10 different exercis-
es. Select exercises for every major muscle group,
emphasizing areas that you want to develop most. To
give balance and variety to your workouts, vary the
exercises from workout to workout.
Schedule your workouts for the time of day when your
energy level is the highest. Each workout should be
followed by at least one day of rest. Once you find the
schedule that is right for you, stick with it.
EXERCISE FORM
Maintaining proper form is an essential part of an
effective exercise program. This requires moving
through the full range of motion for each exercise, and
moving only the appropriate parts of the body.
Exercising in an uncontrolled way will leave you feel-
ing exhausted. On the exercise guide accompanying
this manual you will find photographs showing the cor-
rect form for several exercises, and a list of the mus-
cles affected. See the muscle chart on the next page
to find the names of the muscles.
The repetitions in each set should be performed
smoothly and without pausing. The exertion stroke of
each repetition should last about half as long as the
return stroke. Proper breathing is important. Exhale
during the exertion stroke of each repetition and
inhale during the return stroke. Never hold your
breath.
Rest for a short period of time after each set. The
ideal resting periods follow:
• Rest for three minutes after each set for a muscle
building workout.
• Rest for one minute after each set for a toning work-
out.
• Rest for 30 seconds after each set for a weight loss
workout.
Plan to spend the first couple of weeks familiarizing
yourself with the equipment and learning the proper
form for each exercise.
COOLING DOWN
End each workout with 5 to 10 minutes of stretching.
Include stretches for both your arms and legs. Move
slowly as you stretch and do not bounce. Ease into
each stretch gradually and go only as far as you can
without strain. Stretching at the end of each workout
is an effective way to increase flexibility.
STAYING MOTIVATED
For motivation, keep a record of each workout. Write
the date, the exercises performed, the resistance
used, and the numbers of sets and repetitions com-
pleted. Record your weight and key body measure-
ments at the end of every month. The key to achieving
the greatest results is to make exercise a regular and
enjoyable part of your everyday life.

MUSCLE CHART
O
A. Sternomastoid (neck)
A P B. Pectoralis Major (chest)
L C. Biceps (front of arm)
B Q D. Obliques (waist)
E. Brachioradials (forearm)
C R F. Hip Flexors (upper thigh)
G. Abductor (outer thigh)
D S H. Quadriceps (front of thigh)
E I. Sartorius (front of thigh)
T J. Tibialis Anterior (front of calf)
F M K. Soleus (front of calf)
U
L. Anterior Deltoid (shoulder)
G N M. Rectus Abdominus (stomach)
N. Adductor (inner thigh)
H V O. Trapezius (upper back)
P. Rhomboideus (upper back)
I W Q. Posterior Deltoid (shoulder)
J R. Triceps (back of arm)
X
S. Latissimus Dorsi (mid back)
K T. Spinae Erectors (lower back)
U. Gluteus Medius (hip)
V. Gluteus Maximus (buttocks)
W. Hamstring (back of leg)
X. Gastrocnemius (back of calf)

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