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Simply Fit Board®
User Guide
www.SimplyFitTips.comFor Additional Information Please Visit:
www.SimplyFitStore.comTo Purchase Accessories Please Visit:
facebook.com/SimplyFitBoard
YouTube.com/SimplyFitBoard
@SimplyFitBoard
#SimplyFitBoard
WARNING: Read this User Guide before first use. Place the board on a firm, flat, secure surface before stepping onto it. While getting your balance on the board, hold onto a stable surface, if needed. Consult a physician before beginning any exercise regime.
YOU AGREE TO ASSUME AND ACCEPT ALL RISKS OF BODILY INJURY DUE TO YOUR USE OF THE SIMPLY FIT BOARD® EXERCISE BOARD.
©2016 APG. All Rights Reserved.Simply Fit Board is a registered trademark used under license.
Product distributed by APG under license from LG Enterprises II, LLC.
Please Visit Our Social Channels and Tips Site For How-To Videos and Additional Information About
Your Simply Fit Board® Exercise Board
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Do NOT Eat:• Soda• Bread• Pasta• Sweets• Alcohol• Chips• Fast Food• Red Meat• Processed Meat
DO Eat:• Fruit (in the morning)• Vegetables• Wild Caught Fish• Lean Chicken• Lean Turkey• Eggs• 8 Cups of WaterPLUS Basic Twist 30 Min a day
7 Day Simply Fit Board® Food Tips
Before You Get Twisting:Please watch the INTRO section on the
included workout DVD.- OR -
Go online to watch additional videos onYouTube.com/SimplyFitBoard
FOR BEST RESULTS USE ON CARPETS. NOTE: WE HIGHLY RECOMMEND USING A SMALL, TIGHT WOVEN RUG WITH RUBBER BACKING ON HARDWOOD
FLOORS OR OTHER HARD SURFACE FLOORING TO PROTECT THE BOARD AND YOUR FLOORS.
WEIGHT LIMIT: 400LBS
Getting Started...
Simply Fit Board® Foods
GrainsMake sure at least half of your portions of grains are WHOLE grains.
VegetablesThe more colorful the better (dark leafy greens, green veggies, orange veggies, red veggies).
FruitsCan be frozen, dried, fresh or canned.LIMIT fruit juices because they contain excess sugars.
Meats & BeansLEAN meats such as fish and poultry are best. As well as beans, nuts, seeds.
Dairy-If allergic, find
other sources such as lactose-free beverages or calcium fortified foods.
Follow us on facebook.com/SimplyFitBoard for more recipes and healthy eating tips!
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Simply Fit Board® Exercises
1 basic twist• Place the Simply Fit Board® Exercise
Board on a firm, flat surface.• Put feet evenly on the outer
edges of the board using the textured circles for guides.
• Be sure to hold onto a stable object when you first step onto board.
• When balanced, begin to twist from the hips so that the board twists in a circular motion.
*See last page for warnings & disclaimers
See our Basic Twist Instructional video and other videos @ YouTube.com/SimplyFitBoard
Simply Fit TipUse hand weights to increase work out difficulty. Doing any exercise
while balancing utilizes more muscles & burns more fat!
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6 3
2 a)b)
squats
plank twistsFrom basic plank position, begin to twist the board in a circular
motion using your arms & upper back. Hold core tight.Beginner - Intermediate
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b)
a)
4Place feet on board & lift torso into a bridge, holding core tight. Begin to twist your feet in a circular motion, back & forth while holding bridge.Intermediate
b)twisted bridges
a)
Standing on the board with knees slightly bent, bring hands up in front of the face. Slowly lower your torso, keeping weight on heels & knees behind toes.Beginner -Intermediate
Monday Wednesday Thursday FridayTuesday
Push Day
Basic Twist & Ab Day
Leg & Glute Day
Pull Day
Basic Twist & Ab Day
Simply Fit Board® Workout Guide
Shoulder Press
Tricep Kickbacks
Lateral Raise
Front Raise
Overhead TricepExtensions
Push Ups
Standing Chest Fly
10-30 minutes basic twist holding 3-10 lbs. dumbbells
Abs:(Upper & Obliques)Standing JackknifePlankPlank PikesPlank WalksPlank Cross Unders*Plank Jacks*
Choose 2 Upper and 1 Oblique move*Oblique Move
Squats
Screaming Squats
Donkey Kicks
Toe Taps
Bridges
Twisted Bridges
Burning Bridges
Standing Rock
10-30 minutes basic twist holding 3-10 lbs. dumbbells.
Abs:(Lower& Obliques)Mountain ClimbersPlank Knee UpsPlank Knee Up & InsPlank Kick Throughs*Woodchoppers*Spider Planks*
Choose 2 Lower and 1 Oblique move*Oblique Move
Bicep Curl
Hammer Curl
Lateral Bicep Curl
Reverse Fly
Bent Over Rows
Plank Twists
Dumbbell High Pull
Deadlifts
Chest/Triceps/Shoulders Biceps/Back
Choose 3 exercises (1 for each muscle group listed above) do 8 reps of each, twist 1 minute in between, then repeat 2 more times.
Choose 4 exercises (2 for each muscle group listed above) do 8 reps of each, twist 1 minute in between, then repeat 2 more times.
Choose 3 exercises, do 8 reps of each, twist 1 minute in between, then repeat 2 more times.
Choose 3 exercises, do 10 reps of each, twist 1 minute in between, then repeat 2 more times.
Choose 3 exercises, do 10 reps of each, twist 1 minute in between, then repeat 2 more times.
This is a basic 5 day workout guide. We recommend a warm up and cool down of at least 2-5 minutes of the basic twist everyday. Choose 3 exercises to perform each day. NOTE: You can easily turn this into a 3 day workout guide by adding the basic twist and abs to Monday, Wednesday, Friday and resting on Tuesday & Thursday.
6donkey kicksb)
a)
5 plank pike a)
b)
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a) b)Lower into a squat position (keeping knees behind toes) using your legs only, begin to rock the board
back & forth while holding the squat.Advanced.
8screaming squats
Start in a basic plank position. Bring kneeup & out toward elbow, while twisting board & elbow down to meet the knee.Repeat on opposite side. Intermediate - Advanced
b)9 spider planks a)
Slightly bend at waist bringing elbow up so that
For additional workouts, please watch theIndividual Exercises section on the included Workout DVD.
upper arm is parallel. Extend hand back until entire arm is parallel to ground.
Beginner.
a)
b)
tricep kickbacks 107 standing rockStanding on the board with knees slightly bent, begin to apply your weight to one side of the board, then rock your weight to the other side and repeat. Beginner.
a) b)
From the basic plank position, bend knee so that lower leg is vertical to the floor, with
the upper leg parallel to floor. Push heel up as you lift the upper leg, flexing your glutes.
Intermediate.
From the basic plank position,Pull your torso up and in onto your tip toes, and flex your abs as you peak at the top.Beginner to Intermediate.
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