Ab Carver Pro Workout Guide

Home , Abdominal exercise, Row (weight-lifting)

CARVE YOUR CORE 21-DAY WORKOUT

The outlined workout is a 21-day training program to help you achieve a stronger core and sculpted arms. It is designed for all ﬁtness levels from beginner to advanced. On Day 1 you will test how far you can carve. On Day 21 you will re-test and see how far you have come.

CUSTOMIZE YOUR WORKOUT

Step 1 Use a wall or stationary object to determine how far you can carve from the starting position.

Step 2 On day 1 perform 10 repetitions (reps) carving straight out - 5 carving left and 5 carving right. Follow the 21-Day workout to strengthen your core and arms.

Step 3 On day 21 re-test your limit by moving in 6 inch increments away from the wall. Use your new limit as your baseline and repeat the 21-Day workout.

AB CARVER PRO WORKOUT GUIDE

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

TEST YOUR LIMIT CARVE STRAIGHT CARVE STRAIGHT CARVE STRAIGHT CARVE STRAIGHT 3 set of 10 reps 3 set of 10 reps 3 set of 10 reps 1 set of 10 reps CARVE LEFT CARVE LEFT CARVE LEFT WEEK 1 CARVE LEFT OFF 3 set of 5 reps OFF 3 set of 5 reps OFF 3 set of 5 reps 1 set of 5 reps CARVE RIGHT CARVE RIGHT CARVE RIGHT CARVE RIGHT 3 set of 5 reps 3 set of 5 reps 3 set of 5 reps 1 set of 5 reps

CARVE STRAIGHT CARVE STRAIGHT CARVE STRAIGHT 3 set of 15 reps 3 set of 15 reps 3 set of 15 reps CARVE LEFT CARVE LEFT CARVE LEFT WEEK 2 OFF 3 set of 8 reps OFF 3 set of 8 reps OFF 3 set of 8 reps OFF CARVE RIGHT CARVE RIGHT CARVE RIGHT 3 set of 8 reps 3 set of 8 reps 3 set of 8 reps

RE-TEST YOUR LIMIT CARVE STRAIGHT CARVE STRAIGHT CARVE STRAIGHT 3 set of 20 reps 3 set of 20 reps 3 set of 20 reps CARVE STRAIGHT 1 set of 10 reps CARVE LEFT CARVE LEFT CARVE LEFT WEEK 3 OFF OFF OFF CARVE LEFT 3 set of 10 reps 3 set of 10 reps 3 set of 10 reps 1 set of 5 reps CARVE RIGHT CARVE RIGHT CARVE RIGHT CARVE RIGHT 3 set of 10 reps 3 set of 10 reps 3 set of 10 reps 1 set of 5 reps

FAILURE TO READ AND FOLLOW THE SAFETY INSTRUCTIONS Carve your core and sculpt your arms. STATED IN THE USER GUIDE AND ON THIS WORKOUT CHART MAY RESULT IN SERIOUS INJURY OR DEATH. Kinetic Engine: The carbon steel spring turbo charges abdominal and arm workouts. Refer to your User Guide for additional safety instructions.

Ultra-Wide Wheel: Stabilizes movement to carve left, right, and center. Before each use, visually inspect the equipment. Never use this equipment if it is not working properly or if Performance Grips: Precision fit provides there are damaged or worn parts. Call our Customer increased control. Service Department at 800-729-5954 with any questions Ultra-Wide Wheel Ergonomic Handle Consult your physician before starting this or any other The Harbinger® Ab Carver® Pro will carve your core and help you get ripped abs and sculpted arms. The exercise program. Fitness training can result in serious Kinetic “Engine” provides resistance as you roll out and assistance when you roll back. The Ultra-Wide tread provides maximum stability. Ergonomic hand grips are angled to help activate your arm and core muscles. injury or death. Risk of injury can be lessened when safe techniques and common sense are practiced. Before beginning your first workout, become familiar with the Harbinger Ab Carver Pro and review all exercise guidelines prior to using the equipment. If you have any questions, consult your physician.

Start out slowly and progress sensibly. Even if you are an experienced exerciser, start with the easier modifications of the exercises and become familiar with all of the exercises before moving on to more advanced modifications.

Use caution when rolling out for the first time as you may roll out excessively. To protect against rolling out too far, place the Harbinger Ab Carver Pro 12 inches from a wall. Use the wall to block your movement and progressively move back as you build up your core strength. Use on a non-skid surface only.

Use this equipment only for the intended use as described by the manufacturer. Do not modify the equipment or use attachments not recommended by the manufacturer.

Do not use this product if you are over 300lbs/136kg

Quality not quantity: • Proper form is critical for the best results • Keep your eyes focused 1 foot in front of the Harbinger Ab Carver Pro • Keep your elbows in • Keep your core tight by pulling your navel toward your spine • Keep your knees hip-width apart with your toes resting on the floor • Try both hand positions and use the one that feels most comfortable to you

Learn your limits: • Carving is an intense exercise, especially the first time you try it • Use a wall as a backstop to learn your limits • Start 12 inches away from a wall and slowly roll toward the wall, which will act as a safety barrier should you not be able to control the movement in the beginning • It is not unusual to feel sore after your first carving workout as this is a tough exercise and it will take time to build up your core

Take it slow: • Carving is not about speed, it’s about slow and controlled muscle contractions • Pace yourself – try 5 seconds out and 5 seconds back • Moving slowly lets you focus on keeping proper form and getting results

CARVE STRAIGHT Beginner Intermediate Advanced Set up: Slowly lower yourself to floor in a kneeling position and place your hands on the Left and Right handles. Each handle has a large “L” or “R” to indicate proper placement of the Left(L) or Right(R) hand. The ergonomic handles are designed to support your VARIATION thumbs in two different positions: on top (recommended for additional strength) or underneath. Keep your knees hip-width apart with your toes resting on the floor. Position the Harbinger Ab Carver Pro directly under your shoulders. Set up the movement as described in Carve Straight. To carve left or right, place more Movement: Slowly roll the Ab Carver away from yourself and keep your eyes focused downward pressure on your left or right hand 1 foot in front of the Ab Carver. As you extend your upper body, keep your core tight and allow the Ab Carver to tilt to your downward pressing hand. When done properly, only one by pulling your navel toward your spine. Remember to take it slow. Return to the start rubber tread should have contact with the floor. position and use your arms and abdominals to pull yourself back. As you carve left and right, allow your shoulders to tilt with the Ab Carver. This exercise will Tip: This is an intense abdominal exercise, if you are just starting out, make sure to engage all four sets of your abdominals with learn your limits (Follow the Rules of Carve-ing). Place the Ab Carver 12 inches away emphasis on your right and left sides. Remember from a wall and slowly roll toward the wall. It will act as a safety barrier should you not to take it slow and learn your limits safely. be able to control the movement in the beginning.

GETTING STARTED

FAILURE TO READ AND FOLLOW THE SAFETY INSTRUCTIONS STATED IN THE USER Muscle focus: GUIDE AND ON THIS WORKOUT CHART MAY RESULT IN SERIOUS INJURY OR DEATH. abs, arms, and chest. Refer to your User Guide for additional Use this equipment only for the intended Innovative Design: Breathable mesh provides support of your head, neck, safety instructions. use as described by the manufacturer. and upper body. Do not modify the equipment or use Targets your core: Perform crunches effectively and comfortably. Before each use, visually inspect the attachments not recommended by the equipment. Never use this equipment manufacturer. Upper Body Workout: The Ab Crunch flips over for push-ups and dips. if it is not working properly or if there are damaged or worn parts. Call our Do not use this product if you are over Use the Harbinger® Ab Crunch to combine crunches, push-ups, and dips into Customer Service Department at 800- 300lbs/136kg one efficient workout that targets your abs, arms, and chest. The breathable 729-5954 with any questions mesh supports your head, neck, and upper body - allowing you to perform crunches effectively and comfortably. Flip the Harbinger Ab Crunch over and utilize this unique platform to perform dips and push-ups, too. The Harbinger Ab Consult your physician before starting Use on a non-skid surface only. Do not Crunch is an innovative 3-in-1 device that will help you get results fast! Follow this or any other exercise program. use on surfaces such as tile, linoleum the Harbinger Ab Crunch exercises on the next page to create a stand-alone Fitness training can result in serious or on surfaces that are wet such as a workout routine or incorporate the exercises into your current program. injury or death. Risk of injury can be pool deck. Do not sit on product. lessened when safe techniques and common sense are practiced. Before Have plenty of clearance space. It is beginning your first workout, become important to keep children, pets, furniture, familiar with the Harbinger® Ab Crunch and other objects out of the way when and review all exercise guidelines prior using your equipment. You should have to using the equipment. If you have a minimum of 3 feet of clearance space any questions, consult your physician. to avoid unnecessary physical contact.

Start out slowly and progress sensibly. Wear appropriate clothing when Even if you are an experienced exerciser, exercising. Clothing should be start with the easier modifications of the comfortable and lightweight, and exercises and become familiar with all should allow freedom of movement. of the exercises before moving on to Wear comfortable athletic shoes made more advanced modifications. of good support with non-slip soles.

PUSH-UP/CRUNCH/DIP WORKOUT

Proper form The crunch is an exercise that is often performed incorrectly due to lack of strength or improper technique. The Harbinger® Ab Crunch solves this problem. The mesh head support and rocker arms prevent people from grabbing the back of their head and yanking it toward their knees. This technique is incorrect and puts undue stress on your head and neck. Instead, the Harbinger Ab Crunch cradles your head and keeps it in proper alignment while your hands grasp the rocker arms. By keeping your head in the mesh support, and gently lifting your upper body toward your knees, you achieve the desired contraction of the upper abs without sacrificing form. While the movement associated with this crunch may feel subtle, the focused concentration is highly effective and safe.

Be sure to exhale on the way up and inhale on the way down. Do not hold your breath while performing this movement. PUSH-UP CRUNCH DIP

Setup: Setup: Setup: • Grasp the cushioned portion of the handles and assume • Position your head comfortably on the mesh apron • Grasp the cushioned part of the handles and extend your push-up position • Reach up and grasp the top portion of tubing feet out to the front (balance on your heels)

Movement: Movement: Movement: • While keeping your head, neck, and back aligned, lower • Curl up so that your elbows move toward your knees • Slowly lower your upper body down until your elbows • your chest toward your hands • Press your lower back into the floor during the movement make a 90-degree angle • Once your chest reaches your hands, push back up to • Maintain your head in the same position throughout the • Press your body up to return to the starting position starting position movement (do not bury your chin into your chest) • Repeat for suggested repetitions • Slowly lower your upper body back to the starting position Tip: • Repeat for suggested repetitions Beginners can perform this exercise while in a squatting position. Tip: Speed doesn’t get you ripped. Focus on proper form and Tips: slow controlled muscle contractions. Maintain even breathing throughout movement Do not hold your breath.

21-DAY WORKOUT

The below calendar shows an example of a progressive workout routine that will help you make significant progress in strength and fitness over a 21-day period. The daily workout is comprised of three exercises: push-up, crunch, and dip. In order to provide adequate recovery time, it is recommend that you take a day off in between each session. Over time, the number of sets and repetitions will increase as you get stronger. If the suggested sets and repetitions progress too quickly for your fitness level, make sure you adjust the plan to maintain a level that you are comfortable with. If the suggested program is below your current fitness level, bump yourself to the later workouts in order to challenge your muscles. Beginners can spend 1-2 minutes recovering in between sets. Advanced users may want to reduce recovery time to 20-30 seconds. Always use common sense when exercising.

AB CRUNCH WORKOUT GUIDE

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

Push-Up Push-Up Push-Up Push-Up 1 set of 8 reps 1 set of 10 reps 1 set of 12 reps 2 sets of 6 reps

Crunch OFF Crunch OFF Crunch OFF Crunch WEEK 1 1 set of 10 reps 1 set of 12 reps 1 set of 14 reps 2 sets of 8 reps Dip Dip Dip Dip 1 set of 10 Reps 1 set of 12 Reps 1 set of 14 Reps 2 sets of 8 Reps

Push-Up Push-Up Push-Up 2 sets of 10 reps 2 sets of 12 reps 2 sets of 14 reps

OFF Crunch OFF Crunch OFF Crunch OFF WEEK 2 2 sets of 14 reps 2 sets of 14 reps 2 sets of 16 reps Dip Dip Dip 2 sets of 14 Reps 2 sets of 14 Reps 1 sets of 16 Reps

Push-Up Push-Up Push-Up Push-Up 3 sets of 8 reps 3 sets of 10 reps 3 sets of 12 reps 4 sets of 10 reps

Crunch OFF Crunch OFF Crunch OFF Crunch WEEK 3 3 sets of 10 reps 3 sets of 12 reps 3 sets of 14 reps 4 sets of 12 reps Dip Dip Dip Dip 3 sets of 10 Reps 3 sets of 12 Reps 3 set of 14 Reps 4 sets of 12 Reps

QUICK START SETUP

Step 1: Using the Harbinger® PushUp, perform as many push-ups as you can using good form and without stopping. This number is your 1 Set Max.

Step 2: Find the number closest to your Max in the first column of this chart. Use the second column for the number of sets and reps to complete in your workout.

Step 3: Challenge yourself by following the Harbinger PushUp Power 10 Workout calender.

WARNING: Sport training can result in serious or fatal injury. MAX SETS/REPS Risk of injury can be lessened when safe techniques and 10 8, 6, 4 common sense are practiced. Do not exercise without proper 20 14, 10, 6 instruction or supervision, or without first consulting your 30 20, 12, 8 physician. Always check equipment for worn or damaged parts 40 26, 14, 10 before using. If any defects are found do not use this product. 50 30, 16, 12

NOTE: Customize your Power 10 Workout schedule by picking the workouts that best address the muscles you want to strengthen.

QUICK START SCHEDULE

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 Test your 1 Set Max OFF 3 Workouts OFF 3 Workouts OFF 3 Workouts 2 Workouts

DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14 OFF 4 Workouts OFF 4 Workouts OFF 4 Workouts OFF

DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21 5 Workouts OFF 5 Workouts OFF 5 Workouts OFF Re-test your 1 Set Max

SUPER SET SLOW

REGULAR WIDE CLOSE

Muscle focus: Muscle focus: Muscle focus: Chest and Triceps Chest and Back Triceps

Movement (1 Rep) Movement (1 Rep): Movement (1 Rep): • 3 reps up, half way down to all the way up • 3 reps up, half way down to all the way up • 3 reps up, half way down to all the way up • 3 reps half way down to all the way down • 3 reps half way down to all the way down • 3 reps half way down to all the way down • 3 reps using full range of motion • 3 reps using full range of motion • 3 reps using full range of motion

Tip: Tip: Tip: Keep breathing steady: inhale down, exhale up. Make sure your elbows are pointed out. Make sure your elbows are straight back.

MAX SETS/REPS MAX SETS/REPS MAX SETS/REPS 10 3, 1 10 3, 1 10 3, 1 20 5, 3 20 5, 3 20 5, 3 30 7, 5 30 7, 5 30 7, 5 40 10, 6 40 10, 6 40 10, 6 50 12, 8 50 12, 8 50 12, 8

DIVE BOMBER POWER PUNCH ONE ARM ASSISTED

Muscle Focus Muscle Focus Muscle Focus Arms and Shoulders Biceps Triceps and Shoulders

Movement: Movements: Movement: • The 180 degree rotation can be tricky, practice the rotation before • The 180 degree rotation can be tricky, practice the rotation before • Shift your weight over the arm that is doing the work completing the full repetition completing the full repetition • Rotate your active arm Start with your hips in the air and your feet shoulder width apart • Slowly lower yourself down and then push up as hard as you can • Let your other arm relax as you work the muscles on the • Lower your head and shoulders down to the handles • The upward movement should take less than 1 second to complete active arm • Rotate the handles 180 degrees • Arch your back as you push your head and shoulders up • Reverse the process to return to the starting position MAX SETS/REPS MAX SETS/REPS MAX SETS/REPS 10 4, 2 10 8, 6, 4 10 4, 3, 2 20 8, 4 20 14, 10, 6 20 8, 4, 2 30 12, 6 30 20, 12, 8 30 12, 8, 4 40 16, 8 40 26, 14, 10 40 16, 12, 6 50 20, 10 50 30, 16, 12 50 20, 14, 10 NOTE: Complete drills for both of your arms.

DOUBLE WIDE SHOULDER PRESS

Muscle focus: Muscle focus: Chest and Back Shoulders

Movement: Movement: • Start the drill with your hands rotated out • No rotation is necessary • Place your hands 2 hand measurements wider than shoulder width apart • Your feet should be shoulder width apart • Conduct 2 sets of wide position push ups: during the 1st set hands rotate in, on the • Push your hips up 2nd set hands rotate out • Look between the handles as you lower your forehead to the floor • Point your elbows out in both sets

MAX SETS/REPS MAX SETS/REPS 10 4, 3, 2 10 3, 1 20 7, 5, 3 20 5, 3 30 10, 6, 4 30 7, 5 40 13, 7, 5 40 10, 6 50 15, 8, 6 50 12, 8

MOUNTAIN CLIMBER PUSH-UP BURPEE

Muscle focus: Muscle focus: Abs Total Body

Movement: Movement: • Start in a regular push-up position • Lower your hands to a regular push-up position • Use your lower abdominals to pull your knees at a 4 count cadence (left knee, right knee) • Kick both legs out to a push up position • No rotation is necessary • Complete 1 push-up • Use your abdominals to pull both knees up to your hands • Stand up and start again

MAX SETS/REPS MAX SETS/REPS 10 10, 10, 10 10 5 20 15, 15, 15 20 10 30 20, 20, 20 30 15 40 25, 25, 25 40 20 50 30, 30, 30 50 25

WORKOUT CHART

Natural Movement Training Harbinger’s training philosophy is named the Natural Movement Training (NMT). The training takes simple movements from everyday life and adds intensity (through rotation, core stabilization or resistance), or provides accessibility to exercises so that users of all fitness levels canachieve their fitness goals. This helps you to improve your performanceand feel better during everyday activities.

Anatomy of the Harbinger® PushUp Products The elevated handles provide a comfortable placement for your hands and a neutral grip. Rotation creates the proper chain reaction in your arm and shoulder complex, and through the trunk. This places greater demands on your core, shoulder and arm muscles, and results in a more intense exercise.

Down to Up Up to Down

REGULAR POSITION WIDE POSITION • Place your hands slightly wider than shoulder width apart Note: The rotation is opposite of the Regular Position • Keep your neck, back, and legs in alignment • Place your hands two hand widths wider than shoulders • Keep your head in a neutral position, ears should remain above shoulders • Keep your head in a neutral position, ears should remain above shoulders • Contract your abdominals and pull your navel into your spine • Down position - point your elbows straight out

Up to Down Up to Down

Down to Up Down to Up

CLOSE POSITION KNEE MODIFICATION • Your hands should be directly below shoulders Less intensity - Include with Regular, Wide and Close Positions in your Workouts • Keep your head in a neutral position, ears should remain above shoulders • Your feet remain off the floor, hips in line with your thighs • Point your elbows straight back as you rotate outward to the down position • Contract your abs by pulling your navel into your spine • Keep your back straight with your head and neck over your shoulders

Up to Down CHAIR MODIFICATION More intensity • Use a stable, stationary chair on a level non-skid surface • Set your hand position first, then raise one foot at a time onto the chair • Slowly lower your chest to the floor

Down to Up

Fitness training can result in serious personal injury or death if not done safely and properly. Risk of serious injury or death can be reduced if safe techniques and common sense are practiced when using this equipment. You should not exercise without first consulting your physician and should never do so without proper instruction or supervision. Prior to exercising with this equipment, please check it for worn or damaged parts. If wear or damage is found, stop using the equipment until the wear or damage has been remedied or the equipment has been replaced. Do not use if you weigh over 300 lbs/136 kg. If using this product in conjunction with other equipment, please read and follow all of the manufacturer’s instructions for that equipment as well. If not available, please contact the manufacturer for proper instructions. For Harbinger products you can visit our website www.HarbingerFitness.com for more information.

DEFINE YOUR WORKOUTS 2-MINUTE DRILLS

Step 1: Using the Harbinger® PushUp Pro, perform as many Regular Position push- ups as you can using good form and without stopping. This number is your 1 Set Max.

Step 2: In the 2-Minute Drills chart to the right, find the number closest to your 1 Set Max in the first column. Use that row for the number of repetitions in your workout. For example, if your Max is 12, use the 10 row. If it’s 17, then use the 20 row. If it’s 15, go up or down depending on how well you maintained form doing your 1 Set Max. 1 SET MAX REGULAR WIDE CLOSE

Step 3: Start by using the 2-Minute Drills chart. For example, if your Regular 0 4, 3, 2, 1* 4, 3, 2, 1* 4, 3, 2, 1* Position workout is “8, 6, 4” this means you perform 8 regular push-ups, rest, perform 6, rest, and finish with 4 (all within 2 minutes). At your own pace throughout 10 8, 6, 4 8, 6, 4 8, 6, 4 the day, perform 2-Minute Drills to complete the Wide and Close Position push-ups. 20 14, 10, 6 14, 10, 6 14, 10, 6 See the chart below as an example of how to establish a long term routine. 30 22, 14, 8 22, 14, 8 22, 14, 8 Note: If you struggle to complete the workouts, use the Knee Modification until you build up enough strength to perform them completely without kneeling. If the 40 26, 14, 8 26, 14, 8 26, 14, 8 workouts are too easy, add some Chair Modifications. Re-test your 1 Set Max after every 21 days and move up the workout chart. 50 30, 16, 8 30, 16, 8 30, 16, 8 *Use Knee Modification

CHECKLIST

HEAD: Neutral position, keep your ears in line with your shoulders and spine BACK: Straight, keep your lower back flat ARMS: As you lower your chest, your upper arms should be parallel to floor ABS: Contract your abs and pull your navel toward spine LEGS: Straight, your knees should be in line with your hips PACE: 2 seconds per push-up (1 second down, 1 second up) BREATHE: Inhale on the way down, exhale on the way up

INCREASE YOUR PUSH-UP MAX IN 21 DAYS

Day 1: Test your 1 Set Max doing Regular Position push-ups. Add the 2-Minute Drills Note: Perform your 2-Minute Drills at your own pace during for Wide and Close Position push-ups. the day. We recommend warming up before performing any workout. Perform the drills 1-4 times per week, incorporating Day 2-7: Complete 2- Minute Drills for Regular, Wide, and Close Position push-ups at them into your overall training schedule. Never do more than various intervals throughout the day. your body can comfortably accomplish.

Day 8-20: Increase your sets and add variety. See example push-up schedule below.

Day 21: Re-test your 1 Set Max and start your 21-day Workout Schedule again.

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 1 Regular OFF 1 Regular OFF 1 Regular OFF 2 Regular 1 Wide 1 Wide 1 Wide 1 Wide 1 Close 1 Close 1 Close 1 Close

DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14 1 Regular Chair OFF 2 Regular OFF 1 Regular Chair OFF 1 Regular OFF 1 Wide 1 Regular 1 Wide 1 Close 1 Wide 1 Close 1 Close

DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21 2 Regular Chair OFF 2 Regular Chair OFF 2 Regular Chair OFF Re-test your 1 Wide 1 Wide Chair 1 Wide 1 Set Max 1 Close 1 Close Chair 1 Close

Note: The sample push-up schedule above is meant to supplement physical training and is not meant as a replacement for a well-rounded workout routine. Please exercise caution when integrating push-ups into your existing training program and listen to your body. If there is pain, do not proceed. As with any balanced training regimen, be sure to integrate total body resistance training, cardiovascular and flexibility sessions into your workouts.

Fitness training can result in serious personal injury or death if not done safely and properly. Risk of serious injury or death can be reduced if safe techniques and common sense are practiced when using this equipment. You should not exercise without first consulting your physician and should never do so without proper instruction or supervision. Prior to exercising with this equipment, please check it for worn or damaged parts. If wear or damage is found, stop using the equipment until the wear or damage has been remedied or the equipment has been replaced. Do not use if you weigh over 300 lbs /136 kg. If using this product in conjunction with other equipment, please read and follow all of the manufacturer’s instructions for that equipment as well. If not available, please contact the manufacturer for proper instructions. For Harbinger products you can visit our website www.HarbingerFitness.com for more information.

GETTING STARTED

FAILURE TO READ AND FOLLOW THE SAFETY INSTRUCTIONS STATED IN THE USER Transform your doorway and your body. The Multi-Gym Pro gives you a total GUIDE AND ON THIS WORKOUT CHART MAY RESULT IN SERIOUS INJURY OR DEATH. upper body workout. Use your own body weight to build and strengthen your muscles with a workout that includes 3 kinds of pull-ups, chin-ups, push- ups, sit-ups, and dips. This guide provides 3 examples of intense workouts, Refer to your User Guide for additional safety instructions. or you can use the movement descriptions to build your own workout. No matter your fitness level, you can progress at a rate that is right for you. Before each use, visually inspect the equipment. Never use this equipment if it is not working properly or if there are damaged or worn parts. Call our Customer Service Department at 800-729-5954 with any questions

Consult your physician before starting this or any other exercise program. Fitness training can result in serious injury or death. Risk of injury can be lessened when safe techniques and common sense are practiced. Before beginning your first workout, become familiar with the Harbinger® Multi-Gym Pro and review all exercise guidelines prior to using the equipment. If you have any questions, consult your physician.

Use this equipment only for the intended use as described by the manufacturer. Do not modify the equipment or use attachments not recommended by the manufacturer.

Do not install this product unless you are able to install and assemble it properly. After installing this product, check to make sure it has been properly installed and can support your full weight before beginning exercise.

Do not use this product if you are over 300lbs/136kg

Have plenty of clearance space. It is important to keep children, pets, furniture, and other objects out of the way when using your equipment. You should have a minimum of 3 feet of clearance space to avoid unnecessary physical contact.

Wear appropriate clothing when exercising. Clothing should be comfortable and lightweight, and should allow freedom of movement. Wear comfortable athletic shoes made of good support with non-slip soles, such as running or athletic shoes.

WIDE PULL-UP CHIN-UP HAMMER PULL-UP

Setup: Standing upright, pull your navel in and grab the wide Setup: Standing upright, pull your navel in and grab the bar, Setup: Standing upright, pull your navel in and grab the wide angle section of the bar. Your palms should face out. shoulder width apart. Your palms should face in. section of the bar. Your palms should face toward each other. Movement: Slowly and with control, pull your body up, Movement: Slowly and with control, pull your body up, Movement: Slowly and with control, pull your body up, drawing your elbows in toward your ribs. Keep your head in drawing your shoulders downward. Keep your head in a drawing your elbows in toward ribs. Keep your head in a a neutral position, with your ears above your shoulders. Hold neutral position, with your ears above your shoulders. Hold neutral position, with your ears above your shoulders. Hold at the top of the movement for one full count. Slowly lower at the top of the movement for one full count. Slowly lower at the top of movement for one full count. Slowly lower your your body back to the starting position. your body back to start position. body back to the starting position. Tip: For variation, perform a pull-up with a knee lift. Pull Tip: For variation, perform the pull-up with a knee lift. Pull your legs up while pulling your body up, keeping your thighs your legs up while pulling your body up, keeping your thighs parallel to the floor. parallel to the floor.

WORKING INTO A TOP HALF/ BOTTOM FULL PULL-UP HALF ISOLATION

Negative Pull-up: If you are working up to performing This movement takes the pull-up motion and divides it into 2 pull-ups, start with a negative repetition exercise. Use body parts called the Top Half and Bottom Half. weight and gravity to assist you in quickly strengthening and conditioning arms, back, and shoulder muscles. Top Half: Start with your chin above the bar and drop half Movement: Set sturdy chair beside doorway and use chair way down. You can use a chair to get into the starting to get into up position, chin in line with bar. Make sure chair position. is on level surface and does not move. Place hands on Bottom Half: For the bottom half, hang from the pullup bar wide angle section of bar. Lower yourself down slowly over and pull half way up, then back down. 5-second count. Contract abs to minimize swinging.

REGULAR PUSH-UP WIDE PUSH-UP CLOSE PUSH-UP DIP

Setup: Place your hands shoulder-width apart in a Setup: Place your hands wider than shoulder-width Setup: Place your hands directly below your Setup: If you struggle to complete a Close Push-up, hammer position. Pull your navel in to activate core as apart on the crossbar. Pull your navel in to activate shoulders on the center of the bar. Pull your navel in perform dips. Start in a seated position with your you align your head, neck, hips, and legs in a straight your core as you align your head, neck, hips, and legs to activate your core as you align your head, neck, hands on the bent portion of the bar. Make sure the line. Keep a strong back throughout the movement by in a straight line. Keep a strong back throughout the hips, and legs into a straight line. Keep a strong back unit is on a non-skid surface. pulling your shoulders back and down. Make sure the movement by pulling your shoulders back and down. throughout movement by pulling shoulders back and Movement: Lift your body off of the ground, shifting unit is on a non-skid surface. Make sure the unit is on a non-skid surface. down. Make sure the unit is on a non-skid surface. your weight back so your hips are between your Movement: Slowly lower your body down, flexing at Movement: Slowly lower your body down, flexing at Movement: Slowly lower your body down, flexing at hands. Slowly lower down - keeping your elbows your elbows until they form a 90-degree angle. Hold at your elbows until they form a 90-degree angle. Hold your elbows until they form a 90-degree angle. Hold as narrow as possible - then press up, performing a bottom of the movement for one count. Push back up at the bottom of the movement for one count. Push at the bottom of the movement for one count. Push tricep dip. to the starting position. back up to the starting position. back up to the starting position.

FULL SIT-UP OBLIQUE SIT-UP STRAIGHT LEG SIT-UP

Setup: Place the Multi-Gym along the base of a Setup: Place the Multi-Gym along the base of a SETUP: Place The Multi-Gym along the base of a doorway and pull doorway and pull it back so that the foam cushions doorway and pull it back so that the foam cushions it back so that the foam cushions press against the opposite side of press against the opposite side of the door. Lay on your press against the opposite side of the door. Hold your the door. Hold your hands behind your head, fingertips at ears, and back and wedge your feet under the cross bar, knees hands behind your head, fingertips at ears, elbows elbows open. Lay on your back and wedge your feet under the cross should be bent at 90-degrees. Hold your hands behind open. Lay on your back and wedge your feet under bar, keeping your legs straight. your head, fingertips at your ears, and elbows open. the cross bar, knees should be bent at 90-degrees. Movement: Activate your abdominals and perform a full sit-up. Movement: Activate your abdominals and perform a Movement: Activate your abdominals and, as you Lower back to the starting position with control. Press belly button full sit-up. Lower your back to the starting position with sit up, rotate the trunk to bring one elbow to the to floor keeping your back totally flat. Count two seconds up and two control. Count two seconds up and two seconds down. opposite knee. Lower back to the starting position seconds down. with control. Repeat on the other side. Count two Tip: Advanced movement. Only try if you can complete Regular Sit- seconds up and two seconds down. ups without pain in your lower back.

10-SECOND PULL-UP BACK BLASTER TEST YOUR 1-SET MAX

This is a great workout to help you broaden your shoulders and narrow your waist. The goal is to perform a Step 1 Using your Multi-Gym Pro, perform as many 10 Second Wide Grip Pull- wide grip pull-up in 10 seconds: 5 seconds up and 5 seconds down. This is about slow controlled movements ups as you can using good form and without stopping. Breathing and and quality form. It is not about quantity. form are critical – inhale through your nose and exhale through your mouth while pretending to squeeze your shoulder blades together as if you are holding a tennis ball with your shoulder blades. Remember 5 seconds up and 5 seconds down. This number is your 1 Set Max. Step 2 Keep in mind that this is a difficult exercise and your 1 Set Max MULIT-GYM PRO WORKOUT CHECKLIST might only be 1 or 2 pull-ups. After you determine your 1 Set Max, take that number and multiply it by 2. This is the number of Negative Modifications you will do. For example, if your Max is 2, then perform 4 HEAD: Neutral position – keep your ears in-line with your shoulders and spine. Negatives. See chart below. BACK: Straight, in-line with your neck and hips. Step 3 Each workout day you will start with your 10-second pull-up 1 Set Max, CORE: Contract abs – pull your navel toward spine and then move to the Negative modification (x2). In week 2, you will complete 2 Sets of each, and 3 sets in week 3. Make sure to rest at LEGS: Bend your legs as necessary least 1 minute between sets. Follow the 21- Day Workout Guide below. PACE: 5 seconds up and 5 seconds down BREATHING: Exhale on the way up, inhale on the way down REPETITIONS PER SET: 1 Set Max for 10 second pull-up Negatives 0 1 1 2 2 4 3 6 5 10 10 20

WORKOUT CHART DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

TEST 1 SET MAX 1 SET 10-SECOND PULL-UP 1 SET 10-SECOND PULL-UP 1 SET 10-SECOND PULL-UP OFF OFF OFF Negative Modification Negative Modification (x2) Negative Modification (x2) 1 Set of Negative Modification (x2) (2x 1 Set Max)

DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14

2 SETS OF 10-SECOND PULL-UP 2 SETS OF 10-SECOND PULL-UP 2 SETS OF 10-SECOND PULL-UP OFF OFF OFF OFF 2 Sets of Negative (x2) 2 Sets of Negative (x2) 2 Sets of Negative (x2)

DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21

3 SETS OF 10 SECOND PULL-UP 3 SETS OF 10 SECOND PULL-UP 3 SETS OF 10 SECOND PULL-UP RE-TEST YOUR 1 SET MAX OFF OFF OFF 3 Sets of Negative (x2) 3 Sets of Negative (x2) 3 Sets of Negative (x2) 3 Sets of Negative (x2)

SUPER SET BACK BLASTER QUICK START CIRCUIT

The hardest part of a pull-up repetition is the beginning of the “pull” and the Circuits are intense and for good reason. They increase your heart rate to support all the different muscles that top of the “pull” (getting your chin over the bar). This workout takes the pull-up are in use. This helps to burn more calories during and after the workout. Additionaly, higher intensity pushes movement and divides it into 2 movements called the Bottom Half and Top your body to get faster results. Half. For the Bottom Half, hang from the pull-up bar and pull half way up, then back down. For the Top Half, start with your chin above the bar and drop half To start, determine the number of repetitions you want to target for each recommended movement. Use the way down. You can use a chair to get into the starting position (see Pull-up chart below as a guideline. Perform each exercise as recommended in the progression (follow the arrows). Modification description on page 2).Make sure to rest 1 minute between sets. After each exercise rest for 30-60 seconds.

Perform this workout 2-3 times per week with 24 hours rest between workouts. For example, if you are at an intermediate level and you want to start with Circuit A you would perform 10 Wide Pull-ups, rest 30-60 seconds, and then perform 10 Wide Push-ups, rest 30-60 seconds, and finish with the Full Sit-up. This completes 1 Quick-start Circuit. You can repeat this circuit (or alternate with B and C) 1-3 times TOP HALF depending on your fitness level. Perform circuit 2–3 times per week with 24 hours of rest between workouts. START FINISH WIDE PULL-UP WIDE PUSH-UP FULL SIT-UP

BOTTOM HALF Circuit A Repetition Goals *Circuit A Shown START FINISH Wide Pull-up (BACK) Beginner: 4 -8 repetitions per set Wide Push-up (CHEST) Intermediate: 8 -12 repetitions per set Full Sit-up (CORE) Advanced: 12-18 repetitions per set

Circuit B Hammer Pull-up (BACK) Rest 1 minute after each move Regular Push-up (CHEST) Repeat Circuit 1-3 times Oblique Sit-up (CORE)

Circuit C Chin-up (BACK) Dip (CHEST) Straight Leg Sit-up (CORE) Beginner: Intermediate: Advanced: TOP HALF - 2 sets of 4 to TOP HALF - 3 sets of 6 to TOP HALF - 3 sets of 8 to 6 reps 8 reps 12 reps BOTTOM HALF - 2 sets of 4 BOTTOM HALF - 3 sets of 6 BOTTOM HALF - 3 sets to 6 reps to 8 reps of 8 to

THREE-SET SUPERMAX HARBINGER PYRAMID

This is an intense workout that will take you to your limit in a short amount Maxing out on pull-ups, push-ups, and sit-ups is the key to peaking from a solid fitness foundation. This of time. Perform your maximum number of push-ups, directly followed by your pyramid will take every part of your body to the limit. For every 1 pull-up, you should perform 2 push-ups and maximim number of pull-ups, then do as many sit-ups as you can complete in 3 sit-ups. one minute. This is one superset. Go immediately from one exercise to the next, without stopping between exercises or sets. Continue for three supersets. Keep Set 1: Perform 1 pull-up, 2 push-ups, and 3 sit-ups followed by a rest 30-60 seconds. track of the number of reps you performed for each exercise in every set. Set 2: Perform 2 pull-ups, 4 push-ups, and 6 sit-ups followed by a rest.

Time: 3 minutes Continue up the pyramid, increasing your reps after every set until you reach your maximum level, then start back down the pyramid - decreasing your repetitions per set until you’ve returned to the bottom. Use variations of the pull-up, push-up and sit-up movements during these sets.

If you complete the entire pyramid you should have performed 110 pull-ups, 220 push-ups, and 330 sit-ups.

Perform the push, pull and sit movements directed below for each set:

SETS PULL PUSH SIT 1 Wide Wide Full 2 Hammer Regular Oblique 3 Reverse Close Straight Leg

Keep track of how many points you earn each time you complete the 3-Set Supermax to track progress. Add up the number of repetitions you complete in three sets and assign yourself points based on the chart below. Use this workout sheet to tally your points.

PULL PUSH SIT SET 1 Start at level 1 Finish at level 1 SET 2 Note: Use the level you max out at as your benchmark, then go back down the pyramid. SET 3

TOTAL REPS TOTAL POINTS TOTAL x3 = TOTAL x2 = TOTAL x1 = PULL/ PUSH/ SIT MOVEMENTS

LEVEL 10 - 10 pull-ups, 20 push-ups, 30 sit-ups EXAMPLE: If you can only achieve 6 pull-ups LEVEL 9 - 9 pull-ups, 18 push-ups, 27 sit-ups (level 6) and cannot do anymore, go back down Fitness training can result in serious personal injury or death if not done safely and LEVEL 8 - 8 pull-ups, 16 push-ups, 24 sit-ups the pyramid starting at level 6. Use the list to the properly. Risk of serious injury or death can be reduced if safe techniques and common sense are practiced when using this equipment. You should not exercise without LEVEL 7 - 7 pull-ups, 14 push-ups, 21 sit-ups left to determine the number of pull, push, and sit first consulting your physician and should never do so without proper instruction LEVEL 6 - 6 pull-ups, 12 push-ups, 18 sit-ups movements for each level. or supervision. Prior to exercising with this equipment, please check it for worn or damaged parts. If wear or damage is found, stop using the equipment until the wear LEVEL 5 - 5 pull-ups, 10 push-ups, 15 sit-ups or damage has been remedied or the equipment has been replaced. Do not use this LEVEL 4 - 4 pull-ups, 8 push-ups, 12 sit-ups equipment if you weigh more than 300lbs/136kg. If using this product in conjunction with other equipment, please read and follow all of the manufacturer’s instructions for that LEVEL 3 - 3 pull-ups, 6 push-ups, 9 sit-ups equipment as well. If not available, please contact the manufacturer for proper instructions. LEVEL 2 - 2 pull-ups, 4 push-ups, 6 sit-ups LEVEL 1 - 1 pull-ups, 2 push-ups, 3 sit-ups

POWER 10 MINUTE WORKOUT

Select the number of pull-ups you can commit to completing every 2 minutes for 10 minutes (total of 5 sets). Remember, you will be performing this number 5 times in 10 minutes. Multiply your pull-up number by 2 to get the number of push-ups you’ll perform per set. Multiply by 3 to get the number of sit-ups you will perform per set. For every 1 pull-up you perform, you should perform 2 push-ups and 3 sit-ups. Conduct one set of pull-ups, one set of push-ups, and one set of sit-ups every 2 minutes for 10 minutes. If you finish your reps before the time is up, rest. In 10-minutes you will have completed 5 sets of each: push-ups, pull-ups, and sit-ups.

Time: 10 minutes

POWER 10- MINUTE WORKOUT GUIDE

(PULL-UPS COMMITTED) (PULL-UPS COMMITTED) (PULL-UPS COMMITTED) (PULL-UPS COMMITTED) (PULL-UPS COMMITTED) PULL-UP

(YOUR NUMBER X2) (YOUR NUMBER X2) (YOUR NUMBER X2) (YOUR NUMBER X2) (YOUR NUMBER X2) PUSH-UP

(YOUR NUMBER X3) (YOUR NUMBER X3) (YOUR NUMBER X3) (YOUR NUMBER X3) (YOUR NUMBER X3) SIT-UP

WORKOUTS THE PULLUP

Instructions: Traditional pull-ups can be intimidating. That’s why we created • Determine your 1 Set Max and create a personalized workout the Harbinger® Pullup. With its unique adjustable swing arm, • Review the Checklist before each workout for proper form and breathing anyone can do a pull-up and benefit from the upper body • Stick to the schedule for best results and core exercise. The Harbinger Pullup adjusts to your fitness level:Standing Row (beginner), Australian Pull-up (intermediate), and Regular Pull-up (advanced). You will surprise yourself by how quickly you progress. CUSTOMIZE YOUR WORKOUT

Create a customized workout using the Workout Chart below. Start with a simple test - using your Harbinger Pullup, perform as many Regular Pull-ups as you can (using good form) without stopping. This is called a 1 Set Max. Find the number closest to your 1 Set Max on the left column of the ROUTINE grid at the bottom of the page. If your max is 5 for example, use the 5 row for your custom workout. If it’s 12, be honest and go up or down depending on how well you stayed in good form doing your Max.

Workout Routine Start with Regular Pull-ups. Look up your max on the Routine Chart. If you have a max of 5, your workout is (5, 3, 2) Regular Pullups, (8, 5, 2) Australian pull-ups, and (10, 6, 4) Standing Row Pullups. This means you perform 5 Regular Pull-ups, then rest, perform 3, rest, and finish with 2. At your own pace throughout the day, complete the Australian and Standing Row pull-ups. WORKOUT CHART

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 Test Your Set Max OFF 1 Regular Pull-up OFF 1 Regular Pull-up OFF 1 Regular Pull-up 1 Australian 1 Australian 1 Australian 1 Australian 1 Standing Row 1 Standing Row 1 Standing Row 1 Standing Row

DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14 OFF 1 Regular Pull-up OFF 1 Regular Pull-up OFF 1 Regular Pull-up OFF 1 Australian 1 Australian 1 Australian 2 Standing Row 2 Standing Row 2 Standing Row

DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21 1 Regular Pull-up OFF 2 Regular Pull-up OFF 1 Regular Pull-up OFF Re-test your 2 Australian 1 Australian 1 Australian 1 Set Max 2 Standing Row 2 Standing Row 2 Standing Row

ROUTINE - 2 MINUTE DRILLS CHECKLIST 1 SET MAX REGULAR WIDE CLOSE HEAD: Neutral position, ears in line with your shoulders and spine 0 0 1, 1, 1 2, 2, 2 BACK: Straight, in line with your neck and hips 1 1, 1, 1 2, 2, 2 4, 4, 4 3 3, 2, 1 3, 3, 3 5, 5, 5 ABS: Contract your abs by pulling your navel toward your spine 5 5, 3, 2 8, 5, 2 10, 6, 4 LEGS: Full Pullup: Bend your legs as necessary 10 10, 6, 4 15, 10, 8 20, 12, 8 Australian/Standing: Keep legs straight, hip width apart 15 15, 10, 5 20, 15, 10 25, 20, 15 PACE: 1 count - 1 count 20 20, 12, 8 25, 20, 15 35, 25, 20 25+ 50 in 3 sets 75 100* BREATHING: Get into a rhythm of exhaling on the way up, inhaling on the way down. *If 2 minutes is not sufficient to complete the specified reps, increase rest time as needed.

Fitness training can result in serious personal injury or death if not done safely and properly. Risk of serious injury or death can be reduced if safe techniques and common sense are practiced when using this equipment. You should not exercise without first consulting your physician and should never do so without proper instruction or supervision. Prior to exercising with this equipment, please check it for worn or damaged parts. If wear or damage is found, stop using the equipment until the wear or damage has been remedied or the equipment has been replaced. Do not use if you weigh over 220 lbs /100 kg. If using this product in conjunction with other equipment, please read and follow all of the manufacturer’s instructions for that equipment as well. If not available, please contact the manufacturer for proper instructions. For Harbinger products you can visit our website www.harbingerfitness.com for more information.

STANDING ROW (BEGINNER)

This is an excellent alternative for those who have never been able to complete a full pull-up. You can use this move to build up your strength to complete Australian or Regular Pull-ups.

Setup: • Lift the pull-up bar up and out of j-hook and bring the bar halfway down • Anchor your feet against the door frame • Grasp the pull-up bar just wider than shoulder width apart, palms facing down • Extend your arms so your body hangs out at an angle as shown

Movement: Tip: Modifications: • Pull from your back, keeping the handles in line with your chest, elbows close to Keep your shoulders, hips, To decrease the intensity, your body and legs in alignment stand up straighter; to • Maintain a plank position throughout the exercise, keep your abs tight. throughout the movement. intensify, walk your feet • Your elbows stay straight back as you return to the down position further through doorway. • Inhale as you come down. AUSTRALIAN PULL-UP (INTERMEDIATE)

A good alternative to a standard pull-up, the Australian Pull-up is ideal for those who are not able to complete one full pull-up.

Setup: • Lift the pull-up bar up and out of the j-hook. Bring the bar all the way down so it is hanging in doorway • Grasp the pull-up bar just wider than shoulder width apart, palms facing away from your body • Extend arms so body hangs below bar

Movement: • Exhale and pull your body up so your chest reaches the bar Tip: • Hold at the top for one count, then slowly return to the start position, inhaling as you Your body should maintain a reverse plank position, with your lower down shoulders, hips, and legs in alignment.

REGULAR PULL-UP (ADVANCED)

A Regular Pull-up builds upper body and core strength, particularly in your back and biceps.

Setup • Grasp the pull-up bar just wider than shoulder width apart, palms facing out • Draw your navel in to activate your core

Movement • Slowly and with control, exhale and pull your body up until your chin reaches the bar Tip: • Hold at the top of the movement for one count, then inhale while returning to the Keep head in neutral position with ears above shoulders starting position throughout movement.

NEGATIVE PULL-UP (MODIFICATION)

This is an excellent modification if you are not able to perform a regular pull-up.

Setup • Set a chair or other sturdy object next to the bar. Make sure the chair is on a level non-skid surface • Stand on the chair to get your body into the up position (chin above pull-up bar), placing your hands just wider than shoulder Fitness training can result in serious personal injury or death if not done safely and properly. Risk of width apart on the bar and your palms facing out serious injury or death can be reduced if safe techniques and common sense are practiced when using this equipment. You should not exercise without first consulting your physician and should never do so Movement without proper instruction or supervision. Prior to exercising with this equipment, please check it for worn or damaged parts. If wear or damage is found, stop using the equipment until the wear or damage has been • Lower your body down slowly over a five-second count remedied or the equipment has been replaced. Do not use if you weigh over 220 lbs /100 kg. If using this • Once at the bottom of the movement (arms extended) use the product in conjunction with other equipment, please read and follow all of the manufacturer’s instructions chair to return to the up position for that equipment as well. If not available, please contact the manufacturer for proper instructions. For Harbinger products you can visit our website www.harbingerfitness.com for more information. • Repeat © 2018 Implus Footcare, LLC PUSHUP SPORT

WORKOUT CHART

Body Position Body position may be changed to increase or decrease exercise difficulty. Place your knees on the floor as a Beginning position, reducing intensity. For intermediate, perform a regular push-up on your toes. For Expert, perform with your feet elevated.

BEGINNER INTERMEDIATE EXPERT

Your knees should be on the floor. This style creates a full push-up from your toes. Change your position by elevating your feet.

Setup: Knees and toes on the ground. Place Pushup Setup: Your toes should be on the ground. Place the Setup: Your feet should be elevated. Place the Pushup Sport directly under shoulders with hands placed so Pushup Sport directly under the shoulder or slightly Sport directly under your shoulders or slightly wider the thumbs are pointing straight ahead. wider than shoulder width. Your hands should be than shoulder width. Your hands should be positioned Movement: Squeeze your glutes and brace your core positioned to where your thumbs are pointing straight to where your thumbs are pointing straight ahead. while slowly lowering your body downward. Push all ahead. Movement: Squeeze your glutes and brace your core the way up. Aim for 10-12 reps. Movement: Squeeze your glutes and brace your core while slowly lowering the body downward. Push all the while slowly lowering the body downward. Push all the way up. Aim for 10-12 reps. way up. Aim for 10-12 reps.

Fitness training can result in serious personal injury or death if not done safely and properly. Risk of serious injury or death can be reduced if safe techniques and common sense are practiced when using this equipment. You should not exercise without first consulting your physician and should never do so without proper instruction or supervision. Prior to exercising with this equipment, please check it for worn or damaged parts. If wear or damage is found, stop using the equipment until the wear or damage has been remedied or the equipment has been replaced. Do not use if you weigh over 300 lbs /136 kg. If using this product in conjunction with other equipment, please read and follow all of the manufacturer’s instructions for that equipment as well. If not available, please contact the manufacturer for proper instructions. For Harbinger products you can visit our website www.HarbingerFitness.com for more information.

DEFINE YOUR PUSH-UP WORKOUTS

Step 1: Using the Harbinger® PushUp Sport, perform as many push-ups as you can using good form and without stopping. This number is your One Set Max.

Step 2: Find the number closest to your Max in the first column of this chart. Use the second column for the number of reps to complete in your workout.

Step 3: Challenge yourself by following the Harbinger PushUp Power 10 Workout calender.

NOTE: Customize your Power 10 Workout schedule by picking the workouts that best address the muscles you want to strengthen.

QUICK START SCHEDULE

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 2 Workouts OFF 3 Workouts OFF 3 Workouts OFF 3 Workouts

DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14 OFF 4 Workouts OFF 4 Workouts OFF 4 Workouts OFF

DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21 5 Workouts OFF 5 Workouts OFF 5 Workouts OFF Re-test your 1 Set Max

DEFINE YOUR WORKOUTS 2-MINUTE DRILLS

Step 1: Using the Harbinger® PushUp Sport, perform as many Regular Position push-ups as you can using good form and without stopping. This number is your 1 Set Max.

CHECKLIST

Head: Neutral position, keep your ears in line with your shoulders and spine Back: Straight, keep your lower back flat Arms: As you lower your chest, your upper arms should be parallel to floor Abs: Contract your abs and pull your navel toward spine Legs: Straight, your knees should be in line with your hips Pace: 2 seconds per push-up (1 second down, 1 second up) Breathe: Inhale on the way down, exhale on the way up

INCREASE YOUR PUSH-UP MAX IN 21 DAYS

Day 8-20: Increase your sets and add variety. See example push-up schedule below.

Day 21: Re-test your 1 Set Max and start your 21-day Workout Schedule again.

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 1 Regular OFF 1 Regular OFF 1 Regular OFF 2 Regular 1 Wide 1 Wide 1 Wide 1 Wide 1 Close 1 Close 1 Close 1 Close

DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14 1 Regular Chair OFF 2 Regular OFF 1 Regular Chair OFF 1 Regular OFF 1 Wide 1 Regular 1 Wide 1 Close 1 Wide 1 Close 1 Close

DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21 2 Regular Chair OFF 2 Regular Chair OFF 2 Regular Chair OFF Re-test your 1 Wide 1 Wide Chair 1 Wide 1 Set Max 1 Close 1 Close Chair 1 Close

Fitness training can result in serious personal injury or death if not done safely and properly. Risk of serious injury or death can be reduced if safe techniques and common sense are practiced when using this equipment. You should not exercise without first consulting your physician and should never do so without proper instruction or supervision. Prior to exercising with this equipment, please check it for worn or damaged parts. If wear or damage is found, stop using the equipment until the wear or damage has been remedied or the equipment has been replaced. Do not use if you weigh over 300 lbs /136 kg. If using this product in conjunction with other equipment, please read and follow all of the manufacturer’s instructions for that equipment as well. If not available, please contact the manufacturer for proper instructions. For Harbinger products you can visit our website www.HarbingerFitness.com for more information.

SUPER SET SLOW

REGULAR WIDE CLOSE

Muscle focus: Muscle focus: Muscle focus: Chest and Triceps Chest and Back Triceps

Tip: Tip: Tip: Keep breathing steady: inhale down, exhale up. Make sure your elbows are pointed out. Make sure your elbows are straight back.

MAX SETS/REPS MAX SETS/REPS MAX SETS/REPS 10 3, 1 10 3, 1 10 3, 1 20 5, 3 20 5, 3 20 5, 3 30 7, 5 30 7, 5 30 7, 5 40 10, 6 40 10, 6 40 10, 6 50 12, 8 50 12, 8 50 12, 8

MOUNTAIN CLIMBER PUSH-UP BURPEE SHOULDER PRESS

Muscle focus: Muscle focus: Muscle focus: Abs Total Body Shoulders

Movement: Movement: Movement: • Start in a regular push-up position • Lower your hands to a regular push-up position • Your feet should be shoulder width apart • Use your lower abdominals to pull your knees at a 4 • Kick both legs out to a push up position • Push your hips up count cadence (left knee, right knee) • Complete 1 push-up • Look between the handles as you lower your • Use your abdominals to pull both knees up to your hands forehead to the floor • Stand up and start again

MAX SETS/REPS MAX SETS/REPS MAX SETS/REPS 10 10, 10, 10 10 5 10 3, 1 20 15, 15, 15 20 10 20 5, 3 30 20, 20, 20 30 15 30 7, 5 40 25, 25, 25 40 20 40 10, 6 50 30, 30, 30 50 25 50 12, 8