MANUAL MODEL #FB-FLEX-01 UPDATED 1-1-2018 FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018 FITBENCH FITBENCH.
Thank you for purchasing the FITBENCH! The FITBENCH FLEX has product features that allow for a wide variety of workout options. The FITBENCH FLEX also has a soft-close piston shock for the bench top. If you have any questions on your FITBENCH FLEX, please call us at 800294-0536 or email us at info@fitbench.
TABLE OF CONTENTS IMPORTANT SAFETY INSTRUCTIONS ............................................................................................................ 4 ASSEMBLY INSTRUCTIONS and ACCESSORY PLACEMENT ............................................................................ 5 DUMBELL SIZES ............................................................................................................................................ 6 DUMBBELL LOCATION .....................................................
IMPORTANT SAFETY INSTRUCTIONS Before beginning any fitness program, you should obtain a complete physical examination from your physician. When using the FITBENCH FLEX, basic precautions should always be taken, including the following: 1. Read all instructions before using the FITBENCH FLEX. These instructions are written to ensure your safety and to protect the unit. 2. Use the FITBENCH FLEX only for its intended purpose. Do not use accessory attachments that are not recommended by FITBENCH, LLC. 3.
ASSEMBLY INSTRUCTIONS and ACCESSORY PLACEMENT The FITBENCH FLEX requires no assembly other than placing the dumbbell weights, kettlebells, slam ball and resistance band package in their designated locations. It is recommended that once you have the FITBENCH FLEX removed from its packaging, you place the FITBENCH FLEX in its desired location before installing the dumbbell weights, kettlebells, slam ball and resistance band package.
DUMBELL SIZES There are six sets of dumbbells that come with the FITBENCH FLEX. Depending on your location, you may have received dumbbells in POUNDS or KILOGRAMS. Pound Sizes: • • • • • • 5 Lbs. X 2 10 Lbs. X 2 15 Lbs. X 2 20 Lbs. X 2 25 Lbs. X 2 30 Lbs. X 2 Kilogram Sizes: • • • • • • 2 Kg. X 2 4 Kg. X 2 6 Kg. X 2 10 Kg. X 2 12 Kg. X 2 14 Kg. X 2 FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018 FITBENCH FITBENCH.
DUMBBELL LOCATION FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018 FITBENCH FITBENCH.
KETTLEBELL SIZES There are two kettle bells that come with the FITBENCH FLEX. Depending on your location, you may have received kettlebells in POUNDS or KILOGRAMS. Pound Sizes: • 20 Lbs. X 1 • 30 Lbs. X 1 Kilogram Sizes: • 8 Kg. X 1 • 12 Kg. X 1 FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018 FITBENCH FITBENCH.
KETTLEBELL LOCATION FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018 FITBENCH FITBENCH.
SLAM BALL SIZE There is one slam ball that comes with the FITBENCH FLEX. Depending on your location, you may have received the slam ball in POUNDS or KILOGRAMS. Pound Sizes • 15 Lbs. X 1 Kilogram Sizes • 7 Kg. X 1 SLAM BALL LOCATION FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018 FITBENCH FITBENCH.
SLAM BALL LOCATION FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018 FITBENCH FITBENCH.
GENERAL MAINTENANCE INFORMATION Vinyl Top: • • • • To ensure prolonged FITBENCH FLEX vinyl top life and proper hygiene, the entire FITBENCH FLEX top should be wiped clean with a damp cloth after every workout. Periodically take the time to use a mild soap or an approved disinfectant to clean the composite top. Avoid using any abrasive cleaners. Replace ripped or worn FITBENCH FLEX vinyl top immediately. Keep sharp or pointed objects clear of the FITBENCH FLEX composite top.
FITBENCH FLEX WORKOUT IDEAS Leg Exercises Quadriceps 1) FITBENCH FLEX “wall” squat: Adjust the FITBENCH FLEX top to the highest position (should be near 90-degrees). With your feet slightly wider than shoulder-width apart, sit back and rest your back on the top. Your knees should be at a 90-degree angle and your hamstrings should be parallel to the floor. Hold your arms straight out in front of you, parallel to the floor – palms facing down. Hold this position for as long as possible.
6) Slam ball Bulgarian split squat: Grab the slam ball from the FITBENCH FLEX. Put the top of your left foot on the top of the FITBENCH FLEX with your right foot on the floor, a stride away. Press the slam ball above your head with a slight bend in your arm. Squat down until your left knee just hovers over the floor. Pause and press back to starting position. (Remember to never let your front knee go past your front toes.) Do several reps, then switch.
3) Single arm kettlebell swing: Grab a kettlebell with an overhand grip and hold it in front of your waist at arm’s length. With feet slightly wider than shoulders, bend at your hips and knees and lower your torso until it forms a 45-degree angle to the floor. Swing the kettlebell between your legs with your arm straight, thrust your hips forward, and straighten your knees. Swing the kettlebell up to chest level as you raise to standing position.
2) Side plank with feet on FITBENCH FLEX: Position body perpendicular to FITBENCH FLEX. Place feet stacked up on FITBENCH FLEX top with right forearm on the floor. Raise your torso and hips up so your body is in a straight line and hold until hips start to go out of line with the rest of your body. Lower down and change sides. • Increased difficulty: Do the side plank, but instead of resting on elbow and forearms, extend arm up so you are resting on your right palm and raise your left arm to the sky.
• Increased difficulty: Try single leg decline pushup – same as decline pushup, but raise one leg into the air, engage the core, and do pushups. 3) Single arm slam ball pushup: In plank position, place one hand on slam ball, do a pushup. Roll the ball over to the other hand while engaging the core, do another pushup – repeat. 4) Slam ball pushup: Place both hands on slam ball, body in plank, engage the core, and do a pushup.
You will engage your core and legs more the steeper it is, as well as activate different muscle groups in the chest and shoulders. Try all of these variations at different angles of the bench. 9) Incline FITBENCH FLEX dumbbell chest fly: Raise the FITBENCH FLEX top up to 45degrees (choose slot position 1, 2, or 3 – the higher you go, the more difficult). Grab a pair of dumbbells (medium/heavy weight). Lie on your back with your feet on the ground slightly wider than shoulder-width.
slowly lower the dumbbells back to the starting position. Remember your arms should be straight at the starting position. • Increased difficulty: Do the same exercise but perform a FITBENCH FLEX wall sit at the same time: Raise FITBENCH FLEX top to the very top position (nearly 90-degrees). Rest back on the top and lower your body until your knees are at a 90-degree angle and hamstrings are parallel with the floor.
• Increased difficulty: Try doing the same exercise, but add a static hold when your arm is extended. Hold in the down position for 30 seconds, do several reps of this, and then switch arms. 5) Resistance band alternating burnout curl: Grab a resistance band from storage under the FITBENCH FLEX and fix it to one of the anchor points (light/ medium resistance). While standing with feet shoulder-width apart, grab the handles and hold palms facing forward.
head. With a controlled motion and without moving your upper arms, lower palms to your ears. Pause, then raise them back up to start position. Do this several times and switch stance. 5) Close grip incline FITBENCH FLEX pushup: Get into a plank position on one of the long sides of the FITBENCH FLEX, so your body is perpendicular to the FITBENCH FLEX. Position your hands so they are very close together placing your palms on the top. Keeping your elbows close to your body, perform a pushup in a fluid motion.
bending at the elbows, until shoulder blades pinch in the middle. Pause and return to starting position, still keeping chest and legs elevated off of the bench top. 5) Resistance Band standing reverse fly: Attach a resistance band to one of the anchor points on the FITBENCH FLEX. Step away from the FITBENCH FLEX a few feet while holding a handle in each hand, palms facing each other. In a controlled motion, raise your palms up to ear height.
Make sure arms stay straight and core is engaged. Count 1 rep as one front raise and one side raise. 6) Resistance band shoulder rotation: Grab a resistance band from the FITBENCH FLEX and fix it to one of the higher anchor points on the slam ball side of the FITBENCH FLEX. Grab the handles with both hands, standing with feet shoulder-width apart, with palms down, raise elbows so they are at shoulder height and at 90-degrees (this is your starting position).
WARRANTY This warranty is valid only in accordance with the conditions set forth below: 1. This warranty does not cover normal wear and tear. 2. The warranty extends only to the original consumer purchaser and is not transferable. In addition, proof of purchase must be demonstrated. This warranty is void if the product has been subject to accident, misuse, abuse, improper maintenance or repair, or unauthorized modification. 3.
