WARNINGS & GUIDELINES
Carefully read and follow these important warnings and guidelines prior to exercising.
in conjunction with your doctor, should reduce the likelihood of injury and increase your
chances of success. Before using this product, please consult your personal physician for a
complete physical examination. Frequent and strenuous exercise should be approved by your
doctor. If any discomfort should result from your use of this product, stop exercising and
consult your doctor. Proper use of this product is essential. Please keep all children away from
the equipment during use and when equipment is unattended. Always wear appropriate
clothing, including athletic shoes when exercising. Do not wear loose clothing that could
become caught during exercise. Periodic maintenance is required on all exercise equipment
in order to keep it in good condition. Inspect product for cuts, tears or abrasions prior to each
use. Maintain proper form and perform all exercises in a slow, controlled manner. Elbows,
knees and shoulders should be unlocked and relaxed. Injury may result if proper form is not
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Attach safety band above heel
to keep Flex Links secure on foot
unable to complete a set of repetitions without feeling overly fatigued or without maintaining
FLEX LINKS BONUS WORKOUT
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the form for each exercise.
Beginners should start with 10–12 repetitions. To progress, add a second set for each exercise.
Allow at least 24 hours between strength training workouts to allow the body to recover.
Muscle soreness is common 24–48 hours after a strength training workout. Stretching can help
reduce soreness.
Supplement your strength training with a cardiovascular program, performing at least 20-30
minutes of cardio, 3–4 days a week.
standing row
ARMS, CHEST, CORE, SHOULDERS
• Step on center handle of Flex Links with one
foot, securing sneaker in safety strap. Take
one step back with other foot to stabilize
your body.
• If you are just beginning a cardio program, start slowly and gradually increase your duration
and frequency (times per week).
• Proper nutrition is essential for making healthy, permanent changes to your life and body.
Eat 5–6 small, well-balanced meals throughout the day.
• Always start your day with water. Drink water throughout the day including before, during,
and after your workout.
seated row
ARMS, BACK, CHEST, SHOULDERS
each of your feet, securing in place with safety straps. Grab
handles at desired resistance.
• Use each hand to grab the handles at desired
amount of resistance.
• Hold the handles out in front of your body with your arms
straight and palms facing inward.
• Bend your knees slightly and bring your torso
forward by bending at the waist; make sure
to keep your back straight.
• Bring handles in towards your body at chest level as you
squeeze your elbows behind your back as far as possible.
• Engaging the core, lift the handles to your
side, keeping your elbows close to your body.
• Perform desired number of reps.
• Return to starting position.
• Slowly lower the handles again to the starting
position.
• Perform desired number of reps.
leg raise
ABS
Flex Links over each of your feet, securing in
place with safety straps. Grab handles at
desired resistance.
your legs as straight as possible and pull handles
until the Flex Links is taught.
• Keeping your core engaged, slowly raise your
a second, then slowly return to the starting position.
• Perform desired number of reps.
quad stretch
extended straight away from your body.
• Loop Flex Links around right foot, using safety strap
to secure it in place.
• Hold handles in your right hand and bring them to
your right shoulder.
• Engage your core and abdominal muscles, keeping
the pelvis stable throughout the stretch. Use your
right hand to gently pull your right foot and lower leg
up toward your tailbone.
lunge
ABS, BUTT, LEGS
• Step on center handle of Flex Links with your right
foot, securing sneaker in safety strap. Grab handles
at desired resistance, palms down and arms by your side.
• Lunge backwards with the left leg (leg not secured in the
Flex Links).
• Bend your knees and lower your body to the ground. Your
front knee should be directly over your ankle and your back
knee should only be a few inches above the ground.
• Keeping arms straight, return to the starting position
without moving your feet.
• Perform desired number of reps before switching to left side.
seated hamstring stretch
each of your feet, securing in place with safety straps. Grab
handles at desired resistance.
• Use arms to gently pull back on the Flex Links, bending
from the waist and keeping your back straight until you
feel a gentle stretch for both the hamstring and calf.
• Hold for 15–30 seconds.
• Hold the stretch for 15–30 seconds and repeat on other leg.
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