CABLE EXERCISES

15:15 Full body workout: Curl-Squat-Press

This three movement sequence combined with a stop watch is a fast, intense, full body workout you can do anywhere. How to do it: Take a shoulder width stance with the cable under the arches of both of your feet. Keep your chest out and head, neck and spine aligned as you curl the cables up to your chest. Maintaining upper body alignment and the curl, squat touching your elbows to your knees. Now stand and press the cables overhead as shown. Focus on your posture and using slow, controlled movements. The 15:15 is a measure of time; 15 seconds on, 15 seconds rest. Watching your clock, start by going through 3 to 4 Curl-Squat-Press reps - finishing in 15 seconds. Rest for 15 seconds and begin again. Your goal is to match or add reps throughout the entire 8 to 15 minute session. Do not attempt to do more than 8 minutes if this is your first time doing this workout. Focus on clean technique, good posture and controlled movements.

LUNGE PRESS
Take a shoulder width stance with the cable under the arch of your right foot. Bring the handles into the rack position as shown, keeping your wrists and forearms aligned and pointed at your cheeks. Step back into a lunge with your left leg without letting your knee touch the floor. Now, stand and press as shown. Focus on using slow, controlled movements. Start with 6 reps on each side and do 3 sets - add a rep each week.

SQUAT PRESS
Facing away from your low set cable, step out 4 to 6 feet and take a shoulder width stance. Bring the handles out in front of you, palms down, and begin your squat keeping your chest out with your head, neck and spine aligned. Reach the bottom of the squat when your elbows touch your knees and stand extending your body and arms as shown. Focus on using slow, controlled movements. Start with 6 reps and do 3 sets - add a rep each week.

SKY PUNCHES
Take a shoulder width stance with the cables under the arches of both feet. Keeping your spine, neck and head aligned with your chest out; raise both handles above your head with straight arms. Maintain this position as you bring one handle down to just above your same side shoulder as shown. Alternate sides and focus on using slow, controlled movements. Start with 6 reps and do 3 sets - add a rep each week.

LOG LIFTS
Facing your low set cable, back up 4 to 6 feet and take a shoulder width stance. From a quarter squat, reach out and align your arms with the cables, palms facing up. Stand and arch your back as you curl the cables up above your shoulders. Focus on expanding your posture and extending your spine and neck at the top of your lift. Start with 8 reps and do 3 sets - add a rep each week.

BENT OVER ROWS

Take a wide stance with the cable under the arches of both feet. Bend over as shown, bending from the hips and keeping your head, neck and spine aligned with your chest out. Cross handles as shown and row, maintaining your stance and focusing on bringing your shoulder blades together. Start with 8 reps and do 3 sets - add a rep each week.

SHOT PUTS
Facing away from your low set cable, step out 4 to 6 feet and take a staggered stance. Take both handles in your left hand and reach back touching your elbow to your left knee as shown. Stand and extend your body and arms as shown. Focus on using slow, controlled movements. Start with 8 reps on each side and do 3 sets - add a rep each week.

FIGHTER CURLS
Take a shoulder width stance with the cable under the arches of both feet, keeping your body aligned and chest out. Bring the handles into the rack position (see Lunge Press) and begin by dipping into a quarter squat while dropping your left side handle to your left knee. Curl and stand returning to the starting position as shown. Alternate sides and focus on using slow controlled movements. Start with 8 reps and do 3 sets - add a rep each week.

STAR EXTENSIONS
Facing your low set cable, back up 3 to 5 feet and take a shoulder width stance. From a quarter squat, reach out and align your arms with the cables, palms facing down as shown. Keep your arms straight as you bring them up while you stand and arch your back to form a Y. Focus on expanding your posture and using slow, controlled movements. Start with 6 reps and do 3 sets - add a rep each week.

WARNING HOW TO USE FITNESS CABLES

To adjust resistance
Lifeline Fitness Cables allow you to adjust the peak resistance from 10-100 lbs. by simply adding or removing cables. 1. To add a cable, stretch the end of the cable so that it slides into the cable pocket channel of one of the handles. Then, repeat this with the other end of the cable and insert it into the same pocket on the second handle. In other words, if you insert one end of the cable into the center pocket on one handle, make sure you insert the other end into the center pocket of the other handle. When stretched, the cables should not cross each other. 2. To remove a cable, stretch the end of the cable so it slides out of the cable pocket channel. Repeat this with the other end of the cable.

EXERCISES
ALWAYS read all warnings and instructions to prevent injury.

CABLE

To use with the door attachment

1. Select a sturdy, three-hinged door that locks. 2. Always face the side of the door that opens away from you. 3. While the door is open, insert the door attachment strap through the exposed space just above one of the hinges, pushing the end with the sewn door stopper through to the other side so it clears the other side of the door. The plastic protector should be on the side of the door that youre on. 4. Close and LOCK THE DOOR. 5. Test the door attachment by giving it a very strong pull using your body weight to ensure that the sewn stopper catches and that the attachment is secure. It should not move at all when you pull it. 6. Thread the cables or a handle through the loop and youre ready to begin your workout.
Note:Make sure that when youre working out with the door attachment, the cables engage with the protective plastic sleeve, NOT the nylon directly. The protective sleeve prevents the cables from rubbing against the nylon, which can cause premature wear.

Basic usage
Fitness Cables can be used to perform a wide variety of exercises. Simply stand on the cable(s) with one foot to perform lunges, lateral raises, bicep curls and much more. To increase your intensity, stand on the cable(s) with both feet, positioning them shoulder-width apart. Just make sure you always wear shoes and position the cable at the arch of your shoe to prevent the cable from slipping and causing injury.

Working out with the door attachment

You can position the door attachment near any one of the three hinges on your door. Doing so provides different angles for different workouts and is the most secure way to anchor the Cable System. 1. The top hinge angle is perfect for downward movements. 2. The center hinge angle is for straight pulling or rowing movements. 3. The bottom hinge angle is for upward movements.

105 100 95 90 85 80 75 70

FORCE, LBS.

65 60 55 50 45 40 35 30 25 20 15 10 5 0 0" 6" 12" 1' 18" 24" 2' 30" 36" 3' 42" 48" 4' 54" 60" 5' 66" 72" 6'

Color Teal Purple Pink Magenta Orange Red Yellow Green Blue Black

Resistance Peak Levels Resistance R1 10 lbs R2 20 lbs R3 30 lbs R4 40 lbs R5 50 lbs R6 60 lbs R7 70 lbs R8 80 lbs R9 90 lbs R10 100 lbs

Build your strength with added resistance

Lifeline manufactures a full line of resistance cables to intensify your workouts. These charts represent the peak resistance for each cable. As you progress and get stronger, simply move up to the next cable. The most satisfying benefit of the Lifeline cable system is that each cable offers a range of resistance. You build strength gradually, reducing muscle damage and injury.

DEFLECTION OF INDIVIDUAL CABLES, INCHES

R1 R2 R3 R4 R5 R6 R7 R8 R9 R10

Teal Purple Pink Magenta Orange Red Yellow Green Blue Black

WARRANTY:
LIMITED WARRANTY

WARNING
ALWAYS read ALL instructions and warnings completely and seek help if you do not understand their contents. Failure to do so could result in INJURY or DEATH! It is the responsibility of the user to read and follow all instructions and warnings.

WARRANTOR:
Lifeline International, Inc., 3201 Syene Road, Madison, WI 53713

PARTIES AND PRODUCTS COVERED:

Each and every purchaser of each and every product manufactured and marketed by Lifeline.

YOUR DUTIES AS A PURCHASER AND STEP-BY-STEP PROCEDURES FOR YOU TO FOLLOW:

1. Inspect every package purchased for missing or factory defective parts caused by the manufacturer. 2. Follow and comply with instructions supplied by Lifeline in the accompanying DVD or separately; heed all warnings and your physicians recommendations. 3. Inform Lifeline by telephone or mail as to any missing part(s); send any defective part(s) to Lifeline at your expense for shipping; supply your name and address and explanation of what happened. 4. Inspect equipment before and after every use for scratches, nicks, cracks and abrasion spots. 5. Replace any part(s) which exhibits the type of damage described in number four. DAMAGED PARTS CAN BE DANGEROUS.

This training equipment is NOT A TOY.

1. ALWAYS keep equipment away from children. 2. NEVER stretch a fitness cable, tube or band more than 3X its original length. 3. ALWAYS examine all parts before each use and look for tears, cracks, chips, discoloration, fraying or any other unusual signs of damage or wear. 4. ALWAYS replace damaged parts immediately before additional use or keep the equipment out of use. 5. NEVER use damaged equipment or parts. 6. DO NOT store equipment in direct sunlight or in hot places. 7. ALWAYS wear appropriate clothing and shoes when using equipment. 8. ALWAYS ensure equipment anchor points are secure and will not damage equipment. 9. DO NOT use anchor points that are rough, or will cut or damage the equipment. 10. ALWAYS use equipment anchor points that can SAFELY HOLD 3X the peak force exerted during equipment use. 11. ALWAYS lock doors when being used as anchor points. 12. ALWAYS place door anchors on hinged side of door and test hold with strong, direct pulling. 13. NEVER release or adjust fitness equipment when under tension or in use. 14. NEVER pull fitness cables so that the stretched cables line up with your face or other sensitive parts of your body. Doing so is dangerous and may cause iNjuRy or DEath. 15. ALWAYS warm up and stretch before using equipment. 16. ALWAYS drink plenty of fluids before, during and after exercising. 17. ALWAYS breathe naturally and exercise using controlled, deliberate movements. 18. NEVER place any part of equipment around neck. 19. NEVER place handles with rotator grips on feet. 20. ALWAYS use equipment only as directed. 21. ALWAYS consult with a physician before performing any physical activity. 22. BEFORE you begin equipment use, imitate exercises WITHOUT equipment until you are able to perform movements with confidence. 23. Lifeline International, Inc. assumes no liability for accidents or damage that may occur with the use of Lifeline products.

WHAT LIFELINE WILL DO:

1. Lifeline will replace all missing and factory defective part(s) caused by the manufacturer at Lifelines expense, except for your cost of sending defective part(s) and/or information to Lifeline. 2. These replacement part(s) will be shipped within 30 days and usually less than 10 days after Lifeline receives all needed information. A defective part is one which exhibits a crack, scratch, nick, notch or abraded portion (or, if stitched, exhibits missing or improper stitching), or which fails to perform as designed when received by you, the purchaser.

LIMITATIONS:
1. This warranty is good for and applies for six (6) months from the date of your purchase. 2. IMPLIED WARRANTIES ARE LIMITED TO THE SAME DURATION. 3. INCIDENTAL AND CONSEQUENTIAL DAMAGES ARE EXCLUDED. 4. Some states do not allow limitations on how long an implied warranty lasts or do not allow the exclusion or limitation of incidental or consequential damages, so the above limitations (except as described in number one) may not apply to you. 5. This warranty gives you specific rights and you may also have other rights which may vary from state to state.

ANY QUESTIONS?
If you have any doubts or questions about what any of these precautionary remarks or directions mean, it is your responsibility to contact Lifeline by letter, e-mail or fax so that your questions and concerns may be answered to your complete satisfaction.

CAUTIONTHIS PRODUCT MAY CONTAIN LATEX

Lifeline International, Inc. 3201 Syene Road Madison, WI 53713 P: 608-288-9252 T: 800-553-6633 F: 608-288-9294 www.lifelineusa.com info@lifelineusa.com If you have allergies to latex, do not use this product.