I can't tell you how excited I am to be the first to congratulate you on your wise choice
of purchasing the new Firm Flex.
Now not only does the Firm Flex stand for everything I stand for, fitness, motivation
and fun, but it also has a few extras that I know you'll enjoy, like excellent quality,
durability and efficiency.
The Firm Flex is quick and easy to use, only 15 to 30 minutes, three times a week and you're
on your way to looking good and feeling great about yourself.
Now the Firm Flex works your entire body, giving you a great cardiovascular workout
as well as toning all the major muscle groups.
That's right, the Firm Flex works it all, your arms, legs, stomach, ab-a-dab is gang,
chest, back, thymus and the buttissimo.
But just like everything else in life, you got to put the work into it in order to get
the results you want out of it.
That means scheduling time into your day for your Firm Flex workout and sticking to that
schedule.
Now the Firm Flex has made it easier than ever to stay dedicated to your exercise program
because it's so simple and efficient.
Now it can't do everything for you, but it sure comes close.
Now don't worry about your performance level because whether you're a beginner, intermediate
or advanced, you can adjust the tension level and number of circuits you perform for a program
that's just right for you.
Because proper exercise techniques are important for increasing muscle tone and fitness, I've
included this instructional video to demonstrate how to do the different exercises and get
the maximum benefits from each.
The instructions are simple and easy to follow.
We'll show you how to adjust the Firm Flex for your height and performance level and
how to do each exercise safely and correctly.
Please keep in mind that it's important you learn how to adjust the Firm Flex to fit your
needs.
So be sure and watch these instructions carefully, which brings me to another point.
Always check with your doctor before doing any kind of new exercise program.
Now our doctors have approved and are excited about the Firm Flex, but it's important that
your doctor approves an exercise program for you.
Now I'm going to turn you over to Michael Stevens, our top trainer Bob and two members
of our Body by Jake Firm Flex gang.
They're going to show you all the proper exercise techniques step by step and help you get acquainted
with your new Firm Flex.
So quick, have fun.
I'm Michael Stevens, conditioning specialist at Auburn University and congratulations on
making such a wise investment in your health and physical fitness.
Jake's right, regular consistent use of the Firm Flex will improve not only your health
and physical fitness, but also your appearance.
But before you begin using your Firm Flex, it's important that you understand some of
the unique equipment features which allow the Firm Flex to be a complete total body
conditioner.
Tension for the exercises is provided by the Mega Flex resistance bands.
Made of a unique elastic compound, the bands very effectively provide smooth, variable
resistance throughout the complete exercise range of motion.
Three sizes of bands were included along with the Firm Flex.
Do not make the mistake of equating the number on the band with pounds of resistance.
Rather concern yourself with selecting the level of resistance that's appropriate for
your strength and fitness level and begin to perform 15 repetitions.
Work up to 25 repetitions before selecting the next level of resistance.
Always secure the bands with the spring clips prior to performing any exercise.
For exercises in which you're performing pushing movements, the bands should be secured on
the upper band mounts.
When performing pulling exercises, the bands should be placed on the lower band mount.
And when using your leg press, also secure those same bands on the lower band mount.
When adjusting the Firm Flex, hold the resistance arm in your hand until you have the band completely
secured in place.
One band or any combination of the bands can be used to provide resistance in any and all
of the Firm Flex exercises.
The resistance arm can be easily moved into one of nine different locations.
Simply remove the locking pin, raise or lower the resistance arm to the desired height,
and then reinsert the locking pin.
It's important that both the resistance arm and the bands are in their proper location
for each exercise.
15 different exercises are possible with the Firm Flex.
And instructions for each exercise are provided in your workout guide.
However, Jake's developed a routine, the Simple 7, which work all the major muscle
groups of your body and provide all the exercise you really need.
The next segment will show you how to properly perform each exercise in Jake's Simple 7.
Terry and Bonnie will be performing the exercises in a deliberately slow fashion so that you
can learn the correct techniques of movement.
Review the accompanying workout guide and watch the video completely through prior to
performing any exercise with your Firm Flex.
The exercises which make up Jake's Simple 7 are chest press for conditioning the muscles
of the chest, shoulder, and back of the upper arm.
Abdominal curls for forming, shaping, and strengthening the abdomen and waist.
Triceps extension, a great exercise for shaping and toning the muscles of the back of the
upper arms.
Chest press to enhance the shape and strength of your hips, thighs, and lower legs.
Back extension for strengthening the muscles of your lower back and spine.
Bend over row for stretching and strengthening the muscles of the arms, upper back, and shoulders.
Biceps curl for conditioning and firming the muscles of your upper arm.
Bend the resistance arms so the cushion is at chest height.
Place your hands on the hand grips and bend forward from the waist so your upper body
is at a 45 degree angle with the seat.
Arms are bent with the elbows kept up and away from the body.
Feet are placed underneath the seat with your ankles crossed.
Exhale as you extend your arms and press forward.
Inhale as you allow your arms to return back to the starting position.
It is important that you maintain a forward lean with your upper body and that your elbows
are kept up and away from your body.
Extend your arms fully during each repetition but do not allow your arms to lock out in
the mid-range position.
With the cushion placed at mid-chest height, place your hips on the forward one-half of
the seat.
Bend your arms and place your hand on the cushion.
Feet should be placed forward on the floor.
Exhale as you contract your abdominal muscles and curl your upper body forward towards your
thighs.
Pause briefly in the mid-range position and inhale as you return back to the starting
position.
Relax the uninvolved muscles of your arms and your legs while using only your abdominal
muscles to curl your upper body forward.
With the cushion at shoulder height, place your hands on the hand grips and lean forward
from your waist so that your upper body is at a 45-degree angle with the seat.
Arms are bent with the elbows next to your sides.
Feet are placed underneath the seat with your ankles crossed.
Exhale as you extend your arms and press the resistance arm downward.
Inhale as you return to the starting position.
It is important that your elbows stay close to your sides so do not allow them to come
away from your body.
Sit facing the leg press, slide your hips back and position your upper back against
the cushion.
Feet are placed on the leg press and hands grasp in the bar next to the seat.
Exhale as you extend your legs.
Inhale as you return to the starting position.
As you extend your legs however, do not completely straighten them and lock your knees.
It's important that your legs are slightly bent throughout the entire exercise so that
the muscles of your hips and thighs are worked throughout the entire motion.
Place your shoulder blades against the cushion.
Cross your arms in front of your chest with your hands resting on your shoulders.
Exhale as you extend your upper body and press the resistance arm backward.
Pause briefly before your upper body is parallel with the floor and inhale as you return to
the starting position.
Change the location of the resistance bands so that the bands are secured to the lower
band mount.
It's important that you keep one hand on the resistance arm until the bands are secured
in place.
Adjust the length of the resistance arm so that in the starting position your arms are
fully extended.
Kneel with your right knee on the seat and bend forward from the waist so that your upper
body is at about a 45 degree angle with the seat.
Arms should be extended downward with hands grasping the handle bar with an overhand grip.
Exhale as you pull the bar to your chest and inhale as you slowly return to the starting
position.
It's important that the resistance arm is adjusted so that the cushion is at mid-chest
height.
Upper back should be flat and your arms extended fully during each repetition.
Adjust the resistance arm so your arms are fully extended in the starting position.
Lean back slightly so that your arms are extended straight and exhale as you pull the resistance
arm toward your chin by bending your elbows.
Inhale as you return to the starting position.
Your elbows should remain close to the side of your body and your back straight throughout
the exercise.
That's the simple seven.
And now our top trainer Bob is going to take you through a sample workout.
Thanks Mike.
Hi I'm Bob, your Body By Jake trainer.
Today I'm going to take you through the Firm Flex simple seven workout.
Just like you can do at home.
Helping me today are Bonnie and Terry.
And we're going to do just one circuit today and that's okay for a beginner.
But once you get that strength really built up you can do as much as three circuits for
a full advanced workout.
Okay looks like we're in position for the first exercise which is the chest press.
And ready?
Begin.
One and two and three.
We're going to do 15 repetitions.
Five, six, seven.
You should really feel it in these chest muscles.
Nine, ten, five more.
Eleven, twelve, thirteen, fourteen and fifteen.
Great job guys.
Okay now our next exercise is the abdominal curls.
Let's get in position for that.
Looks like our adjustments are made.
Ready and begin.
One, two, three.
Now we do 15 repetitions right now but I want you to do at least up to 25 repetitions before
you increase your bands.
And nine and ten.
Five more.
Eleven.
Four more guys.
Twelve.
Thirteen.
Work them out.
Fourteen and fifteen.
Alright next is the tricep extensions.
We'll get in position for that.
And looks like we're ready.
And begin.
One, two, three.
Remember to keep the elbows close to the sides.
Five, six.
You should really feel this all up and back here.
Nine, ten.
Looking good guys.
Eleven.
Work them out.
Twelve, thirteen, fourteen and fifteen.
Okay let's do something a little different now.
Let's turn around and get in position for the leg press.
How are we feeling?
Okay guys, getting something going here?
Yeah blood's pumping now.
Alright.
Okay.
And let's begin.
One, two, three.
Now this exercise is concentrating on the hips, the thighs and as Jake would say the
old baticimal.
Nine.
Alright we're doing good.
Ten.
Crank them out.
Eleven.
Twelve.
Looking good.
Thirteen.
Fourteen.
And fifteen.
Alright.
Now we're going to lean back just a little bit and do the back extensions.
Ready?
And begin.
One, two, three.
Remember to try to keep all these exercises smooth and steady.
Six, seven, eight.
Looking good guys.
Nine.
Ten.
We should feel this all the way up to the back.
Twelve.
Thirteen.
Just a couple more.
Fourteen and fifteen.
Alright.
Now at this point we're going to change the bands for our final two exercises and get
in position for the bent over row.
While they're adjusting their equipment I'm going to remind you that you should always
hold the arm when adjusting the bands and make sure you put those little tiny clips
back on the ends, okay?
While we're working out it's always good to have this kind of rock and roll music to
keep you going, keep that blood pumping.
Looks like we're almost in position.
And there we go.
Ready and begin.
One and two.
Notice the form.
Three.
Looking good.
Four.
Five.
And at this point I'm going to remind you to go from one exercise to the other as quickly
as possible, pausing only to adjust the tension.
Ten.
Five more.
Eleven.
Twelve.
Thirteen.
Looking good guys.
Fourteen and fifteen.
Believe it or not we're now already down to our last exercise.
Pretty easy so far, huh?
Well, it's easy for me to say.
Okay, the last exercise is the bicep curl.
We'll get in position for that.
You guys feeling okay?
Yeah, feeling anything?
Yeah, Bonnie's doing great.
All right.
Terry's all ready.
And we'll begin.
One.
Two.
Three.
Remember to keep it smooth and steady.
And six.
And seven.
Should really feel it in the biceps.
Eight.
Burn them out guys.
Nine.
Looking good.
Ten.
Make them work.
Eleven.
Twelve.
Three more.
Thirteen.
Fourteen.
And kick it out.
Fifteen.
All right.
Great job.
Well, that's it.
That's all there is to the Firm Flex simple set and workout.
You guys did great and I'm sure you did great at home too.
You were right, Jake.
This is simple and fun.
And now we're going to throw it back to you and you at home enjoy your Firm Flex.
Congratulations on completing your first Firm Flex workout.
Well that was your first step on your way to a healthier and fit lifestyle.
The regular use of the Firm Flex will strengthen your heart and cardiovascular system, tone
and firm your entire body, reduce stress and will help you look better and feel great about
yourself.
Well, now that you know how easy my simple seven exercises are, there's no reason why
you can't make them a part of your daily routine.
Keep your workouts fun.
Put on some rockin' music or include a family member or a buddy as your Firm Flex training
partner.
Just 15 to 30 minutes, three times a week.
That's all it takes to stay on track.
Now you have to remember that results don't happen overnight.
They happen one day at a time.
So it's important that you focus on your long term goals and work toward them with each
session on your Firm Flex.
You can accomplish anything you set your mind to do.
Whatever your goals may be, if you believe you're a winner, you'll become a winner.
Don't quit.