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TABLE OF CONTENTS

©2008 Fitness Quest Inc. All rights reserved. Made in China.Leg Magic® and Fitness Quest® are registered trademarks of Fitness Quest Inc.

U.S. Design Patents #D512,111 and #D550,312, Australia Design Patent No. 313184,European Design Patent No. 000625900-0001 and No. 68267-0001,Japan Design Patent No. 1301306, Canadian Design Patent No. 118356,Taiwan Design Patent No. D-120670, China Design Patent No. ZL 2006 3 0315286.9.Other U.S. and Foreign Patents Pending.

No part of this booklet may be reproduced or utilized in any form or by any means electronic,mechanical or otherwise without the express written consent of the copyright holder.

11/20/08

Important Safety Information ...............................................2

Equipment Warning/Caution Labels.....................................3

Specifications & Parts ..........................................................3

Introduction ..........................................................................4

Assembly Instructions.......................................................5-8

Care & Storage .....................................................................8

Getting Started .....................................................................9

Adjusting the Handlebar Assembly Height

Parts List ............................................................................10

Exploded View....................................................................11

Exercise Guidelines.......................................................12-13

Warm-Up & Cool Down Stretches ................................14-15

Leg Magic® Pulse System ..................................................16

Leg Magic® Pulse Workout ...........................................16-17

Leg Magic® Pulse Exercises..........................................18-25

Workout Progression ..........................................................26

Leg Magic® Pulse Workout Tracking Sheet........................27

Cardiovascular Conditioning.........................................27-28

Progressive Cardiovascular Training Program ...................29

Cardio Workout Tracking Sheets........................................30

JUMP START DIET ......................................................31-36

Progress Chart ..........................................Inside Back Cover

®

1/2 cup chocolate or vanilla puddingmade with skim milk

hot chocolate made with skim milk

8 oz. water5 ginger snaps or vanilla wafers

8 oz. water3 small mint patties or3 Hershey’s Miniatures®

3 cups light microwave popcorn

2 small cookies (about 50 calories each)8 oz. water

1 oz. pretzels1 cup skim milk

8 oz. water2 tsp. peanut butter6 crackers1 cup skim milk

1/2 cup cereal1/2 skim milk8 oz. water

EVENING SNACK(CHOOSE JUST ONE OPTION)

RULES for eating your evening snack:Have it in a relaxed setting where you can enjoy them as a child would.Do nothing while having your snack, do not read, write or watch TV.

Make your snack last 20 minutes.DO NOT go back for seconds.

JUMP START DIET

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JUMP START DIET

DINNER CONTINUED

8 oz. water3 oz. pork chop, lean only, baked, broiled or grilled1 small baked potato1 tsp. butter1 cup green beans1 large salad made with mixed greens1 tsp. olive oil with flavored vinegar (no need tomeasure vinegar) or 1 Tbsp. regular dressing

8 oz. water1 piece (3 oz.) turkey baked, broiled or grilled. Brush lightlywith olive oil and favorite seasonings before cooking.

1 small baked potato with 1 tsp. butter1 cup broccoli

8 oz. water1 cup vegetable soup6 crackers2 oz. lean ham1/2 large whole grain pita with mustard2 sliced carrots

8 oz. water3 oz. lean hamburger, grilled or broiled1 Tbsp. ketchup1 hamburger bun, tomato, lettuce, pickle andonion if desired

8 oz. water2 slices cheese pizza from a medium pie, bakedin pizza oven not in pan

1 large mixed green salad1 Tbsp. reduced fat salad dressing

8 oz. water1 cup angel hair pasta with 1/2 Tbsp. olive oil with garlicon pasta and topped with 1 tsp. grated cheese

3 oz. grilled chicken with Italian seasonings1 large salad with mixed greens1/2 Tbsp. olive oil and vinegar or1 Tbsp. salad dressing1/2 cup cooked green beans

8 oz. water3 oz. pork chop, lean only, broiled or grilledwithout added fat

1/2 cup rice with 1 tsp. butter1/2 cup applesauce1 large mixed green salad1/2 Tbsp. olive oil and vinegar (no need to measure vinegar)or 1 Tbsp. reduced fat dressing

8 oz. water3 oz. white fish such as flounder, baked and brushedwith olive oil and favorite seasonings

1 small baked potato1 Tbsp. sour cream and chives1 cup broccoli or cauliflower

8 oz. water3 oz. chicken breast, no skin, baked, broiled or grilled3 to 4 new boiled potatoes tossed with 1 Tbsp. butterand sprinkled with garlic and parsley

1 cup beets or other vegetable1 large salad made with mixed greens1 Tbsp. olive oil with flavored vinegar(no need to measure vinegar)

8 oz. water1 cup angel hair pasta3 oz. boiled shrimp, tossed1/2 Tbsp. olive oil and garlic1 tsp. grated cheese1 mixed green salad1/2 Tbsp. salad dressing

8 oz. water3 oz. lean pork chop, baked withreduced fat cream of mushroom soup

1/2 cup noodles with 2 Tbsp. gravy from pork chop1 cup green beans1 large salad made with mixed greens2 tsp. olive oil with flavored vinegar(no need to measure vinegar)

8 oz. water4 oz. fish, baked, broiled or grilled, brushed lightly witholive oil and favorite seasonings

1/2 cup corn1 tsp. butter1 cup broccoli1 small dinner roll

IMPORTANT SAFETY INFORMATION

1) Before starting this or any other exercise program,consult your physician. Your physician should assistyou in determining the target heart rate zone appropriatefor your age and physical condition. Certain exerciseprograms or types of equipment may not be appropriatefor all people. This is especially important for people overthe age of 35, pregnant women, or those with pre-existinghealth problems or balance impairments. If you aretaking medication which may affect your heart rate,a physician's advice is absolutely essential.

2) Start out slowly and progress sensibly. Even if you arean experienced exerciser, start with the beginner workoutand become familiar with all of the exercises beforemoving on to more advanced workouts or exercises. Forbest results, perform all of the exercises at the tempodemonstrated in the DVD.

3) Do not overexert yourself with this or any otherexercise program. Listen to your body and respondto any reactions you may be having.You must learn todistinguish “good” pain, like fatigue, from “bad” pain, whichhurts. If you experience any pain or tightness in yourchest, an irregular heartbeat, dizziness, nausea, orshortness of breath, stop exercising at once andconsult your physician immediately.

4) Warm up before any exercise program by doing 5 to 10minutes of gentle aerobic exercise, such as walking,followed by stretching.

5) Before EACH use, visually inspect the equipment,pedals, and PRT (Power Resistance Toning) springsfor wear and tear and to ensure they are workingproperly. Never operate the equipment if theequipment is not functioning properly.

6) USE CARE when getting on and off the equipment.

7) Use this equipment ONLY for the intended use asdescribed in this manual. Do not modify the equipment oruse attachments not recommended by the manufacturer.

8) Have plenty of clearance space on all sides of yourequipment. It is important to keep children, pets, furnitureand other objects out of the way when using your equip-ment. You should have a minimum of 3 feet of clearancespace on all sides of your equipment.

9) Wear appropriate clothing when exercising.Workoutclothing should be comfortable and lightweight, and shouldallow freedom of movement. Wear comfortable athleticshoes made of good support with non-slip soles, such asrunning or aerobic shoes.

10) Breathe naturally, never holding your breath duringan exercise. Avoid over training, you should be able tocarry on a conversation while exercising.

11) THIS EQUIPMENT IS NOT FOR USE BY CHILDREN.To prevent injuries, keep this and all fitnessequipment out of the reach of children.Follow these simple rules:

– Keep children out of rooms where you have yourexercise equipment.

– Store exercise equipment in a room that can be locked.

– Know exactly where your children are when you work out.

– If you have small children at home, don’t wear headphoneswhile you work out.

– Talk to your kids about the dangers of exercise equipment.

12) Cool down after an exercise session, with 5 to10minutes of gentle exercise, such as walking, followedby stretching.

13) Handicapped or disabled people must have medicalapproval before using this equipment and should be underclose supervision when using any exercise equipment.

14) Only one person at a time should use this equipment.

15) DO NOT put hands, feet, or any foreign objects onor near this equipment when in use by others. Usecaution not to pinch fingers or hands in moving partswhen folding, setting up, or using the equipment.

16) To prevent the Leg Magic® Pulse exerciser fromtipping and causing an injury, set up and use theequipment on a solid, level surface and follow the exerciseinstructions demonstrated in the DVD and the exerciseinstructions described on pages 18 through 25 of thismanual. Failure to follow these instructions could result inserious injury or death. Make sure to grip the Handlebarswhen getting on and off your exerciser.

17) Always hold the Handlebar Assembly when steppingon and off the Leg Magic® Pulse exerciser. Failure tofollow this instruction could cause you to slip and fall,resulting in serious injury or death.

18) The Leg Magic® Pulse is designed and constructed forPERSONAL OR HOUSEHOLD USE ONLY. The Leg Magic®Pulse should NOT be used in commercial settings including,without limitation, health clubs and fitness centers. Failure tofollow these instructions could result in serious injury or death.Further, use of the Leg Magic® Pulse in a commercial setting orresale by an unauthorized dealer voids the warranty. See LimitedWarranty Card for details.

19) Do not remove the PRT springs from the exerciser.This could result in serious injury or death as well asdamage to exerciser.

WARNINGYOU AND OTHERS CAN BE SERIOUSLY INJURED OR KILLED IF WARNINGS ONTHE EQUIPMENT, IN THIS OWNER’S MANUAL AND VIDEO ARE NOT FOLLOWED.

Go to www.fitnessquest.com or call 1-800-497-5831for replacement labels, manuals or video(s).

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LUNCHChoose a Lean Cuisine® meal of your choice! (If you have difficultyfinding Lean Cuisine® meals at your local grocer, another optionis meals from Healthy Choice® or Weight Watchers®.)

YOGURT

AFTERNOON SNACK(CHOOSE JUST ONE OPTION)

8 oz. water1 cup strawberries

8 oz. water1 oz. low fat cheese6 saltine crackers

8 oz. water1 banana

8 oz. water1 cup low fat, flavored yogurt with1 Tbsp. low fat granola cereal on top

8 oz. water1 tsp. peanut butter6 saltine crackers1 apple

8 oz. water1 cup low fat chocolate milk

8 oz. water1 cup vegetable soup6 crackers

8 oz. water3 cups light popcorn

8 oz. water15 grapes

8 oz. water1 cereal bar (about 140 calories)

DINNER(CHOOSE JUST ONE OPTION)

8 oz. water3 oz. sirloin steak, lean only, broiled or grilledwithout added fat

1/2 cup rice with 1 tsp. butter1/2 cup cooked carrots1 large mixed green salad with1 Tbsp. reduced fat dressing

8 oz. water3 oz. baked ham1 cup noodles1 tsp. butter1/2 cup applesauce1 cup mixed vegetables

8 oz. water3 oz. steak, (lean only) broiled or baked1 cup noodles with 1 tsp. butter1/2 cup applesauce1 cup mixed vegetables

8 oz. watersalad with romaine lettuce1/4 cup mandarin oranges1/4 cup sliced strawberries2 Tbsp. chopped walnuts1 Tbsp. raspberry vinaigrette dressing3 oz. white meat chicken1 oz. crumbled feta cheese

8 oz. water1 cup cooked pasta1/2 cup spaghetti sauce1 tsp. grated cheese3 oz. lean ground beef in sauce

8 oz. water1 cup angel hair pasta1 clove garlic topped with green and red pepperssautéed with 1 Tbsp. olive oil

3 oz. grilled shrimp1 tsp. grated cheese

JUMP START DIET EQUIPMENT WARNING/CAUTION LABELS

WARNINGFailure to read and follow the safety instructions stated in the Owner’sManual and Video may result in POSSIBLE SERIOUS INJURY OR DEATH.KEEP CHILDREN AWAY. Maximum user weight 250 lbs. Replace thislabel if damaged, illegible or removed. Class HC.

WARNING LABEL

SPECIFICATIONS & PARTS

Length: 18”Width: 42”Height: 36” to 39”

WARNINGLABELCAUTION

LABEL

Product Weight: Approx. 19 lbs.Maximum User Weight: 250 lbs.

Assembled Approximate Specifications:Dimensions are based on unit set up for use.

IMPORTANT: See below for placement of the following Warning/Caution Labels on your equipment.

0400106HandlebarAssembly

0600009Foot Platform

0100308LockingKnob

0100315Spring-LoadedLocking Knob

0100135Rear End Cap

PRTSpring

PRTSpring

0400103Main FrameAssembly

0400110Right RailAssembly

0100310End Cap

0100319FrontEnd Cap

0400107Support Tube Assembly

0100310End Cap

INCLUDESWORKOUT DVD

0800088

0400115Left RailAssembly

Place hand here when folding.Keep hand outside of tubes toprevent pinched fingers.

CAUTION LABEL 1

CAUTION

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Congratulations on your purchase of the Leg Magic® Pulse exerciser! You’ve just taken an importantstep toward your fitness goals. Whether that means toning the muscles of your hips and thighs,or stretching all of your lower body muscles, the Leg Magic® Pulse exerciser can help you get theresults you want.

Working out on comfortable, efficient equipment that allows you to start and progress at the levelthat’s appropriate for you is a vital element in sticking with a program of regular exercise. Withyour Leg Magic® Pulse exerciser, you’ll use all of the lower body muscles in smooth natural motions.You’ll be able to choose the Leg Magic® Pulse workout that’s perfect for your fitness level and beginyour workouts right away – just what you need to improve your fitness the healthy, easy way!

Just a few minutes a day is all it takes to begin experiencing the toning and stretching benefitsof your Leg Magic® Pulse exerciser. Aerobic exercise and additional abdominal and upper bodymuscle strengthening workouts are required to round out your program. With regular use of yourLeg Magic® Pulse exerciser and consistent aerobic exercise, you may soon notice some importantchanges in yourself, such as:

• More endurance and stamina• Less body fat and excess weight (if you do not increase your calorie intake)• Improved lower body muscle tone• Increased energy for daily tasks• Less stress and a more positive outlook

With a minimal time commitment, you’ll receive an impressive return on your investment!

We’re so sure that you will be completely satisfied with your Leg Magic® Pulse exerciser that weencourage you to write or call our Customer Service Specialists at the address or phone numberlisted below, or contact us on our website. As always, you have our personal assurance that wewant your complete satisfaction. After all, your success is our success too!

Sincerely,

Karla Williamson, Customer Service

Leg Magic® Pulse, Customer Service Department292 Fitness Quest Plaza, Canton, OH 44750-1001

Call Toll Free: 1-800-321-9236 • Monday – Friday, 8:30am to 8:00pm, Eastern Standard Time.Email: customersupport@fitnessquest.com • www.fitnessquest.com

Please do not call the above number for Parts. See Ordering ReplacementParts section below.

IMPORTANT: This owner’s manual is the authoritative source of information aboutyour Leg Magic® Pulse exerciser. Please read it carefully and follow all the instructions.

When ordering parts, please contact our Parts Department, toll free at 1-800-497-5831,Monday through Friday, 8:30am to 8:00pm, Eastern Standard Time.

IMPORTANT: You must have your serial number, date of purchase and this manual readywhen calling for parts.

Serial #: ____________________________ Date_______________

INTRODUCTION

Ordering Replacement Parts

JUMP START DIET

MORNING SNACK(CHOOSE JUST ONE OPTION)

8 oz. water1 cup fat free yogurt

8 oz. water1 cup sugar free hot chocolatemade with skim milk

8 oz. water1 pear

8 oz. water1 orange

8 oz. water1 apple

8 oz. water1 cereal bar (about 140 calories)

8 oz. water1 kiwi

8 oz. water1/2 cup oatmeal, cooked1 cup skim milk1/2 banana

8 oz. water2 pancakes (4 inches across)1 Tbsp. maple syrup1/2 cup orange juice

8 oz. water1 slice french toast1/2 cup fresh blueberries1 cup skim milk

8 oz. water1/2 english muffin1 egg poached1/2 cup fruit juice

8 oz. water1 slice whole grain bread1 egg scrambled1 cup cubed melon

8 oz. water1 cup fat free yogurt1/3 cup low fat granola cereal1 cup sliced strawberries

8 oz. water3/4 cup cereal1 cup skim milk1/2 cup sliced strawberries

8 oz. water3/4 cup cereal and 2 Tbsp.crushed walnuts

1/2 cup skim milk4 oz. orange juice

8 oz. water1 slice whole grain bread1 egg scrambled or poached4 oz. orange juice

8 oz. water1 slice cinnamon bread1 tsp. butter4 oz. orange juice

BREAKFAST CHOICES(CHOOSE JUST ONE OPTION)

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JUMP START DIET

The Jump Start DietThis 2-week menu plan is based on 1200 to 1300 calories. We haveconsciously used real food and have even put in some foods often thoughtof as "off limits" when trying to lose weight. The plan is nutritionally soundand offers a variety of foods from all food categories.You may substituteone food within a food group for another, such as a pear for an apple or3 oz. of chicken for 3 oz. lean beef. The most important thing to rememberis to pay attention to portion sizes. When it says 1 cup, you need tomeasure out 1 cup, etc.

The plan is extremely simple to follow. Simply pick one selection for eachmeal as your day goes along. Note that your lunch will consist of a LeanCuisine® meal. This is done so that you have a realistic option to eat atwork or on the go. (If you don't find Lean Cuisine® meals at your localgrocer, other options are Healthy Choice® and Weight Watchers® lunches.)

We have also built in a special treat at the end of most days. This isbecause people have the biggest success when they are allowed to havesome of their favorite foods. They do not feel deprived and are not temptedto binge. Success comes because they are able to stick with the plan, loseweight and meet their goals without feeling like they were "on a diet". Theimportant thing to remember is to use only the portion size given, do not goback for more or guess on your portion size.

If you do not wish to eat the snack after your evening meal, or feel that youcannot limit your portion size, it can be omitted.

Foods and condiments that can be used without adding significant caloriesinclude:

• Non-caloric beverages, this includes diet carbonated drinks• Fat free condiments such as mustard, ketchup and vinegar• Seasonings such as onion, garlic and herbs• Artificial sweeteners• Coffee, tea and herbal teas

IntroductionThis program is designed to "jump start" you on your way to better healthand fitness. In just 2 weeks, just 14 short days, you will begin to form habitsto help you reach your fitness goals faster and easier than ever before.

ASSEMBLY INSTRUCTIONS

Occasionally our products contain components that are pre-lubricated at the factory. We recommendthat you protect flooring, or anything else the parts may contact, with newspaper or cloth.

Note: All location references, such as front, rear, left or right, made in these instructionsare from the user standing on the exerciser and facing forward.

Lay out the PartsLay out the parts of your Leg Magic® Pulseexerciser as shown and familiarize yourselfwith part names for easier assembly.

T-Phillips Screwdriver

13mm & 14mm Wrench

M8 x 20mm Allen Bolts (6)M8 x 17mm x 1.5t Curved Washers (6)

M8 x 55mm Carriage BoltM8 x 16mm x 1.5t WasherM8 Acorn Nut

5mm AllenWrench

(mm)

M5 x 13mm Phillips Screws (3)

10 20 30 40 6050 70 80 90 100 110 120 130

Fastener Pack0100316

Tools Required: IncludedT-Phillips Screwdriver13mm &14mm Wrench5mm Allen Wrench

Handlebar Assembly0400106

Support Tube Assembly0400107

Main Frame Assembly0400103

Left Rail Assembly0400115 Right Rail Assembly

0400110

Front EndCaps

0100319

Rear EndCap

0100135

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Using Healthy Eating Choices

JUMPSTARTDIET

Table of Contents

Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . 32

The Jump Start Diet . . . . . . . . . . . . . . . . . . . . 32

Breakfast Choices. . . . . . . . . . . . . . . . . . . . . . 33

Morning Snack . . . . . . . . . . . . . . . . . . . . . . . . 33

Lunch . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34

Afternoon Snack . . . . . . . . . . . . . . . . . . . . . . . 34

Dinner . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34-35

Evening Snack . . . . . . . . . . . . . . . . . . . . . . . . 36

STEP 1 - Attach End CapsAttach the Front and Rear End Caps to the MainFrame Assembly using the (3) Phillips Screws andthe T-Phillips Screwdriver provided.

STEP 2 - Attach Right and Left Rail Assembliesa. Attach the Right Rail Assembly (marked ‘R’) to the right side of the Main Frame Assembly by handtightening the (3) Allen Bolts with Curved Washers.

b.Repeat this procedure on the Left side (marked ‘L’) of the Main Frame Assembly by hand tighteningthe (3) Allen Bolts with Curved Washers.

c. Tighten all (6) Allen Bolts with the Allen Wrench provided.

Main FrameAssembly

Front EndCap

Front EndCap

Rear EndCap

Main FrameAssembly

Main FrameAssembly

CurvedWasher

Curved Washer

Allen Bolt

Allen Bolt

Right RailAssembly

Left RailAssembly

2a

2b

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CARDIO WORKOUT TRACKING SHEETS

ACTIVITY DATE HOW LONG(minutes) HEART RATE HOW HARD

(RPE)*

Use these charts to keep track of your progress over time. Before writing on them, make as many copies as youthink you’ll need. We suggest you keep these in a notebook. You will find it both informative and motivational tolook back at what you’ve done. This data will help you chart future fitness goals as you continue to improve.

*RPE = rating of perceived exertion; this means you match up a numerical rating (RPE) of 1-10, with how you feel(RPE descriptive rating in chart above). A rating of 2 -3 is equal to a warm-up or recovery level of effort; 4 -5equates to moderate to somewhat challenging; 6 -10 represents effort that is somewhat hard, to very hard.

ACTIVITY DATE HOW LONG(minutes) HEART RATE HOW HARD

(RPE)*

STEP 3 - Attach and Raise the Support Tube Assemblya. Lay the Support Tube Assembly across the top of the Main Frame Assemblyas shown. Align the holes of the Support Tube Assembly and Main FrameAssembly at the Front of the unit. Insert the Carriage Bolt through thesquare hole on the Left side of the Support Tube Assembly and the MainFrame Assembly. Add Washer and Acorn Nut to threaded end and tighten.Do Not over tighten, as this area must pivot.

b.Unscrew the Locking Knob at the Front of the Main Frame Assembly.

Caution: Keep fingers and hands away from the area at thebottom of the Support Tube.

c. Lift the Support Tube Assembly to an upright position.

d. Tighten the Knob by turning clockwise.

3a

3b

Support TubeAssembly

Support TubeAssembly

LockingKnob

Main FrameAssembly

Main FrameAssembly

Carriage Bolt

Acorn Nut

Washer

FRONT

FRONT

REAR

-------- 29 ---------------- 8 --------

WEEK HOW OFTEN(times per week)

HOW HARD(% heart rate)

HOW LONG(minutes)

HOW HARD(RPE)* RPE DESCRIPTIVE RATING

1

2

3

4

5

6

2 - 3

2 - 3

2 - 3

2 - 3

3

3 - 4

2 - 4

2 - 4

2 - 4

2 - 4

2 - 4

2 - 4

Somewhat easy to somewhat hard

Somewhat easy to somewhat hard

Somewhat easy to somewhat hard

Somewhat easy to somewhat hard

Somewhat easy to somewhat hard

Somewhat easy to somewhat hard

5 - 15

5 - 15

10 - 17

10 - 17

15 - 20

15 - 20

40 - 50

40 - 50

40 - 50

50 - 60

50 - 60

50 - 60

PROGRESSIVE CARDIOVASCULAR TRAINING PROGRAM

The training program that follows is a progressive training program for cardiovascular conditioning.It can be used for any aerobic activity you choose. But remember, these are only guidelines.People with medical conditions should discuss this training program with their physician.

MOVINGBEYOND

BASE-LEVELFITNESS

CONDITIONINGBASE

MAINTENANCE

*RPE = rating of perceived exertion; this means you match up a numerical rating (RPE) of 1-10, with how you feel(RPE descriptive rating in chart above). A rating of 2 -3 is equal to a warm-up or recovery level of effort; 4 -5equates to moderate to somewhat challenging; 6 -10 represents effort that is somewhat hard, to very hard.

Smart ProgressionIn regard to progressing to a higher intensity level,longer duration, or more frequent sessions, it makesgood sense to change only one of these elements ata time.You run a higher risk of overuse injury if yousimultaneously increase more than one of theseelements. A conservative yet effective guideline is toincrease intensity or duration by no more than about5 percent. You should adapt to this increase over aperiod of a week or two, and then consider changingone of the other variables (frequency, duration orintensity) or further progressing the one you’veadapted to.

Top Aerobic ExerciseNo one cardiovascular activity is better than another!Manipulating how hard (intensity), how often (duration),and how long (frequency) you participate in a particularaerobic activity determines its effectiveness or lackthereof. And of course, you have to like what you’redoing. Choose the type of aerobic activity that is right foryou by identifying one or more types of cardio exercisethat you can see yourself sticking to, and enjoying,for the rest of your life. Often, the best aerobic exercisewill be not one, but several activities that are fun and feelgood to your body. Excellent cardiovascular activitiesinclude, but are not limited to, walking, swimming, waterfitness, jogging, running, cross-country skiing, in-lineskating, lateral movement training (slide), cycling,mountain biking, and step training.

WEEK HOW OFTEN(times per week)

HOW HARD(% heart rate)

HOW LONG(minutes)

HOW HARD(RPE)* RPE DESCRIPTIVE RATING

7 - 9

10 - 13

14 - 16

17 - 19

20 - 23

24 - 27

3 - 4

3 - 4

3 - 4

3 - 5

3 - 5

3 - 6

3 - 4

4 - 5

4 - 5

4 - 5

4 - 5

4 - 5

Moderate to somewhat hard

Somewhat hard to hard

Somewhat hard to hard

Somewhat hard to hard

Somewhat hard to hard

Somewhat hard to hard

20 - 25

21 - 25

26 - 30

26 - 30

31 - 35

31 - 35

60 - 65

65 - 70

65 - 70

70 - 75

70 - 75

70 - 75

WEEK HOW OFTEN(times per week)

HOW HARD(% heart rate)

HOW LONG(minutes)

HOW HARD(RPE)* RPE DESCRIPTIVE RATING

After 4-6months 3 - 6 3 - 6 Easy - Moderate to somewhat hard30 - 60 40 - 85

CARE & STORAGE

CARE

Your Leg Magic® Pulse exerciser has been carefully designed to require minimum maintenance.To ensure this, we recommend that you do the following:

• Keep your unit clean. Wipe sweat, dust or other residue off the Rails, Foot Platforms and HandlebarAssembly with a soft, clean cloth after each use.

FOLDING YOUR UNIT FOR STORAGE

a. To fold, loosen the Spring-Loaded LockingKnob and pull outward. Lower the HandleAssembly to it’s lowest position. Allow thePin to pop into place and tighten.

b. Loosen the Locking Knob and lay theSupport Tube Assembly on top of theMain Frame Assembly.

ASSEMBLY IS NOW COMPLETE.IMPORTANT:

Please read this owner’s manual before beginningyour workout for important instructions on howto use your Leg Magic® Pulse exerciser.

STEP 4 - Handle Assemblya. Insert the Handle Assembly into the Support Tube Assembly.Pull outward on the Spring-Loaded Locking Knob and allowthe pin to pop into one of the adjustment holes.

b. Tighten the Spring-LoadedLocking Knob by turningclockwise.

HandleAssembly

Spring-LoadedLocking Knob

AdjustmentHoles

Support TubeAssembly

4a

4b

Spring-LoadedLocking Knob

LockingKnob

Main FrameAssembly

Support TubeAssembly

Make sure all knobs aresecure before exercising.

-------- 9 ---------------- 28 --------

GETTING STARTED

Adjusting the Handlebar Assembly HeightThe Handlebar Assembly may be adjusted up or down to accommodate your body size or height. Toadjust the Handlebar Assembly, loosen the Spring-Loaded Locking Knob on the Support TubeAssembly and pull out on the Adjustment Knob until the Handlebar Assembly easily moves up anddown. Slide the Handlebar Assembly up or down until the top of the Handlebar Assembly is at waistheight when you are standing in front of the unit.

When the Handlebar Assembly is at the desired height, allow the Spring-Loaded Locking Knob to popinto the hole and tighten the Knob by turning clockwise.Make sure the Handlebar Assembly issecure before beginning to exercise.

CAUTION: Do not try to adjust the Handlebar Assembly height while standing on the FootPlatforms of the Leg Magic® Pulse exerciser. All adjustments must be made while standing onthe floor.

HandlebarAssembly

Spring-LoadedLocking Knob

Support TubeAssembly

REAR

FRONT

When using this equipment, we recommend that you protect flooring orcarpeting, or anything else the parts may contact with a protective material,

including but not limited to a non-slip mat.

Benefits of Aerobic TrainingHealth benefits of aerobic exercise include the following:

1. A stronger and healthier heart.

2. Increased HDL. This “good” cholesterol helps keepyour arteries unplugged and healthy.

3. Decreased total cholesterol. This is the debris inyour blood that can clog your arteries.

4. Reduced blood pressure. Even moderate exercisecan help.

5. Reduced risk for heart attack and stroke.

6. Decreased body fat and an ability to help youreach your desirable weight. You’ll become a betterfat-burner and burn a lot of calories every session.

7. Decreased risk for diabetes.

8. Reduced feelings of anxiety, tension, and depression.

9. Improved sleep.

10. Higher levels of energy. Efficient delivery and useof blood and oxygen is the key to increased vigorand performance.

Warming Up And Cooling DownWarming up and cooling down are essential to abalanced and safe exercise program. A properwarm-up and cool down can:

• Make your workouts safe and easier to do,

• Limit the risk of unnecessary stress on your heart,

• Get you ready for your activity,

• Improve your stamina and endurance (you won’ttire as quickly),

• Decrease your risk for injury,

• Increase enjoyment of your workouts, and

• Help you stick with your health and fitness program.

Warm-Up

To prevent injury and maximize performance, werecommend that each workout period should start witha warm-up.Your warm-up should gently prepare yourmuscles for the coming exertion. Start by doing 5 to 10minutes of gentle exercise that gradually increases yourheart rate and loosens up your muscles.Your warm-upexercise should be aerobic in nature and only require aneasy, unforced range of motion. This should be followedby 5 to 10 minutes of stretching. Refer to the stretchesfound on pages 14 and 15 of this manual. Never pushyourself beyond a point of gentle tension or strain.Keep your movements gentle, rhythmic and controlled.

Cool Down and Stretching

Your workout should be followed by a cool down. Thecool down should consist of 5 to 10 minutes of slowwalking followed by stretching. Refer to the stretchesfound on pages 14 and 15 of this manual. Never pushyourself beyond a point of gentle tension or strain.Keep your movements gentle, rhythmic and controlled.

How Often, How Long, and How Hard

The choices you make about the frequency (how often),duration (how long), and intensity (how hard) at whichyou will train, will directly influence your training results.

How often. If you want to see serious improvements inyour fitness, lose weight and develop a good trainingbase, you need to do cardio workouts three to sixtimes per week.

If you are just starting a program or out of shape, don’tlet these recommendations discourage or mislead you.Realize that doing cardio training two to three times perweek will still result in significant fitness improvementand health benefits. Your long-term goal is to build upto exercising your heart on most days of the week.

How long. How long you work out depends on yourcurrent level of fitness. Again, if you’re just starting aprogram or out of shape, don’t follow strict textbookrecommendations. Instead, start with 5 to 10 minutesonce or twice per day.You will see significant fitnessimprovement. Your long-term goal is to build to aduration of 30 to 60 minutes of cardiovascularactivity on most days of the week.

How hard. Aerobic intensity guidelines for healthy adultsare generally set at 60 to 85 percent of heart rate. But,if you’re out of shape, remember that moderate to lowlevel and consistent cardiovascular training – well belowthe standard recommendations set forth – can result insubstantial and beneficial effects to your health andcan greatly improve cardiovascular endurance.

You can use the following calculation to determine whatpercentage of your heart rate you are working at:

% heart rate = (220 - age) x %.

Using this calculation, a 70% heart rate for a 40 year oldwould be (220 - 40) x 70% or 126. Thus, this individualwould need to reach 126 beats per minute to equal a70% heart rate.

The above are guidelines, people with any medicallimitations should discuss this formula with theirphysician.

-------- 27 ---------------- 10 --------

LEG MAGIC® PULSE WORKOUT TRACKING SHEET

Use the chart below to keep track of your progress over time. Before writing on it, make as many copies as youthink you'll need. We suggest you keep these in a notebook. You will find it both informative and motivational tolook back at what you've done. This data will help you chart future fitness goals as you continue to improve.

EXERCISE DATE REPS SETS DATE REPS SETS

Leg Magic® Basic

Repeater Lunges

Inner Thigh Pulse

Repeater Squats

Outer Hip andThigh Pulse

Stationary Lunges

Leg Magic®Squeeze & Hold

Repeater Lunges

Leg Magic® Basicwith Arm Toning

V-Sit With HeelTaps

Ab Roll Back

Hip LIft

Push-Up

CARDIOVASCULAR CONDITIONING

Exercise that challenges the heart is a simple part ofan exercise program – almost anyone can walk, run,treadmill, climb steps, or bike. But, creating a progres-sive, time efficient and results oriented cardio programtakes a little planning. A properly designed and consis-tently performed cardiovascular training program is anessential part of your program if you want to improveyour health and lose weight, or maintain a healthylifestyle.

Training AerobicallyAerobic exercise is the key to building a stronger heartand can reduce your chances of heart disease, as wellas burn lots of fat and calories. Aerobic exercise is anyactivity that you can keep at for several minutes orlonger and increases your heart rate. Activities that havethe potential to condition the heart typically involve thelarge muscles of the hips, thighs, and buttocks.Examples include walking, hiking, jogging, running,cycling, in-line skating, swimming, cross-country skiing,and stair stepping.

PARTS LIST

6 0400026 Slider Frame 2

10 0100319 Front End Cap 2

11 0100135 Rear End Cap 1

14 0100310 End Cap 4

16 0100314 Support Tube Sleeve 1

18 0100137 Round End Plug 2

19 0700022 Grip 2

21 0100315 Spring-Loaded Locking Knob 1

23 0100024 M8 x 55mm Carriage Bolt 9

25 0100139 M8 Nylon Nut 8

26 0100140 M8 x 16mm x 1.5t Washer 5

27 0100049 M8 x 20mm Allen Bolt 10

28 0100026 M8 x 12mm Allen Bolt 4

29 0100323 Stopper Cap 8

30 0100136 M5 x 13mm Phillips Screw 6

31 0100317 T-Phillips Screwdriver 1

64 0100029 M8 x 17mm x 1.5t

Curved Washer 6

65 0100122 5mm Allen Wrench 1

67 0100023 Roller 8

68 0600009 Foot Platform 2

69 0400107 Support Tube Assembly 1

70 0400111 Rail 2

71 0400103 Main Frame Assembly 1

72 0100308 Locking Knob 1

73 0100309 Round End Plug 1

74 0100005 M8 Acorn Nut 1

75 0100313 Platform Stop 8

76 0100312 Spring 8

77 0100311 Axle 4

78 0400027 U Bracket 2

79 0100318 13mm & 14mm Wrench 1

80 0400106 Handlebar Assembly 1

81 0100321 Front Riser 2

82 0100320 Rear Riser 1

83 0100324 M8 Nylon Nut 1

0100316 Fastener Pack 1

0400110 Right Rail Assembly 1

0400115 Left Rail Assembly 1

0800085 Owner’s Manual 1

0800088 Rosalie Brown Workout DVD 1

ITEM PART# DESCRIPTION QTY. ITEM PART# DESCRIPTION QTY.

-------- 11 ---------------- 26 --------

18

68

19

1918

68

25

25 2727

7576

25

67

6

67

7776 75

75

31 65 79

76

282810

2727

27

14

70

14

30

30

30 30

11

8182

7726

26

78

738372

23

10

21

75

7576

77

2826

14

14

70

29

2727

27

6464

64

28

787675

75

27

2567

2323

6725

67

6

2323

6725

2725

76

26 7677

16

74

6464

64

26

69

71

80

7675

67

23

2323

2367

25

29

WORKOUT PROGRESSION EXPLODED VIEW

Use this chart to help you progress through your workouts in a safe and effective manner. Werecommend that your workout routine includes all of the exercises shown in this manual. Theexercises should be performed in the order shown on your Leg Magic® Basic workout DVD. Addthe Leg Magic® Pulse Workout to your exercise routine after you have mastered the Leg Magic®Basic Workout and are using it at least 3-5 times a week. Once you have mastered that routine,then and slowly start replacing your Leg Magic® Basic workouts with Leg Magic® Pulse workoutswhich will continue to enhance the results that you see and feel. Lastly, if you miss a few days ofworkouts, go back to the level that you were working at previous to the missed time. Properprogression will help you achieve better results.

FITNESS LEVEL DURATION OF REPS NUMBER SETS - LEG MAGIC® PULSE ROUTINE HOW OFTEN

Beginner 30 seconds per exercise 1 set 3 x weekwith rests if needed

Intermediate 60 seconds per exercise 2 sets, with the second set performed every otherfor 30 seconds per exercise day

Advanced 60 seconds per exercise 2 - 3 sets, with the second and third sets most daysperformed for 30 seconds per exercise

These recommendations will vary depending on your fitness level. If you feel comfortable, move upone level, or if you prefer to stay at the same level for an additional week(s) listen to your body anddo so. The Leg Magic® Basic and Pulse Workouts can be followed continuously by continuing withthe Advanced Level recommendations and adding additional sets to each exercise in your workouts.

-------- 25 ---------------- 12 --------

EXERCISE GUIDELINES

IMPORTANT:

If you are over 35 and have been inactive forseveral years, you should consult your physician,who may or may not recommend a gradedexercise test. Your physician can also assist youin determining the Target Heart Rate Zoneappropriate for your age and physical condition.

You should also consult your physician if youhave the following:

• High blood pressure

• High cholesterol

• Asthma

• Heart trouble

• Family history of early stroke orheart attack deaths

• Frequent dizzy spells

• Extreme breathlessness after mild exertion

• Arthritis or other bone problems

• Severe muscular, ligament ortendon problems

• Other known or suspected disease

• If you experience any pain or tightnessin your chest, an irregular heartbeat orshortness of breath, stop exercisingimmediately. Consult your physicianbefore continuing.

• Pregnant

• Balance impairment

• Taking medications that affect heart rate

IMPORTANTPlease review this section before you begin exercising.

Workout PhasesRegardless of whether you are working out with yourLeg Magic® Pulse exerciser or doing a cardio workout,your workout should consist of the following threephases.

Warm-UpTo prevent injury and maximize performance, werecommend that each workout period should start witha warm-up.Your warm-up should gently prepare yourmuscles for the coming exertion. Start by doing 5 to10minutes of gentle exercise (such as walking) thatgradually increases your heart rate and loosens up yourmuscles.Your warm-up exercise should be aerobic innature and only require an easy, unforced range ofmotion. This should be followed by 5 to 10 minutes ofstretching. Refer to the stretches found on pages 14and 15 of this manual. Never push yourself beyond apoint of gentle tension on muscles being stretched.Keep your movements gentle, rhythmic and controlled.

Muscle Toning or Cardio WorkoutYour warm-up should be followed by either a muscletoning workout with the Leg Magic® Pulse exerciser or acardio workout, depending on your workout plan for thatday. Regardless of which type of workout you are doing,build up as your current fitness level allows and progressat a rate that is comfortable to you.

For the first week or so, you may feel some musclesoreness. This is quite normal and should disappear in amatter of days. If you experience major discomfort, youmay be on a regimen that is too advanced for you oryou may have increased your program too rapidly.

Cool Down and Stretching

Your workout should be followed by a cool down. Thecool down should consist of 5 to 10 minutes of easyexercise, followed by stretching. Refer to the stretchesfound on pages 14 and 15 of this manual. Never pushyourself beyond a point of gentle tension on themuscles being stretched. Keep your movementsrelaxed, rhythmic and controlled.

Fig. 31

Fig. 32

PUSH-UPThis exercise targets the muscles of the chest, shoulders

and backs of the upper arms. Begin in a kneeling position

on the floor in front of your Leg Magic® Pulse exerciser.

Make sure you have plenty of clearance between yourself

and the Leg Magic® Pulse exerciser. Walk the hands

forward slightly into a push-up position and lift the toes

off of the floor. See FIG. 31. Slowly bend the arms,

lowering the torso down toward the floor. Keep your back

straight and the abdominal muscles contracted throughout

the motion. See FIG. 32. Pause at the bottom of the motion.

Then, extend the arms and push back up to the starting

position. Do not let the lower back arch or “sag” at any

time. Keep the neck straight while lowering and pushing

up. Repeat this exercise for 60 seconds, resting between

repetitions if needed.

Bonus Core ExercisesThe Leg Magic® Pulse Core Workout DVD program contains the following bonusexercises that are not included in this manual:

• Pilates 100• AB Crunch• AB Bicycle• Advanced AB Crunch with Extension• Plank

To add these exercises to your Leg Magic® Pulse Workout, follow the instructions given inthe Leg Magic® Pulse DVD. Beginners should perform all bonus core exercises with the feeton the ground and the knees bent as demonstrated in the video. Advanced exercisers mayfollow the more challenging variations with the feet lifted off the floor and the legs extendedas demonstrated in the video.

-------- 13 ---------------- 24 --------

When to ExerciseThe hour just before the evening meal is a popular timefor exercise. The late afternoon workout provides awelcome change of pace at the end of the work dayand helps dissolve the day's worries and tensions.

Another popular time to work out is early morning,before the work day begins. Advocates of the early startsay it makes them more alert and energetic on the job.

Among the factors you should consider in developingyour workout schedule are personal preference, job andfamily responsibilities, availability of exercise facilitiesand weather. It's important to schedule your workoutsfor a time when there is little chance that you will haveto cancel or interrupt them because of other demandson your time.

You should not exercise strenuously during extremelyhot, humid weather or within two hours after eating.Heat and/or digestion both make heavy demands onthe circulatory system, and in combination withexercise can be an over-taxing double load.

Measuring Your Heart RateWhen checking Heart Rate during a workout, take yourpulse within five seconds after interrupting exercisebecause it starts to go down once you stop moving.Count pulse for 10 seconds and multiply by six toget the per-minute rate.

Target Heart RateAerobic intensity guidelines for healthy adults aregenerally set at 60 to 85 percent of heart rate. But, ifyou’re out of shape, remember that moderate to lowlevel and consistent cardiovascular training – well belowthe standard recommendations set forth – can result insubstantial and beneficial effects to your health and cangreatly improve cardiovascular endurance.

You can use the following calculation to determine whatpercentage of your heart rate you are working at:

% heart rate = (220 - age) x %.

Using this calculation, a 70% heart rate for a 40 year oldwould be (220 - 40) x 70% or 126. Thus, this individualwould need to reach 126 beats per minute to equal a70% heart rate.

The above are guidelines, people with any medicallimitations should discuss this formula with theirphysician.

ClothingAll exercise clothing should be loose-fitting to permitfreedom of movement, and should make the wearerfeel comfortable and self-assured.

Never wear rubberized or plastic clothing, garments likethis can interfere with the evaporation of perspiration andcan cause body temperature to rise to dangerous levels.

Wear comfortable athletic shoes made of good supportwith non-slip soles, such as running or aerobic shoes.

Tips to Keep You Going1. Adopt a specific plan and write it down.

2. Keep setting realistic goals as you goalong, and remind yourself of them often.

3. Keep a log to record your progress andmake sure to keep it up-to-date. Seecharts in this booklet.

4. Include weight and/or percent body fatmeasures in your log. Extra pounds caneasily creep back.

5. Enlist the support and company of yourfamily and friends.

6. Update others on your successes.

7. Avoid injuries by pacing yourself andincluding a warm up and cool downperiod as part of every workout.

8. Reward yourself periodically for a jobwell done!

Fig. 25V-SIT WITH HEEL TAPSThis exercise challenges the abdominal and lower back musculature.

Begin in a seated position on the floor in front of your Leg Magic®

Pulse exerciser. Make sure you have plenty of clearance between

yourself and the Leg Magic® Pulse exerciser. Bend both knees slightly

and rest the heels on the floor. Lean back about 45 degrees with a

straight back. Reach forward with the arms to counterbalance this

v-sit position of the torso. See FIG. 25. Holding the v-sit position, lift

one foot slightly off the floor. Lower the foot, lightly tapping the heel,

while simultaneously lifting the other foot. See FIG.26. Repeat these

alternating heel taps for 60 seconds. Sit upright and rest between

repetitions if needed. For added assistance, the hands may be

placed behind the thighs for support.

Fig. 26

AB ROLL BACKSThis exercise targets the abdominal muscles. Begin in a

seated position on the floor in front of your Leg Magic®

Pulse exerciser. Make sure you have plenty of clearance

between yourself and the Leg Magic® Pulse exerciser.

Bend both knees slightly and rest feet on the floor. Lean

back slightly with a straight back. Reach forward with the arms

to counterbalance the lean of the torso. See FIG. 27. Slowly flex

the spine and roll the lower back toward the floor. Keep the feet

on the floor and the abdominal muscles tight. See FIG. 28. Pause

at the bottom of this motion. Then, extend the spine and lift back

to the starting position. Repeat this exercise for 60 seconds, resting

between repetitions if needed. For added assistance, the hands may

be placed behind the thighs for support.

Fig. 27

HIP LIFTThis exercise focuses on the gluteal muscles of the hips and the

backs of the thighs. Begin by lying on your back on the floor in

front of your Leg Magic® Pulse exerciser. Bend both knees about

90 degrees and place the feet about hip width apart with heels

on the floor. Make sure you have plenty of clearance between

yourself and the Leg Magic® Pulse exerciser. Place the hands

flat on the floor at your sides. See FIG. 29. Squeeze the gluteal

muscles of the buttocks and slowly lift your hips until they are in

line with the knees and shoulders. See FIG. 30. Pause at the

top of the motion. Then, slowly lower the hips back down to the

starting position. Press the shoulders down into the floor and

avoid placing any weight on the back of the neck. Repeat this

exercise for 60 seconds, resting between repetitions if needed.

Fig. 30

Fig. 29

-------- 23 ---------------- 14 --------

WARM-UP & COOL DOWN STRETCHES

When performing these stretches, your movements should be slow and smooth,with no bouncing or jerking. Move into the stretch until you feel a slight tension,not pain, in the muscle and hold the stretch for 20 to 30 seconds. Breathe slowlyand rhythmically. Be sure not to hold your breath. Remember that all stretchesmust be done for both sides of your body.

1. Quadriceps StretchStand close to a wall, chair or other solid object. Use one hand toassist your balance. Bend the opposite knee and lift your heel towardsyour buttocks. Reach back and grasp the top of your foot with thesame side hand. Keeping your inner thighs close together, slowly pullyour foot towards your buttocks until you feel a gentle stretch in thefront of your thigh.You do not have to touch your buttocks with yourheel. Stop pulling when you feel the stretch. Keep your kneecappointing straight down and keep your knees close together.(Do not let the lifted knee swing outward.)

Hold for 20 to 30 seconds. Repeat for the other leg.

2. Calf and Achilles StretchStand approximately one arms length away from a wall or chair withyour feet hip-width apart. Keeping your toes pointed forward, moveone leg in close to the chair while extending the other leg behind you.Bending the leg closest to the chair and keeping the other leg straight,place your hands on the chair. Keep the heel of the back leg on theground and move your hips forward. Slowly lean forward from theankle, keeping your back leg straight until you feel a stretch inyour calf muscles.

Hold for 20 to 30 seconds. Repeat for the opposite leg.

3. Overhead/Triceps StretchStand with your feet shoulder width apart and your knees slightly bent.Lift one arm overhead and bend your elbow, reaching down behindyour head with your hand toward the opposite shoulder blade. Walkyour fingertips down your back as far as you can. Hold this position.Reach up with your opposite hand and grasp your flexed elbow. Gentlyassist the stretch by pulling on the elbow.

Hold for 20 to 30 seconds. Repeat for the opposite arm.

Fig. 21

Fig. 24Fig. 23

LEG MAGIC®BASIC WITHARM TONING

This exercise targets the adductor muscles of the inner

thighs as well as the arms and shoulders. Begin in the

“Starting Position.” Perform the Leg Magic® Basic exercise

as described previously. When you are comfortable releas-

ing your hands from the Handlebar Assembly, the following

Arm Toning exercises may be added. To add a Biceps Curl,

lower the arms and extend the elbows as the legs sweep

outward. See FIG. 19. Then, bend the elbows and squeeze

the biceps muscles as the legs sweep inward. See FIG. 20.

Repeat the Biceps Curls

for 20 to 30 seconds.

To add a Shoulder Press, bend the elbows and place the

backs of the hands near the shoulders as the legs sweep

outward. See FIG. 21. Then, press the arms overhead as

the legs sweep inward. See FIG. 22. Repeat the Shoulder

Presses for 20 to 30 seconds. To add a triceps press,

bend the elbows and bring the hands near the front of the

shoulders as the legs sweep outward. See FIG. 23. Then,

extend the elbows behind the body and reach back as the

legs sweep inward. See FIG. 24. Repeat the triceps press

for 20 to 30 seconds. Rest between repetitions if needed

or place the hands back on the handlebars if more

balance assistance is needed.

Fig. 20

Fig. 22

Fig. 19

-------- 15 --------

4. Back StretchStand with your legs shoulder width apart and your knees slightlybent. Bend forward from your waist with your arms extending looselyin front of your body. Gently bend from the waist flexing your body asfar forward as it will go.

Hold for 20 to 30 seconds. Straighten up and repeat.

5. Standing Hamstrings StretchStand with your legs hip-width apart. Extend one leg out in frontof you and keep that foot flat against the ground. With your handsresting lightly on your thighs, bend your back leg and lean forwardslightly from your hips until you feel a stretch in the back of yourthigh. Be sure to lean forward from the hip joint rather thanbending at your waist.

Hold for 20 to 30 seconds. Repeat for the opposite leg.

6. Buttocks and Hips StretchLay flat on your back with your hips relaxed against the floor. Bendone leg at the knee. Keeping both shoulders flat on the floor, gentlygrasp the bent knee with your hands and pull it over your bodyand towards the ground.You should feel a stretch in your hips,abdominals and lower back.

Hold for 20 to 30 seconds and release. Repeat for opposite side.

7. Inner Thigh StretchSit on the floor and bend your legs so that the soles of your feet aretogether. Place your elbows on your knees. Lean forward from thewaist and press down lightly on the inside of your knees.Youshould feel a stretch in the muscles of your inside thigh.

Hold for 20 to 30 seconds and release.

8. Arm PullbackStand with your feet shoulder width apart and toes pointing forwardand with your knees slightly bent. Let your arms hang relaxed oneither side of your body. Expand your chest and pull your shouldersback. Bend your elbows slightly and clasp your hands behind yourback. Slowly straighten your arms as you lift your hands upward.Raise your hands upward until you feel mild tension in yourshoulder and chest region.

Hold for 20 to 30 seconds. Lower your arms to their original positionand bend your elbows. Release your hands and return them toyour sides.

Fig. 16Fig. 15

-------- 22 --------

LEG MAGIC® SQUEEZE AND HOLDThis exercise targets the adductor muscles of the

inner thighs. Begin in the “Starting Position”

described previously. Bend the knees very slightly

and maintain this “soft knee” position throughout

the exercise. Slowly slide the legs open until your

feet almost touch the outer stops on the Rails. See

FIG. 15. Using smooth and controlled movements,

draw your legs together until the Foot Platforms

almost touch the inner stops on the Rails. Hold

and squeeze with the inner thigh muscles for

4 to 6 seconds. See FIG. 16. Then, slide

the legs open again to a wide position.

Continue this inward squeeze and

hold exercise for 60 seconds, resting

between repetitions when needed.

Maintain good posture and avoid

banging the Foot Platforms against

either the inner or outer stops.

Fig. 18Fig. 17

REPEATER LUNGESThis exercise will help tone the muscles of the hips

and thighs. Begin by standing behind your Leg

Magic® Pulse exerciser, facing sideways.Your toes

should be aligned with the outer edge of the Rail

on one end of the exerciser. Place your inside hand

lightly on the Handlebar Assembly. See FIG. 17.

Slowly step back with one leg into a lunge position.

Bend both knees, allowing the back heel to lift off

of the floor. Align the front knee over the ankle

and keep the knee in line with the toes. See

FIG. 18. Pause at the bottom of this move-

ment. Then, press up with the back leg

and step forward to the starting position.

Repeat this lunge for 60 seconds, step-

ping back with the same leg each time.

Rest between repetitions if needed.

After completing all of the repetitions

on one side, change legs and repeat

the lunges for 60 seconds on the

opposite leg.

-------- 16 --------

LEG MAGIC® PULSE SYSTEM

The Leg Magic® Pulse is more than just an exerciser, it is atotal body exercise and nutrition system. It is a “fitness forlife” plan that goes hand in hand with an overall healthylifestyle. This includes regular check-ups, healthy eatinghabits and exercise for the rest of your life.

Today, all fitness research recommends both cardiovascularexercise and strength conditioning to achieve balancedfitness. By improving your cardiovascular fitness you willstrengthen your heart and lungs, increase your stamina andendurance, and help with weight loss. Strength conditioningadds lean muscle to your body, which increases your body’smetabolism. And we all know that a healthy eating plan isan important part of any balanced fitness program.

The Leg Magic® Pulse system is designed to help youachieve a balanced fitness program. The system consistsof three parts:

1. Strength Conditioning. The Leg Magic® Pulse exerciserwas designed to help you tone and strengthen your hip,thigh and leg muscles. We recommend that you doRosalie Brown’s Leg Magic® Basic workout DVD at least3 times a week. However the frequency and duration ofyour workouts will depend on your current fitness leveland goals. Please refer to the Leg Magic® Pulse workoutsection of this booklet to determine the workout that isappropriate for you. Add the Leg Magic® Pulse WorkoutDVD routine to your exercise regime only after you havemastered the Leg Magic® Basic Workout and are using itat least 3-5 times a week. Once you have mastered thatroutine, then slowly start replacing your Leg Magic® Basic

workouts with Leg Magic® Pulse workouts. In addition,strengthening and toning exercise for the abdominalsand upper body should be performed 2 to 3 times aweek. We’ve added the Leg Magic® abdominal routinefor added variety. IMPORTANT: The exerciser featuredin the Leg Magic® Basic video does not include the PRTsprings included with your Leg Magic® Pulse unit butall exercises in the Leg Magic® Basic video can beperformed with the new Leg Magic® Pulse unit.

Warning: Do not remove the PRT springs from theexerciser. This could result in serious injury ordeath as well as damage to the exerciser.

2. Cardiovascular Exercise. The Leg Magic® systemincludes a cardio workout program as well as the LegMagic® Cardio DVD workout. You can achieve aneffective cardio workout from a variety of activities,such as walking, hiking, swimming and jogging. Werecommend that you do a cardio workout for at least30 minutes, 3 times a week.You can easily alternatedays for your strength conditioning and cardio workouts.Again, the frequency and duration of your workouts willdepend on your current fitness level and goals. Pleaserefer to the Cardiovascular Workout section on pages27 and 28 to determine the workout that is appropriatefor you.

3. Nutrition. The Leg Magic® Pulse system also includesboth the Jump Start and Eating Plan booklets to provideyou with healthy eating choices.

LEG MAGIC® PULSE WORKOUT

Great results can be obtained by working out at a levelthat challenges you, but doesn’t create soreness orexcessive fatigue.

7. It is important that you know how to work out safely andproperly. These safety steps are for your benefit and youshould follow them closely to maximize the effectivenessof your workout routine.

8. You should begin to feel results within one to two weeksof working out with your equipment. Look for betterposture and the feeling of more strength and efficiencyin your muscles.

9. Always hold the Handlebar Assembly when steppingon and off the Leg Magic® Pulse exerciser. Failure tofollow this instruction could cause you to slip and fall,resulting in serious injury or death.

10. To prevent the Leg Magic® Pulse exerciser fromtipping and causing an injury, set up and use theequipment on a solid, level surface and follow theexercise instructions demonstrated in the DVD andthe exercise instructions described on pages 18through 25 of this manual. Failure to follow theseinstructions could result in serious injury or death.

1. Once your equipment is assembled, make sure it ison a solid, level surface with a minimum of 3 feet ofclearance space on all sides of the equipment.

2. Review this Owner’s Manual and the DVD completelybefore you begin your exercise program. Rememberto follow the instructions exactly – they have beendeveloped with your health and safety in mind.

3. Perform the exercises at a slow and controlled speed.For best results, perform all of the exercises at thetempo demonstrated in the DVD.Working at a fastpace is not recommended, and may compromiseyour safety and results.

4. You may not be able to complete all of the repetitionssuggested at first. When you feel your muscles fatiguing,or are unable to work with good form and technique,take a short break and rest.

5. Keep track of how many repetitions of each exerciseyou are able to do at first. You will be surprised at howquickly you progress. In just a few weeks you’ll probablybe able to complete all of the repetitions demonstratedin the workout DVD.

6. Progress slowly. If you are very sore and tired after yourworkout you are working at a level that is too hard.

IMPORTANT EXERCISE AND SAFETY TIPS

-------- 21 --------

Fig. 14Fig. 13

Fig. 12

STATIONARY LUNGESThis exercise will help tone the muscles of the

hips and thighs. Begin by standing behind your

Leg Magic® Pulse exerciser, facing sideways.

Place your inside hand lightly on the Handlebar

Assembly. Step back with one leg into a lunge

position. Bend both knees slightly and lift the

back heel off of the floor. See FIG. 13. Bend

both knees into a deeper lunge and lower

the body until the front thigh is parallel to

the floor. Keep the front knee over the

ankle and in line with the toes. See

FIG. 14. Pause at the bottom of this

movement. Then, slowly extend

both legs and return to the starting

position. Repeat this lifting and

lowering motion for 60 seconds on

one leg. Rest between repetitions

if needed. After completing all of

the repetitions on one side, change

legs and repeat the lunges for 60

seconds on the opposite leg.

OUTER HIP AND THIGH PULSEThis exercise will challenge the abductor

muscles of the outer hips and thighs. Begin

in the “Starting Position” with the Foot Platforms

in the center of the Rails. Bend the knees very

slightly and maintain this “soft knee” position

throughout the exercise. See FIG. 11. Using

smooth and controlled movement, press your

legs outward until the Foot Platforms almost

touch the outer stops on the Rails. Pause at

the end of this motion. See FIG. 12. Then,

move the legs inward but do not let the

Foot Platforms travel past the center

point on the Rails. Repeat this small,

outward pulsing movement for 60

seconds, resting between repetitions

when needed.Fig. 11

-------- 17 ---------------- 20 --------

The choices you make about the frequency (howoften), the duration (how long), and intensity (howhard) at which you will workout, will directly influenceyour results.

Before beginning any workouts on the Leg Magic®Pulse exerciser, you should first determine yourcurrent fitness level. The following are guidelinesthat you can use to determine your fitness level,but remember these are just guidelines.You mustalways listen to your body. Start out at a level thatis comfortable to you and progress sensibly.

Beginner – No previous exercise experience,or have not exercised in a long time.

Intermediate – Have been exercising regularlyfor three months or more.

Advanced – Have been exercising regularly forsix months or more.

How Often, How Long, How HardBeginners should start out slowly and perform onlyas many exercises and repetitions as you are able todo with good form and technique. The Leg Magic®Basic DVD includes a variety 13 minute workout thatis perfect for most beginners. Start by doing the LegMagic® Basic workout (or as much of the workout asyou can comfortably perform) three times a week.Yourgoal is to complete one workout, three times a week,with good form.

Intermediates should strive to complete one LegMagic® Basic workout every other day. Once you cancomfortably complete this workout with good formand technique, you may repeat the exercise routine

for a second set. When extending your workout,perform the first set of the exercise series for 60seconds per exercise, and then the second setfor 30 seconds per exercise.

Advanced should strive for a long term goal ofcompleting the Leg Magic® Basic workout mostdays of the week. To increase the challenge of yourworkout, you may repeat the exercise routine for athird set. When completing this advanced workout,perform the first set of the exercise series for 60seconds per exercise, the second set for 30 secondsper exercise and the third set for 30 seconds perexercise. Add the Leg Magic® Pulse Workout DVDroutine to your exercise regime only after you havemastered the Leg Magic® Basic Workout and areusing it at least 3-5 times a week. Once you havemastered that routine, then slowly start replacingyour Leg Magic® Basic workouts with Leg Magic®Pulse workouts.

Remember, always work out and progress at apace that is comfortable to you, and make sureyou can complete all of the repetitions of eachexercise with good form and technique.

IMPORTANT: The exerciser featured in the LegMagic® Basic video does not include the PRTsprings included with your Leg Magic® Pulse unitbut all exercises in the Leg Magic® Basic video canbe performed with the new Leg Magic® Pulse unit.

Warning: Do not remove the PRT springs fromthe exerciser. This could result in serious injuryor death as well as damage to the exerciser.

Developing Your Leg Magic® Pulse Workout

Fig. 8Fig. 7

Fig. 10Fig. 9

REPEATER SQUATSThis exercise will help tone the muscles of the

hips and thighs. Begin by standing behind your

Leg Magic® Pulse exerciser, facing front. Your

feet should be about hip width apart with the

toes facing front. Place your hands lightly on the

Handlebar Assembly. See FIG. 9. Slowly bend at

your hips and knees, lowering until your thighs

are close to parallel to the floor. See FIG. 10.

Pause at the bottom of the motion. Then, extend

the hips and knees and return to the starting

position. Keep your back straight and your

head lifted and looking forward throughout

the exercise. Do not let your knees travel

forward of the toes. Repeat this squat

movement for 60 seconds, resting

between repetitions if needed.

INNER THIGH PULSEThis exercise will challenge the adductor

muscles of the inner thighs. Begin in the

“Starting Position” with the Foot Platforms in

the center of the Rails. Bend the knees very

slightly and maintain this “soft knee” position

throughout the exercise. See FIG. 7. Using

smooth and controlled movement, draw your

legs together until the Foot Platforms almost

touch the inner stops on the Rails. Pause at

the end of this motion. See FIG. 8. As the

legs open again, do not let the Foot

Platforms travel past the center point

on the Rails. Repeat this small,

inward pulsing movement for 60

seconds, resting between

repetitions when needed.

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LEG MAGIC® PULSE EXERCISES

It is important that you read this section of the manual before working out on the Leg Magic® Pulse exerciser.This section provides a description of the proper technique and form for the exercises shown in Leg Magic®Basic Workout DVD. For best results, we recommend that you work out to the 13 minute DVD and follow theinstructions on page 16-17 in this Owner’s Manual. If you do not have access to a DVD player, you can usethis section and the Workout Progression chart on page 26 to create a workout routine.

Remember, whether you are a beginner, intermediate or advanced exerciser, it is important to work out withgood form and technique. Rest between exercises when needed if your muscles feel tired. Gradually reducethe number of rests until you can complete the repetitions of each exercise as shown on the Leg Magic®Workout DVD and/or the Workout Progression chart on page 26. Eventually, you will be able to complete theentire workout without taking any rests. Add the Leg Magic® Pulse Workout DVD routine to your exerciseregime only after you have mastered the Leg Magic® Basic Workout and are using it at least 3-5 times aweek. Then slowly start replacing your Leg Magic® Basic workouts with Leg Magic® Pulse workouts.

Warning: Always hold the Handlebar Assembly when stepping on and off the Leg Magic® Pulseexerciser. Failure to follow this instruction could cause you to slip and fall, resulting in seriousinjury or death.

IMPORTANT: The exerciser featured in the Leg Magic® Basic video does not include the PRT springsincluded with your Leg Magic® Pulse unit but all exercises in the Leg Magic® Basic video can be performedwith the new Leg Magic® Pulse unit.

Warning: Do not remove the PRT springs from the exerciser. This could result in serious injury ordeath as well as damage to the exerciser.

Note: Your unit may differ slightly from the unit shown in the following exercise illustrations.

Fig. 2Fig. 1

STARTING POSITIONStand behind your Leg Magic® Pulse

exerciser, facing the Handlebar Assembly.

Make sure that both Foot Platforms are in

the center of their Rails. With both hands

on the Handlebar Assembly, place your

left foot on the Left Foot Platform. See

FIG. 1. Slowly transfer your weight onto

that foot and carefully lift your right foot,

placing it on the Right Foot Platform. See

FIG. 2. Stand with the feet equal distance

from the center Frame and make sure you

are balanced. Maintain good, upright

posture with the hands lightly on the

Handlebar Assembly. Do not lean

forward or push down with your

hands on the Handlebar Assembly.

This will be referred to as the

“Starting Position” for many of the

exercises in the Leg Magic® Pulse

workout. Fig. 6Fig. 5

Fig. 4Fig. 3

REPEATER LUNGESThis exercise will help tone the muscles of the hips

and thighs. Begin by standing behind your Leg

Magic® Pulse exerciser, facing sideways.Your toes

should be aligned with the outer edge of the Rail

on one end of the exerciser. Place your inside hand

lightly on the Handlebar Assembly. See FIG. 5.

Slowly step back with one leg into a lunge position.

Bend both knees, allowing the back heel to lift off

of the floor. Align the front knee over the ankle

and keep the knee in line with the toes. See

FIG. 6. Pause at the bottom of this movement.

Then, press up with the back leg and step

forward to the starting position. Repeat this

lunge for 60 seconds, stepping back with

the same leg each time. Rest between

repetitions if needed. After completing

all of the repetitions on one side,

change legs and repeat the lunges for

60 seconds on the opposite leg.

LEG MAGIC® BASICThis exercise targets the adductor muscles

of the inner thighs. Begin in the “Starting

Position” described previously. Bend the

knees very slightly and maintain this “soft

knee” position throughout the exercise.

Slowly slide the legs open until your feet

almost touch the outer stops on the Rails.

See FIG. 3. Using smooth and controlled

movements, draw your legs together until

the Foot Platforms almost touch the inner

stops on the Rails. See FIG. 4. Continue

this inward and outward sweeping motion

for 60 seconds, resting between

repetitions when needed. Maintain

good posture and avoid banging the

Foot Platforms against either the

inner or outer stops.