Gametime THRIVE 900 User manual

Other Gametime Fitness Equipment manuals

Gametime

Gametime 53 User manual

Popular Fitness Equipment manuals by other brands

NSD

NSD PB-188P user manual

Performance

Performance HyperVibe User instructions

Scalamobil

Scalamobil S27 Operator's manual

Precor

Precor Experience Series Service manual

FYTTER

FYTTER RedMIUM BENCH BE-T6R manual

Taurus

Taurus TF-RK1312 Assembly and operating instructions

Nustep

Nustep T5 Assembly instructions

Precor

Precor CW-507 Assembly guide

Movement

Movement BICEPS Idea owner's manual

Kegel8

Kegel8 V For Men user guide

Skandika

Skandika Styrke II instruction manual

BLK BOX

BLK BOX 21-0122-0B Owner's manual & quick start guide

Stamina

Stamina aeropilates premier 299 owner's manual

SPORTSTECH

SPORTSTECH PBX300 quick start guide

ParaBody

ParaBody Serious Steel 877102 Assembly guide

Weslo

Weslo Gym 650 Gebruikershandleiding

Rebel

Rebel ACTIVE RBA-1011 user manual

4iiii

4iiii FLiiiight owner's manual

www

.

gametime

.

com

/

thrive

Latest information to

the existing status

of a project

Sandro Ramirez

Jennifer Marin

Alina Samson

Benedict Portugal

WORKOUTS

BEGINNER

AND

INTERMEDIATE

/

ADVANCED

WORKOUT

PROGRAMS

THRIVE

Workouts www

.

gametime

.

com

/

thrive

Welcome

!

Functional

fitness

prepares

the

bo y

for

real

life

activities

by

training

your

muscles

to

work

together

across

a

variety

of

planes

an

movements

.

THRIVE

honors

this

functional

movement

with

exercise

stations

esigne

to

strengthen

your

muscles

,

as

well

as

the

synergistic

stability

an

helper

groups

that

together

make

us

move

more

efficiently

.

This

is

functional

fitness

the

way

it

was

meant

to

be

. 

This

is

real

function

for

real

people

for

the

whole

bo y

an

min

.

This

is

THRIVE

.

Insi e

this

gui e

you

will

fin

workouts

for

beginner

an

interme iate

/

a vance

users

for

use

with

THRIVE

900.

If

you

are

unsure

of

your

present

level

of

fitness

,

start

out

with

the

beginner

workouts

an

a vance

to

the

next

egree

of

ifficulty

when

you

feel

rea y

.

Or

,

mix

ifferent

workouts

from

each

level

to

meet

your

specific

nee s

.

IMPORTANT

:

Consult

with

your

physician

before

beginning

any

exercise

program

.

You

shoul

be

in

goo

physical

con ition

an

be

able

to

participate

in

the

exercise

.

GameTime

is

not

a

license

me ical

care

provi er

an

has

no

expertise

in

iagnosing

,

examining

,

or

treating

me ical

con itions

of

any

kin

,

or

in

etermining

the

effect

of

any

specific

exercise

on

a

me ical

con ition

.

You

shoul

un erstan

that

when

participating

in

any

exercise

or

exercise

program

,

there

is

the

possibility

of

physical

injury

.

If

you

engage

in

an

exercise

or

exercise

program

,

you

agree

that

you

o

so

at

your

own

risk

,

are

voluntarily

participating

in

these

activities

,

assume

all

risk

of

injury

to

yourself

,

an

agree

to

release

an



hol

GameTimeharmless



from

any

an

all

claims

or

causes

of

action

,

known

or

unknown

,

arising

out

of

using

pro ucts



manufacture



manufacture

by

GameTime

.

The

information

provi e

is

not

inten e

to

be

a

substitute

for

professional

me ical

a vice

,

iagnosis

or

treatment

.

Never

isregar

professional

me ical

a vice

,

or

elay

in

seeking

it

,

because

of

something

you

have

rea

on

in

this

gui e

.

Never

rely

on

the

information

in

this

gui e

in

place

of

seeking

professional

me ical

a vice

.

GameTime

is

not

responsible

or

liable

for

any

a vice

,

course

of

treatment

,

iagnosis

or

any

other

information

,

services

or

pro ucts

that

you

obtain

or

infer

through



this

gui e

.

You

are

encourage

to

consult

with

your

octor

with

regar

to

this

information

containe

in

this

gui e

.

After

rea ing

articles

,

watching

vi eos

or

rea ing

other

content

from

GameTime

,

you

are

encourage

to

review

the

information

carefully

with

your

professional

healthcare

provi er

.

1

CONTENTS

THRIVE

900 -

Beginner

THRIVE

900 -

Interme iate

/

A vance

2

8

THRIVE

900

Beginner

Workout

We

’

ll

start

with

engaging

the

large

muscle

groups

to

warm

up

the

bo y

,

get

the

car iovascular

system

moving

,

an

prepare

the

min

for

the

workout

ahea

.

We

’

re

not

lifting

heavy

weights

here

;

this

is

whole

-

bo y

,

functional

exercise

,

so

it

’

s

okay

to

go

through

this

entire

routine

on

a

single

visit

.

As

you

familiarize

yourself

with

each

station

an

exercise

,

you

might

esign

your

own

program

,

oing

certain

stations

this

ay

an

other

stations

on

another

ay

.

THRIVE

is

ma e

to

be

flexible

to

fit

your

nee s

.

Decline

Sit

-

Up

Bench

Slam

Ball

Target

Variable

Press

1.

2.

3.

Get

to

Know

THRIVE

900

THRIVE

Workouts www

.

gametime

.

com

/

thrive

2

4.

Variable

Monkey

Bars

5.

Balance



Rope

6.

Car io

Step

Station

7.

Ball



Slam

Station

8.

Variable

Row

Station

9.

Inverte

Cargo

Climb

10.

Gymnast

Rings

11.

Gymnast

Bar

12.

Assiste

Ring

Station

13.

Knee

Lift

Dip

Station

14.

Lateral



Traverse

15.

Variable



Overhea

Rings

16.

Variable



Pull

-

Up

Station

17.

Chain



La er

18.

Dual



Chain

Po s

19.

Step

-

Up



Platforms

20.

Swe ish



La er

Exercise

One

:

Step

-

Up

Platforms

We

’

re

going

to

work

our

legs

an

glutes

here

.

This

is

very

important

for

to ay

’

s

active

lifestyles

.

Many

of

us

have

office

chair

jobs

an

spen

lots

of

time

sitting

in

traffic

.

This

can

make

our

glutes

an

hips

weak

,

causing

all

kin s

of

issues

.

This

exercise

will

strengthen

those

important

muscles

that

keep

us

walking

upright

. 

Step

Up

Facing

the

12”

step

,

place

one

foot

flat

on

the

platform

.

With

your

arms

naturally

resting

at

your

si es

,

so

that

they

can

swing

forwar

for

balance

when

you

step

,

press

into

the

platform

,

stepping

up

an

bringing

your

lower

foot

up

to

or

onto

the

platform

an

then

lower

back

own

.

Repeat

on

one

si e

an

then

the

other

.

The

number

of

repetitions

is

up

to

your

ability

to

perform

them

,

but

be

honest

with

yourself

.

Don

’

t

quit

early

,

but

on

’

t

injure

yourself

.

Exercise

Two

:

Swe ish

La er

Continuing

with

large

muscle

groups

,

we

’

re

going

to

spen

some

time

at

this

station

performing

multiple

exercises

.

La er

Climb

Just

climbing

the

la er

up

/

out

/

own

an

back

up

provi es

many

benefits

,

inclu ing

car io

an

muscle

strength

.

It

also

enhances

spatial

awareness

,

agility

,

an

exterity

.

Many

muscles

are

involve

in

a

seemingly

simple

movement

.

This

also

provi es

for

a

great

warm

-

up

.

Climb

to

the

top

an

touch

one

of

the

upper

/

outer

rungs

,

then

climb

back

own

an

repeat

5 – 10

times

.

Step

-

Up

Negative

Pull

-

Up

If

you

can

’

t

quite

o

a

pull

-

up

,

this

exercise

will

strengthen

an

prepare

the

muscles

to

get

there

.

Step

up

the

la er

until

your

arms

can

reach

the

angle

section

,

position

them

in

the

up

portion

of

a

pull

-

up

where

the

arms

are

fully

bent

,

then

step

off

the

la er

to

hang

,

an

slowly

lower

yourself

own

until

arms

are

straight

.

Step

back

on

the

la er

an

repeat

.

This

style

of

exercise

is

calle

a

negative

,

where

the

engage

muscles

are

lengthene

,

while

contracting

at

the

same

time

.

These

are

great

exercises

that

will

increase

strength

an

muscle

,

when

a

positive

contraction

isn

’

t

able

to

be

performe

.

Pretty

soon

,

you

’

re

able

to

o

one

pull

-

up

,

then

two

an

so

on

.

It

’

s

all

about

progression

.

THRIVE

Workouts www

.

gametime

.

com

/

thrive

3

Assiste

Pull

-

Up

Step

/

climb

to

the

overhang

bars

.

Climb

up

to

a

comfortable

rung

,

grip

with

han s

a

little

wi er

than

shoul er

wi th

.

Step

up

the

la er

until

your

arms

can

reach

the

angle

section

,

position

them

in

the

up

portion

of

the

pull

up

with

knees

/

legs

straight

with

feet

resting

on

the

step

rung

.

Now

,

using

the

feet

only

as

security

,

try

to

lower

your

bo y

slowly

while

ben ing

the

knees

,

trying

to

focus

on

letting

the

arms

o

most

of

the

work

.

Same

thing

on

the

pull

-

up

portion

.

Use

legs

to

assist

,

but

concentrate

on

arms

an

back

to

pull

up

.

How

much

assist

you

use

your

legs

for

is

up

to

you

,

but

challenge

yourself

.

These

assiste

pull

-

ups

will

progress

into

unassiste

hanging

pull

-

ups

.

Calf

Raise

Place

the

front

of

your

feet

on

one

of

the

lower

rungs

.

Hol

onto

a

rung

with

both

han s

at

a

comfortable

height

.

Raise

an

lower

your

bo y

using

your

calves

.

Repeat

until

you

are

tire

.

Exercise

Three

:

Sit

-

Up

Bench

Crunches

Sit

on

the

bench

,

locking

your

legs

into

position

with

the

top

bar

irectly

on

the

back

si e

of

your

bent

knee

an

the

bottom

bar

resting

on

top

of

your

feet

.

Then

,

slowly

lie

backwar s

an

fin

a

comfortable

starting

position

.

Make

any

bo y

a justments

necessary

.

Cross

arms

across

your

chest

,

placing

the

palm

of

each

han

in

front

of

the

opposite

shoul er

.

Do

not

wrap

your

han s

behin

your

neck

.

Slowly

crunch

upwar

/

forwar

an

touch

elbows

to

knees

an

slowly

lower

back

own

.

Repeat

5-10

times

.

Negative

Crunch

If

you

cannot

crunch

upwar

,

very

slowly

lower

yourself

own

to

a

position

from

which

you

can

comortably

pull

your

bo y

weight

back

to

the

sit

-

up

position

.

This

is

a

‘

negative

’

contraction

an

will

buil

strength

to

progress

into

a

positive

contraction

.

Repeat

5-10

times

.

THRIVE

Workouts www

.

gametime

.

com

/

thrive

4

Exercise

Four

:

Variable

Pull

-

Up

Station

This

exercise

is

great

for

buil ing

mass

an

increasing

upper

-

bo y

strength

.

The

two

main

variations

of

this

exercise

are

the

Pull

-

up

an

the

Chin

-

up

.

The

Pull

-

up

is

performe

with

your

palms

facing

away

from

you

.

The

Chin

-

up

is

performe

with

your

palms

facing

towar

you

.

Pull

-

ups

are

usually

more

ifficult

than

Chin

-

ups

,

so

if

you

’

re

a

beginner

,

start

with

Chin

-

ups

.

In

either

exercise

,

if

you

can

only

o

one

or

two

repetitions

,

release

the

bar

,

wait

30

secon s

,

an

o

one

or

two

more

.

Chin

-

Up

With

your

palms

facing

towar

you

an

han s

place

slightly

wi er

than

shoul er

wi th

,

pull

your

bo y

upwar s

towar s

the

bar

,

bringing

your

chin

above

the

bar

.

Lower

your

bo y

back

own

in

a

controlle

movement

an

repeat

.

Concentrate

on

using

the

back

muscles

.

If

you

can

’

t

pull

yourself

up

,

grip

the

bar

an

just

hang

as

long

as

you

can

,

while

pulling

your

shoul er

bla es

towar

each

other

slightly

to

engage

the

back

muscles

.

This

too

,

will

engage

the

same

muscles

use

in

a

pull

-

up

.

Then

a

little

movements

,

contracting

the

back

muscles

an

as

you

progress

.

Pull

-

Up

Same

technique

as

a

Chin

-

Up

,

but

with

your

palms

facing

away

from

you

.

Exercise

Five

:

Knee

Lift

/

Dip

Station

Knee

-

Lift

With

your

back

against

the

backboar

,

facing

away

from

the

unit

,

lock

the

forearms

into

place

on

the

black

pa s

while

gripping

the

han les

,

allowing

the

feet

to

angle

.

Lift

both

legs

together

,

ben ing

the

knees

an

using

the

ab ominal

muscles

to

crunch

the

legs

upwar

into

a

tucke

position

.

Slowly

lower

your

legs



an

repeat

.

Dip

Facing

the

unit

,

grip

the

top

han les

an

lift

yourself

up

to

hol

the

bo y

in

position

,

supporting

yourself

with

just

your

arms

.

Slowly

lower

own

by

ben ing

at

the

elbow

,

then

press

back

up

.

The

range

of

motion

is

up

to

you

.

Doing

slight

ben s

an

back

up

is

a

great

way

to

begin

.

As

you

progress

,

go

eeper

.

THRIVE

Workouts www

.

gametime

.

com

/

thrive

5

Assiste

Negative

Dip

/

Hol

If

you

’

re

not

quite

rea y

for

the

full

ip

exercise

,

grip

the

han les

as

you

woul

normally

an

assist

yourself

into

position

with

a

small

jump

up

.

Hol

for

a

few

secon s

,

then

slowly

lower

yourself

own

to

the

groun

.

This

is

a

negative

muscle

contraction

,

but

will

prepare

the

bo y

for

the

positive

ip

exercise

.

Mo ifie

Row

Facing

away

from

the

unit

,

kneel

own

an

grip

the

un ersi e

of

the

ip

han les

.

Straighten

out

your

legs

in

front

of

you

,

with

your

heels

resting

on

the

groun

.

Start

by

hanging

with

straight

arms

an

pulling

yourself

up

,

squeezing

the

back

an

shoul ers

together

an

slowly

lowering

back

own

.

This

mo ifie

row

takes

most

of

the

weight

off

,

while

buil ing

the

muscles

towar s

a

full

pull

-

up

.

THRIVE

Workouts www

.

gametime

.

com

/

thrive

6

THRIVE

Swe ish

La er

Exercise

Six

:

Variable

Press

A

tra itional

push

-

up

is

performe

parallel

with

the

groun

.

This

station

allows

you

to

ecrease

the

resistance

or

amount

of

weight

you

’

re

pressing

when

you

vary

your

grip

heights

.

The

higher

the

grip

bars

,

the

easier

the

press

will

be

.

Push

-

Up

Facing

the

unit

,

grip

the

top

bars

with

your

feet

behin

you

an

your

bo y

straight

(

as

in

a

push

-

up

position

).

Begin

by

lowering

your

bo y

towar s

the

bars

by

ben ing

at

the

elbows

.

Once

all

the

way

own

,

press

back

up

/

away

from

the

bars

until

the

elbows

are

straight

.

Repeat

.

If

you

cannot

push

up

,

start

in

the

up

position

an

slowly

lower

yourself

towar s

the

bar

.

This

“

negative

”

muscle

contraction

will

increase

strength

until

you

can

push

up

or

perform

a

positive

contraction

.

Reset

an

repeat

.

If

you

can

o

more

than

15

repetitions

,

move

your

han s

to

the

next

lower

bar

an

so

on

.

Exercise

Seven

:

Variable

Monkey

Bars

Most

of

us

playe

on

the

monkey

bars

when

we

were

ki s

.

We

know

how

to

o

this

exercise

,

but

you

might

not

be

able

to

o

it

as

an

a ult

...

not

yet

,

anyway

.

Mo ifie

Monkey

Swing

Step

up

on

the

platform

,

reach

overhea

an

grasp

the

first

bar

.

If

you

’

re

not

quite

rea y

to

swing

from

bar

to

bar

like

a

monkey

,

release

one

han

an

grasp

the

bar

irectly

in

front

of

you

.

Now

release

the

back

han

to

reach

forwar

an

grab

that

same

bar

.

Continue

forwar

in

this

fashion

.

If

you

just

make

a

one

bar

transition

,

that

’

s

a

great

start

.

Keep

trying

!

THRIVE

Workouts www

.

gametime

.

com

/

thrive

7

THRIVE

900

Interme iate

/

A vance

Workout

So

,

you

’

re

an

experience

exerciser

,

which

means

,

you

know

what

you

’

re

capable

of

an

have

a

soli

grasp

on

your

routine

;

warm

up

,

strength

,

skill

,

an

overall

ability

.

So

,

let

’

s

get

to

it

.

The

number

of

sets

an

repetitions

is

subjective

to

each

in ivi ual

.

With

bo yweight

exercises

,

its

about

being

in

tune

with

your

bo y

.

There

is

no

number

of

reps

that

works

for

everyone

.

The

goal

here

is

to

move

...

an

to

keep

moving

.

Decline

Sit

-

Up

Bench

Slam

Ball

Target

Variable

Press

1.

2.

3.

Get

to

Know

THRIVE

900

THRIVE

Workouts www

.

gametime

.

com

/

thrive

8

4.

Variable

Monkey

Bars

5.

Balance



Rope

6.

Car io

Step

Station

7.

Ball



Slam

Station

8.

Variable

Row

Station

9.

Inverte

Cargo

Climb

10.

Gymnast

Rings

11.

Gymnast

Bar

12.

Assiste

Ring

Station

13.

Knee

Lift

Dip

Station

14.

Lateral



Traverse

15.

Variable



Overhea

Rings

16.

Variable



Pull

-

Up

Station

17.

Chain



La er

18.

Dual



Chain

Po s

19.

Step

-

Up



Platforms

20.

Swe ish



La er