Simply Fit Board®

User Guide

www.SimplyFitTips.comFor Additional Information Please Visit:

www.SimplyFitStore.comTo Purchase Accessories Please Visit:

facebook.com/SimplyFitBoard

YouTube.com/SimplyFitBoard

@SimplyFitBoard

#SimplyFitBoard

WARNING: Read this User Guide before first use. Place the board on a firm, flat, secure surface before stepping onto it. While getting your balance on the board, hold onto a stable surface, if needed. Consult a physician before beginning any exercise regime.

YOU AGREE TO ASSUME AND ACCEPT ALL RISKS OF BODILY INJURY DUE TO YOUR USE OF THE SIMPLY FIT BOARD® EXERCISE BOARD.

©2016 APG. All Rights Reserved.Simply Fit Board is a registered trademark used under license.

Product distributed by APG under license from LG Enterprises II, LLC.

Please Visit Our Social Channels and Tips Site For How-To Videos and Additional Information About

Your Simply Fit Board® Exercise Board

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Do NOT Eat:• Soda• Bread• Pasta• Sweets• Alcohol• Chips• Fast Food• Red Meat• Processed Meat

DO Eat:• Fruit (in the morning)• Vegetables• Wild Caught Fish• Lean Chicken• Lean Turkey• Eggs• 8 Cups of WaterPLUS Basic Twist 30 Min a day

7 Day Simply Fit Board® Food Tips

Before You Get Twisting:Please watch the INTRO section on the

included workout DVD.- OR -

Go online to watch additional videos onYouTube.com/SimplyFitBoard

FOR BEST RESULTS USE ON CARPETS. NOTE: WE HIGHLY RECOMMEND USING A SMALL, TIGHT WOVEN RUG WITH RUBBER BACKING ON HARDWOOD

FLOORS OR OTHER HARD SURFACE FLOORING TO PROTECT THE BOARD AND YOUR FLOORS.

WEIGHT LIMIT: 400LBS

Getting Started...

Simply Fit Board® Foods

GrainsMake sure at least half of your portions of grains are WHOLE grains.

VegetablesThe more colorful the better (dark leafy greens, green veggies, orange veggies, red veggies).

FruitsCan be frozen, dried, fresh or canned.LIMIT fruit juices because they contain excess sugars.

Meats & BeansLEAN meats such as fish and poultry are best. As well as beans, nuts, seeds.

Dairy-If allergic, find

other sources such as lactose-free beverages or calcium fortified foods.

Follow us on facebook.com/SimplyFitBoard for more recipes and healthy eating tips!

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Simply Fit Board® Exercises

1 basic twist• Place the Simply Fit Board® Exercise

Board on a firm, flat surface.• Put feet evenly on the outer

edges of the board using the textured circles for guides.

• Be sure to hold onto a stable object when you first step onto board.

• When balanced, begin to twist from the hips so that the board twists in a circular motion.

*See last page for warnings & disclaimers

See our Basic Twist Instructional video and other videos @ YouTube.com/SimplyFitBoard

Simply Fit TipUse hand weights to increase work out difficulty. Doing any exercise

while balancing utilizes more muscles & burns more fat!

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6 3

2 a)b)

squats

plank twistsFrom basic plank position, begin to twist the board in a circular

motion using your arms & upper back. Hold core tight.Beginner - Intermediate

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b)

a)

4Place feet on board & lift torso into a bridge, holding core tight. Begin to twist your feet in a circular motion, back & forth while holding bridge.Intermediate

b)twisted bridges

a)

Standing on the board with knees slightly bent, bring hands up in front of the face. Slowly lower your torso, keeping weight on heels & knees behind toes.Beginner -Intermediate

Monday Wednesday Thursday FridayTuesday

Push Day

Basic Twist & Ab Day

Leg & Glute Day

Pull Day

Basic Twist & Ab Day

Simply Fit Board® Workout Guide

Shoulder Press

Tricep Kickbacks

Lateral Raise

Front Raise

Overhead TricepExtensions

Push Ups

Standing Chest Fly

10-30 minutes basic twist holding 3-10 lbs. dumbbells

Abs:(Upper & Obliques)Standing JackknifePlankPlank PikesPlank WalksPlank Cross Unders*Plank Jacks*

Choose 2 Upper and 1 Oblique move*Oblique Move

Squats

Screaming Squats

Donkey Kicks

Toe Taps

Bridges

Twisted Bridges

Burning Bridges

Standing Rock

10-30 minutes basic twist holding 3-10 lbs. dumbbells.

Abs:(Lower& Obliques)Mountain ClimbersPlank Knee UpsPlank Knee Up & InsPlank Kick Throughs*Woodchoppers*Spider Planks*

Choose 2 Lower and 1 Oblique move*Oblique Move

Bicep Curl

Hammer Curl

Lateral Bicep Curl

Reverse Fly

Bent Over Rows

Plank Twists

Dumbbell High Pull

Deadlifts

Chest/Triceps/Shoulders Biceps/Back

Choose 3 exercises (1 for each muscle group listed above) do 8 reps of each, twist 1 minute in between, then repeat 2 more times.

Choose 4 exercises (2 for each muscle group listed above) do 8 reps of each, twist 1 minute in between, then repeat 2 more times.

Choose 3 exercises, do 8 reps of each, twist 1 minute in between, then repeat 2 more times.

Choose 3 exercises, do 10 reps of each, twist 1 minute in between, then repeat 2 more times.

Choose 3 exercises, do 10 reps of each, twist 1 minute in between, then repeat 2 more times.

This is a basic 5 day workout guide. We recommend a warm up and cool down of at least 2-5 minutes of the basic twist everyday. Choose 3 exercises to perform each day. NOTE: You can easily turn this into a 3 day workout guide by adding the basic twist and abs to Monday, Wednesday, Friday and resting on Tuesday & Thursday.

6donkey kicksb)

a)

5 plank pike a)

b)

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a) b)Lower into a squat position (keeping knees behind toes) using your legs only, begin to rock the board

back & forth while holding the squat.Advanced.

8screaming squats

Start in a basic plank position. Bring kneeup & out toward elbow, while twisting board & elbow down to meet the knee.Repeat on opposite side. Intermediate - Advanced

b)9 spider planks a)

Slightly bend at waist bringing elbow up so that

For additional workouts, please watch theIndividual Exercises section on the included Workout DVD.

upper arm is parallel. Extend hand back until entire arm is parallel to ground.

Beginner.

a)

b)

tricep kickbacks 107 standing rockStanding on the board with knees slightly bent, begin to apply your weight to one side of the board, then rock your weight to the other side and repeat. Beginner.

a) b)

From the basic plank position, bend knee so that lower leg is vertical to the floor, with

the upper leg parallel to floor. Push heel up as you lift the upper leg, flexing your glutes.

Intermediate.

From the basic plank position,Pull your torso up and in onto your tip toes, and flex your abs as you peak at the top.Beginner to Intermediate.

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