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User Guide

Welcome Womenʼs Health Workouts To Go provide you with elite personal training advice– anytime, anywhere. With beautiful clear videos, vibrant photos & easy-to-follow instructions, they will guide you toward a body that looks and feels fantastic.

Safety & Warnings Always consult your doctor before starting a fitness program. If you have any injuries or illnesses, be sure to obtain medical clearance from your doctor before performing any exercises. Read all warnings and obtain proper instruction on use of equipment prior to use. Do not exceed your limit. Stop exercising if you experience pain, dizziness or shortness of breath. Always use equipment safety clips and locks. Womenʼs Health and/ or PumpOne are not responsible for any injury that you may incur while performing a Womenʼs Health Workout To Go. These workouts are for reference only and are not teaching tools nor are they a substitute for the safety a personal trainer, workout partner or weight spotter provides. License Agreement Your use of this and any Womenʼs Health Workouts To Go is subject to your acceptance of the PumpOne License Agreement included with this program. Womenʼs Health Image Workouts To Go Most Womenʼs Health Workouts To Go include both an exercise image as well as an accompanying ʻtipʼ image with simple instructional advice on how perform the exercise. Most Workouts also include an “Intensity” image describing the recommended Reps, Sets, Load and Rest to use for a particular workout or session. Womenʼs Health Video Workouts To Go Video workouts uniquely incorporate exercise video, images & audio coaching. They show you live demonstrations of the exercises being performed by personal trainers with accompanying audio that provides additional instruction & tips to follow. They also include the same exercise images as the Image Based Workouts. Instructions for Using Image Trainers 1.Start your music playlist. 2.Choose a workout. 3.Scroll through and read the Safety and Intensity guidelines. 4.Using the recommended Reps, Sets and Rest, read each exercise tip and perform the exercise.


5.After finishing the recommended number of Sets, move on to the next exercise. Instructions for Using Video Trainers 1.Choose a workout. 2.Watch the exercise demonstrations and listen to the audio instructions. 3.Pause the video and perform the exercise using the recommended Reps, Sets and Rest. 4.After completing the exercise, play the video to view the next exercise & repeat. 5.When you've become familiar with how to perform an exercise using the Video Workout, you can switch to the Image Workout so you can listen to your own music at the same time. Equipment If the equipment required for an exercise is not available, use a substitute (i.e. if a Swiss Ball is not available for the “Ball Crunch”, use a mat and perform a regular Crunch), consult gym personnel or email us at womenshealth@pumpone.com for advice. Womenʼs Health Tips & Exercises Womenʼs Health Image Workouts To Go include both a tip and demonstration image for each exercise. The tip image provides simple instructions on how to perform an exercise. The demonstration image shows the execution of the exercise usually with starting and ending positions. The numbers in the demonstration image correspond with the numbers in the tip image. Womenʼs Health Video Workouts To Go include live demonstrations of the exercises being performed by instructors with accompanying audio that provides additional instruction & tips to follow. They also contain the same exercise images found in the Image Workouts. Womenʼs Health Workouts To Go offer quick and simplified reminders for form and execution. They are not substitutions for active advice given by a fitness professional or instructor. If you are completely unfamiliar with an exercise, please consult gym personnel. These Workouts guide you on what exercises to perform, in what order, so as to challenge your body from workout to workout. Compatibility & Specifications To view Women’s Health Image Workouts To Go you need: • A color image-ready handheld device that allows you to view JPEG images with a minimum of thousands of colors and allows you to transfer photos from your computer to the device. • A minimum screen resolution (in pixels) of 176 (w) x 132 (h) is recommended for adequate reading of text and viewing images. • Enough storage capacity to accommodate the workouts you plan to keep on your device at any one time. **Most image workouts require a minimum of 4 megabytes of memory/disk space.


Each workout is a collection of ordered JPEG formatted images. The software to transfer or display these images should already be on your computer and/or handheld device. Please refer to your handheld device’s manual or online support for instructions. To view Women’s Health Video Workouts To Go you need: • A color video-ready handheld device that plays the .mp4 format (such as an iPod video, iPod classic, iPod nano (3G), iPod touch or iPhone). • Enough storage capacity to accommodate the workouts you plan to keep on your device at any one time. **Most video workouts are less than 20 megabytes per workout. Holding your device while using Workouts To Go Before starting an exercise, review the exercise image and tip or watch the video clip & listen to the audio instructions. Locate the area where you will be performing the exercise, and then get started. The reps, sets, load & rest will be the same for each exercise within a workout unless specifically noted. When performing weight-training exercises, it is advised that you look at the image and tip or watch the video clip and then place your device back in your pocket, on a clip or armband, etc. before starting the exercise. For best results we recommend that you perform a workoutʼs exercises using the order in which they are presented. Listening to Music while using Women’s Health Image Workouts Women’s Health Image Workouts To Go were designed with your music in mind. • Start your playlist, album or songs you wish to listen to. • Locate the workout in the Photos area and select it. • Use the forward/backward buttons on the iPod classic or iPod nano (|<< and >>|) or use the scroll wheel to move to the next exercise image. On the iPod touch & iPhone, simply swipe to the next exercise. To skip through songs, back out of the workout and select a new song, then continue the workout where you left off.

Womenʼs Health Workouts To Go are Powered By PumpOne.com You can find lots more Workouts to Go at www.womenshealthmag.com/download Please send your comments and/or questions to womenshealth@pumpone.com. © 2008 PumpOne, LLC All Rights Reserved


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