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Consult a physician before starting any exercise program, especially if over 35, never exercised, pregnant, or ill.
Ensure equipment is used in a supervised, access-controlled area, keeping children away.
Proper setup requires a solid, level surface, indoor placement, ventilation, and adequate space.
Use equipment only as intended to avoid injury, one person at a time, and ensure all adjusters are fully engaged.
Regularly inspect equipment for damage, wear, and loose parts. Use only approved replacement parts.
Ensure proper user instruction, keep children away from moving parts, wear appropriate clothing, and clear the area.
Use only Trojan weight selector pins. Ensure pins are fully inserted and never remove a pin with suspended weights.
This TROJAN CHALLENGER 140 may not be used by persons weighing more than 100 kg.
Sustained activity improving lung and heart fitness, using large muscles, promoting deep breathing and quickened heart rate.
Essential for toning, building, and strengthening muscle. Adjust reps based on target zone and consult a physician.
Highlights muscle groups developed by the CHALLENGER 140 home gym, illustrating the body's musculature.
Each workout should include a 5-10 min warm-up, 20-30 min training zone exercise, and a 5-10 min cool-down.
Plan three workouts weekly with rest days in between. Increase to five workouts weekly after a few months.
Demonstrates correct form for basic stretches like Toe Touch, Hamstring, Calf/Achilles, Quadriceps, and Inner Thigh stretches.
Instructions for performing the seated pec deck exercise, focusing on form and muscle engagement.
Instructions for performing lat pull downs with proper grip and controlled movement.
Technique for performing floor crunches, focusing on abdominal contraction and controlled movement.
Steps for performing burpees, a full-body exercise combining strength and cardio elements.
Beginner program details for muscle gain, focusing on 30 mins, 3 days/week with medium intensity.
Intermediate program for muscle gain, requiring 45 mins, 4 days/week with high intensity.
Advanced program for muscle gain, demanding 60 mins, 6 days/week with intensity until failure.
Beginner program for toning, lasting 30 mins, 3 days/week with medium intensity.
Intermediate program for toning, lasting 45 mins, 4 days/week with high intensity.
Advanced program for toning, lasting 60 mins, 6 days/week with intensity until failure.
Beginner program for weight loss, 30 mins, 3 days/week with medium intensity, incorporating cardio.
Intermediate program for weight loss, 45 mins, 4 days/week with high intensity, including cardio.
Advanced program for weight loss, 60 mins, 6 days/week with intensity until failure, including cardio.
General