You will find that the SmithShaper is an amazing fitness solution. It can be used to
tone and shape, build muscle or rehabilitate from injury. However, everyone is built
dierently. We each have unique health histories, physical characteristics, eating hab-
its, and daily schedules and patterns that need to be considered to create the optimal
workout and nutrition program. As you prepare to start the SmithShaper exercises
described in this manual, consider doing the following if you’re not doing so already:
• Eating smaller portions
• Always have healthy snacks in between breakfast, lunch and dinner
• Try to cut o eating after 7 pm when possible
• Limit/eliminate late night snacks as much as possible
• Always ensure your body is properly fueled before workouts
• Always hydrate as needed before, during and after exercise
In addition, we recommend that you consider using a certified fitness expert that can
create a custom fitness program specifically for you. Bring the SmithShaper with you
when you have a session with your physical therapist, chiropractor or health fitness
instructor, so they can integrate this unique and simple isometric tool into your routine.
The unique design of the SmithShaper allows you to perform isotonic upper and
lower body exercises with ease no matter your age or fitness level.
Squats:
• The SmithShaper is designed to be worn like a backpack for
performing full range squats. For best results adjust the shoulder
straps so that the device is positioned on the upper part of your back.
• Make sure the top and bottom wheels fully contact the wall to
ensure perfect back posture.
• Position your heels approximately 12 to 18 inches from the wall
with feet shoulder width apart.
• Point your toes slightly outward.
• With your chin up you are ready to start your squats.
• Advanced users can use a pair of dumbbells for added resistance.
• Occasionally, hold the position at the bottom of your squat, with
upper legs parallel to the floor, for the isometric benefit.
• Breathe throughout each rep. and use a slow/controlled pace.
Floor Exercises:
• The SmithShaper’s low profile design allows you to perform various
core and upper body toning / strengthening exercises: SmithShaper
Planks, Core Crusher / Core Crusher Combo, Upright Leg Curl,
the Hamstring Burn, and the SmithShaper Inner Thigh Combo.
• Hold your position during any of the floor exercises for an isometric muscle burn.
• Breathe throughout each repetition and use a pace that is slow and controlled.
A workout combining squats and floor exercises will allow you to get a total body
workout on your own schedule, anywhere, with the SmithShaper.
EAT RIGHT & WORK WITH FITNESS PROS
HOW TO USE THE SMITHSHAPER
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