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WEEk 3
USER’S GUIDE
30
USER’S GUIDE
ASSEMBLy
7
Step 2: ADJUSTMENTS
A. Adjust the legs for you
The seat of your 3 MINUTE LEGS
machine should
fit snugly between your legs.
To see if your machine is set correctly, straddle the
seat.
How does it feel? If there is a significant gap
between you and the seat – more than 1-2 inches
- make the legs of your machine longer. If you’re on
your tip-toes, make the legs shorter.
B. Depth Control Cable & Pins
The Depth Control Cable will come pre-assembled
on the lowest depth, B-E.
The Depth Control has 6 different positions A-C;
A-D; A-E; B-C; B-D; B-E. as illustrated in FIG4.
Adjust the Depth Control for you
If you have knee, hip or ankle problems, or are
severely out of shape physically or overweight, keep
your Depth Control Cable to the lowest (B-E)
(closest to the floor) setting on the machine.
This setting will arrest the downward motion of
the machine sooner, stopping your descent before
your joints are compromised, and making it easier
to stand back up. If you are more capable or don’t
have knee, hip or ankle issues, begin with the Depth
Control Cable on the lowest setting and adjust it
according to your ability. As you get stronger,
progressively move the Depth Control Cable up
to the higher settings. The higher the Cable, the
deeper you can go into your squats and lunges,
engaging your muscles more thoroughly and get-
ting you the results you want.
To Adjust the Depth Control Cable
Remove the safety lock (part #27) from the Depth
Control Pin, take the Depth Control Pin (part #7)
out from the base.
The Depth Control Cable (part #10) is released
now.
Place one end of the Depth Control Cable inside
the desired position (A or B) and insert the Depth
Control Pin into the designated position and secure
it with the Safety Lock as illustrated in FIG5.
Do the same on the other side, (position C or D or E).
Warring:
Always make sure that the Depth Control Cable is
correctly secured in place with the Depth Control
Pin and the Safety Lock is properly engaged.
FIG4
FIG5
• Eggs ‘n’ Toast
• fruit (320)
• ½ cup
fat-free cottage
cheese
• 1 tbsp sugar
free jam
• ½ cup bran
cereal (140)
• Chef salad
• roll (300)
• ¼ cup raw
cashews
• 4 celery
sticks
• 4 carrot
sticks (210)
• Steak and Veg
• fruit (280)
• 1 medium
plum
• 1 piece light
sting cheese
(100)
1350
• Egg white
omelet
• fruit
• toast (260)
• 1 Balance
Bar (200)
• Chicken rice
bowl (300)
• 6 celery
stalks
• 2 tbsp
reduced fat
peanut butter
(190)
• Spaghetti
squash with
meat sauce
• veg (280)
*Extra: ½ cup
blueberries
(40)
1230
+ extra: 1270
• Pita Egg
sandwich
(330)
• 14 baby
carrots
• ¼ cup
hummus (160)
• Chicken
pasta marinara
(360)
• ½ cup sliced
berries
• ½ cup light
yogurt, plain
(130)
• Fish and Veg
(290)
*Extra: 3 slices
deli turkey with
mustard (50)
1270
+ extra: 1320
• 1 medium
apple
• 2 tbsp
reduced fat
peanut
butter (245)
• Fruit and
crunch yogurt
(220)
• 1 peach or
medium apple
• ½ cup low-fat
cottage cheese
(140)
• Chicken
Burrito
• fruit (350)
• 2 hardboiled
eggs (160)
• Chicken and
veg
• salad
• fruit (220)
*Extra: 11 raw
almonds (80)
1335
+ extra: 1415
• Raisin
Oatmeal (285
cal)
• ½ cup
fat-free
cottage cheese
• 1 tbsp sugar
free jam
• ½ cup bran
cereal (140)
• Tuna salad
• ½ baked yam
(330)
• 2 whole grain
Wasa cracker
• 2 wedge
Laughing Cow
cheese
• tomato (170)
• Steak stir fry
(270)
*Extra: 1
medium fruit
(80)
1195
+ extra: 1275
• Egg white
omelet
• fruit
• toast (260)
• ½ cup sliced
berries
• ½ cup light
yogurt, plain
(130)
• Beef Burger
• salad (350)
• 1 medium
apple
• 2 tbsp
reduced fat
peanut butter
(245)
• Salmon Salad
(240)
*Extra: 1 light
string cheese
(60)
1225
+ extra: 1285
• Eggs and
oatmeal (310)
• 22 whole,
dry roasted
or raw
almonds
(160)
• Chicken rice
bowl (300)
• 1 peach or
medium apple
• ½ cup low-fat
cottage cheese
(140)
• Steak and Veg
• fruit (280)
• ¼ cup raw
cashews
• 4 celery
sticks
• 4 carrot
sticks (210)
1400
SNACk         DINNER         SNACk        LUNCh        SNACk       BREAkFAST        SNACk 
Calorie
Total
MONDAy 
TUESDAy
WEDNESDAy 
ThURS DAy FRIDAy
SATURDAy
SUNDAy
9


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