CRIVIT IAN 467174_2404 3 in 1 Exercise Step

Specifications

• Stepboard Dimensions: approx. 68 x 28 x 10/15cm (L x W x H)
• Maximum Load: 120kg
• Expander: Training device form A compliant with DIN 32935
• Maximum Stretch Length: 180cm at 40N
• Force Tolerance Range: Maximum 20% (+/-)
• Date of Manufacture: 09/2024

Product Usage Instructions

Congratulations!
You have chosen to purchase a high-quality product. Familiarise yourself with the product before using it for the first time.

Read the following instructions for use carefully.
Use the product only as described and only for the given areas of application. Store these instructions for use carefully. When passing the product on to third parties, please also hand over all accompanying documents.

Package contents (Fig. A)

• 1 x stepboard (1)
• 2 x base (2)
• 2 x semi-circle balancer (3)
• 2 x expander incl. carabiner hook (4)
• 1 x instructions for use

Technical data

Stepboard:

• Dimensions: approx. 68 x 28 x 10/15cm (L x W x H)
• Maximum load: 120kg

Expander:
Training device form A is compliant with DIN 32935.
Maximum stretch length: 180cm at 40N
Maximum stretch length
The force tolerance range is maximum 20% (+/-).
Date of manufacture (month/year): 09/2024

Intended use
This product was developed as an exercise device for exercising your entire body. The product is designed for personal use and is not suitable for medical, therapeutic or commercial purposes.

Safety information

Important Safety Note: Please read all safety instructions before using the product to avoid risks of injury or accidents.

Life-threatening hazard! 

• Never leave children unattended with the packaging materials. There is a risk of suffocation.

Risk of injury for children!

• Children must not be allowed to play with the product. Specifically inform children that the product is not a toy.
• Bear in mind that children are playful and like to experiment. Avoid situations and behaviours that are not appropriate for the product.
• To eliminate the risk of injury, the product must not be within reach of children during the workout.
• Cleaning and maintenance must not be carried out by children without supervision.
• The product must be stored somewhere that is inaccessible to children when not in use.

Risk of injury!

• This apparatus may be used by children from 14 years of age upwards, as well as by persons with diminished physical, sensory or mental abilities, or those with little experience and knowledge, if they are supervised or instructed with regard to its safe use, provided they also understand the potential risks. Children must not play with the apparatus.
• No modifications may be made to the product!
• Use the product only as specified in the “Intended use” section.
• Check the product for damage or wear before each use. You must not continue to use the product if it is damaged!
• Do not use the product near steps or landings.
• The product may only be used under adult supervision and must not be used as a toy.
• Always keep the instructions for use with the exercise instructions readily available.

Risk of injury when exercising!

• Consult your doctor before you start exercising. Make sure you are healthy enough to exercise.
• Do not use the product if you are injured or your health is impaired.
• Always remember to warm up before exercising and exercise according to your current performance ability. Overexertion and over-exercising can lead to serious injuries.
• Stop exercising immediately and contact a doctor if you experience pain, weakness or fatigue.
• Pregnant women should exercise only after consulting with their doctor.
• The product must be used by only one person at a time.
• Keep a clear space of approx. 1.5m around all sides of the exercise area (Fig. L).
• Do not exercise when you are tired or distracted. Do not exercise directly after eating a meal. Wait approx. two hours before exercising.
• Ventilate the exercise room sufficiently but beware of draughts.
• Keep yourself sufficiently hydrated during your workout.
• The product is not suitable for therapeutic purposes.
• Exercise on a flat, non-slip surface only.
• This product is designed for a maximum body weight of 120kg. Do not use the product if you weigh more than this.
• Do not pull the expanders beyond the maximum stretch length of 180cm.
• Never wrap the expanders around your head, neck or chest. Risk of strangulation!
• Do not use the expanders for other purposes (e.g. as a tension cable, towing rope or similar).
• Before each exercise session with the expanders, check that the expanders are firmly attached to the sides of the step board.
• The expanders are intended exclusively for use with the device and must not be used in other applications.
• Do not use the product as a climbing aid or in place of a ladder.

Dangers due to wear and tear!

• The product may be used only if it is in perfect condition. Check the product for damage or wear before each use.
• The safety of the product can be guaranteed only if it is regularly inspected for damage and wear and tear. If damaged, it must not be used anymore.
• Protect the product from extreme temperatures, sun and moisture. Improper storage and use of the product could lead to premature wear and tear, and possible breakages in the structure, which could result in injuries.
• The elastomers in the expander must be protected from direct sunlight.
• Do not continue to use the product if you notice cracks.
• Pay particular attention to wear in the feet.
• To prevent injuries due to incorrect handling, the product must only be installed by an adult.
• Make sure you use the product only after it has been completely installed.

Assembly options (Fig. B)

To increase the training intensity, the product can be extended by one step with the support feet (2) and supplemented with the semi-circle balancers (3).

Proceed as shown in Fig. B:

• Turn the product (1) over and remove the feet.
• Insert the feet or the semi-circle balancers as required into the recesses provided on the underside of the tread.

Note: only assemble the product as shown in Fig. B.

• Turn the product over again and stand it on the floor.
• Exercise on a flat, non-slip surface only.

Using the expanders (Fig. C)

You have the option of doing exercises on the product using the additional expanders (4). Important! The expander bands may only be used in combination with the stepboard and may not be attached to doors, windows or other unsuitable structures. To do this, hook the expanders into the side eyelets of the product with the carabiners (Fig. C).

General training instructions

Exercise tips

• Wear comfortable sports clothing and athletic shoes.
• Warm up before each exercise session and end the session gradually.
• Take sufficient breaks between the exercises and keep yourself sufficiently hydrated.
• If you are a beginner, never exercise with too much intensity. Increase the intensity of the exercise sessions slowly.
• Perform all exercises smoothly, not jerkily or fast.
• Be sure to breathe steadily. Exhale during exertion and inhale upon release.
• Maintain correct body posture while exercising.

General training plan
Create a training plan that suits your needs with sets of 6–8 exercises.

Pay attention to the following fundamentals:

• A set should consist of approx. 15 repetitions of one exercise.
• Each set can be repeated three times.
• You should take a 30-second break in between each set.
• Warm up your muscle groups well before each training session.
• We also recommend stretching after each training session.

Warming up
Take sufficient time to warm up before each exercise session. In the following we describe a few simple warm-up exercises for you.
You should repeat each exercise 2-3 times.

Neck muscles

1. Turn your head slowly to the left and to the right. Repeat this movement 4-5 times.
2. Slowly rotate your head, first in one direction and then in the other.

Arms and shoulders 

1. Clasp your hands behind your back and pull them up carefully. If you bend your upper body forwards at the same time, all muscles are warmed up optimally.
2. Rotate both shoulders forwards at the same time and after one minute change directions.
3. Raise your shoulders towards your ears and then lower them again.
4. Rotate your left and right arm in turn, first forwards and after one minute backwards.

Important: Remember to keep breathing easily!

Leg muscles

1. Stand on one leg and raise the other leg about 20cm off the floor with your knee bent.
2. First rotate the raised foot in one direction and then after a few seconds switch direction.
3. Then switch to the other leg and repeat this exercise.
4. Raise your legs one after the other and walk a few steps on the spot. Be sure to raise your legs only to a height at which you can still maintain proper balance.

Exercise suggestions without expanders

Below are a selection of possible exercises. Note: the training can be intensified by adding the standing feet and semi-circle balancers.

Basic step (Fig. D)

Muscles used: entire leg and buttocks

Sequence

1. Stand upright in front of the product.
2. Make sure that your feet are approximately shoulder-width apart, with your toes pointing forwards. The arms remain loosely at the sides of the body.
3. Step your right foot up onto the surface of the product in a fluid motion and bring your left foot up beside it.
4. First place your left foot back on the floor, followed by your right foot.
5. Move your arms back and forth while stepping up and stepping down.
   Note: you can keep your arms either angled close to your body or stretched straight out.
6. Repeat the exercise 10 to 15 times in three sets.

Important: maintain body tension during the exercise. Keep your upper body straight and always place your feet entirely on the product.

Side step (Fig. E)

Muscles used: entire outer leg

Sequence

1. Stand upright to the left of the product.
2. Make sure that your feet are together and that the tips of your feet are pointing forwards. The arms remain loosely at the sides of the body.
3. Step your right foot up onto the surface of the product in a fluid motion and bring your left foot up beside it.
4. Return first your left and then your right foot to the starting position.
5. Move your arms back and forth while stepping up and stepping down.
   Note: you can keep your arms either angled close to your body or stretched straight out.
6. Repeat this exercise 10 to 15 times for three sets, change sides and repeat the exercise again.

Important: maintain body tension during the exercise. Keep your upper body straight and always place your feet entirely on the product.

Triceps press (Fig. F)

Muscles used: triceps

Sequence

1. Support yourself with your hands beside you on the long edge of the product and rest on your heels with your toes pointing upwards. Your fingertips should be pointing towards you.
2. Tense your arm, abdominal and buttock muscles. Your arms are outstretched.
3. Slowly lower your buttocks, keeping your upper body straight.
4. Make sure that your elbows point backwards when bending your arms and remain close to your body.
5. Pull your shoulders down and slowly return to the starting position.
6. Repeat the exercise 10 to 15 times in three sets.

Important: maintain body tension during the exercise. Keep your upper body straight and perform the exercise slowly.

Mountain climbers (Fig. G)

Muscles used: stomach, lower back, legs and buttocks

Sequence

1. Support yourself with your palms on the product, in a vertical line with your chest. Make sure that you do not completely lock your elbows.
2. Straighten one leg almost all the way, bend the other leg and stand on your toes hip-width apart.
3. Tense your body by pulling in your stomach and stretching your back.
4. Alternately pull your knees towards your chest and bring the bent leg back next to the other leg.
   Note: you can increase the speed as you wish.
5. Start the exercise slowly for approx. 20 seconds, then straighten up and repeat the exercise 10 to 15 times in three sets.

Important: maintain body tension during the exercise and do not arch your back.

Planks (Fig. H)

Muscles used: abdomen and upper thigh

Sequence

1. Support yourself with your forearms and palms on the product and stretch your legs backwards. While doing so, rest on your knee for support.
2. Tense your abdominal muscles and straighten your upper body. Your elbows are below your shoulder joints.
3. Position yourself on the tips of your toes so that your body forms a straight line. Be sure to place even weight on the tips of your toes.
4. Keep your pelvis straight and be sure not to arch your back.
5. Keep your head as an extension of your spine and do not overextend it.
6. Hold the position for approx. 30 seconds, then straighten up and repeat the exercise 10 to 15 times in three sets.

Important: keep your abdominal muscles tightened throughout so that your lumbar spine is stabilized.

Exercise suggestions with expanders

Note on training with expanders!
Each expander may be stretched to a maximum length of 180cm. Otherwise they can become damaged and injure the user. The further you stretch the expander, the more strength you will need to apply.

The correct grip
Make sure that you always hold the handles horizontally when pulling on the expanders. Do not bend your wrist joints, as this would overstrain them.

Exercises

For all the following exercises, please note:

• Take hold of the handles.
• Perform the movements in a controlled fashion.
• Keep your arms tense.
• Before each workout with the expanders, make sure that the carabiner hooks are tightly closed.
• The duration of the exercise sets should be based on your personal fitness level. Divide the exercises into multiple sets and pause between individual sets.

Knee bends (Fig. I)

Muscles used: shoulders and upper thigh

Sequence

1. Stand upright on the product, grasp the expanders and bend your legs slightly.
2. Make sure that your feet are approximately shoulder-width apart, with your toes pointing out.
3. Straighten your upper body and stretch your arms out to the side at shoulder height. Angle them slightly.
4. Pull your shoulder blades towards your spine, keep your head upright and bend your knees.
5. Stretch your buttocks as far back as possible and put equal weight on both feet.
   Note: try to hold the product as horizontally as possible and not to tilt it.
6. Hold the position for approx. 30 seconds, then straighten up and repeat the exercise 10 to 15 times in three sets.

Important: always pay attention to the position of your knee joints.

Side lift (Fig. J)

Muscles used: shoulder, triceps

Sequence

1. Stand upright on the product, grasp the expanders and bend your legs slightly.
2. Make sure that your feet are approximately shoulder-width apart, with your toes pointing out.
3. Straighten your upper body and keep your arms slightly bent in front of your body.
4. Pull your shoulder blades towards your spine and keep your head upright.
5. Slowly raise your hands sideways to shoulder height and slowly lower your arms again.
6. Hold the position for approx. 30 seconds, then straighten up and repeat the exercise 10 to 15 times in three sets.

Important: maintain body tension during the exercise and keep your upper body straight.

Bicep curls (Fig. K)

Muscles used: biceps

Sequence

1. Stand upright on the product, grasp the expanders and bend your legs slightly.
2. Make sure that your feet are approximately shoulder-width apart, with your toes pointing forwards.
3. Hold your hands at hip height. Your elbows remain close to your body. The palms of your hands are pointing upwards.
4. Tense your arm and abdominal muscles.
5. Pull your right and left forearms upwards alternately. Keep your back straight, your arms close to your body and your knees slightly bent.
6. Perform the exercise slowly and alternately and repeat the exercise 10 to 15 times in three rounds.

Important: during this exercise, keep your upper body and pelvis straight. Your knees stay slightly bent and body tension is maintained throughout.

Stretching
Take sufficient time to stretch after each exercise session. Some simple exercises to do this are shown below.
You should perform each exercise three times per side for 15–30 seconds.

Neck muscles

1. Stand in a relaxed posture.
2. Pull your head gently to one side with one hand, first to the left and then to the right.

This exercise stretches the sides of your neck.

Arms and shoulders

1. Stand up straight with your knees slightly bent.
2. Bend your right arm behind your head until your right hand is between your shoulder blades.
3. Grip your right elbow with your left hand and pull it backwards.
4. Change sides and repeat the exercise.

Leg muscles

1. Stand upright and lift one foot off the floor.
2. Rotate it slowly, first in one direction, then the other.
3. Switch feet after a while.

Important: make sure your thighs remain parallel to each other. Push your pelvis forwards, keeping your upper body upright.

Storage, cleaning
When not in use, always store the product clean and dry at room temperature.
Only clean the product with a damp cloth and wipe dry afterwards.

IMPORTANT! Never clean the product with harsh cleaning agents.

Disposal

Dispose of the product and packaging materials in accordance with current local regulations. Store the packaging materials (foil bags, for example) out of the reach of children. For further information about disposal of the product no longer needed, contact your local council. Dispose of the product and the packaging in an environmentally friendly manner.

The Recycling Code distinguishes different materials to be returned for recycling. The Code consists of the recycling symbol for the recycling process and a number that identifies the material.

Notes on the guarantee and service handling
The product was produced with great care and under continuous quality control. DELTA-SPORT HANDELSKONTOR GmbH gives private end customers a three-year guarantee on this product from the date of purchase (guarantee period) in accordance with the following provisions. The guarantee is only valid for material and manufacturing defects. The guarantee does not cover parts that are subject to normal wear and tear and that are thus considered wear parts (e.g. batteries) and it does not cover fragile parts such as switches or parts that are made of glass.

Claims under this guarantee are excluded if the product has been used incorrectly, improperly, or contrary to the intended purpose, or if the provisions in the instructions for use were not observed, unless the end customer proves that a material or manufacturing defect exists that was not caused by one of the aforementioned circumstances. Claims under the guarantee can only be made within the guarantee period by presenting the original sales receipt. Please therefore keep the original sales receipt. The guarantee period is not extended by any repairs carried out under the guarantee, under statutory guarantees, or as a gesture of goodwill.

This also applies to replaced and repaired parts. If you wish to make a claim please first contact the service hotline mentioned below or contact us by email. If there is a guarantee case, then the product will be repaired or replaced free of charge to you or the purchase price will be refunded, depending on our choice. There are no further rights from the guarantee.
Your legal rights, in particular guarantee claims against the respective seller, are not limited by this guarantee.
IAN: 467174_2404

Service Great Britain

• Tel.: 0800 404 7657
• E-Mail: deltasport@lidl.co.uk

DELTA-SPORT HANDELSKONTOR GMBH
Wragekamp 6 • 22397 Hamburg
GERMANY

PDF ONLINE
www.lidl-service.com

FAQ

• Q: What is the maximum load capacity of the step board?
  A: The step board can support a maximum load of 120kg.
• Q: Can the expanders be attached to any structure?
  A: The expanders should only be attached to the stepboard using the provided carabiners and not to doors, windows, or other unsuitable structures.

Documents / Resources

CRIVIT IAN 467174_2404 3 in 1 Exercise Step [pdf] Instruction Manual IAN 467174_2404, IAN 467174_2404 3 in 1 Exercise Step, IAN 467174_2404, 3 in 1 Exercise Step, Exercise Step, Step

References

• User Manual