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ALL ROUND EXERCISER
S002104
Instruction Manual
WARNING: To ensure your safety, please do not attempt to use this
product without reading this instruction manual carefully. Failure to
comply with this warning may result in injury or property damage.
• Only use this product on a solid, flat level surface.
• The Action Row Go has a maximum user weight of 150kg.
• Do now allow more than one person on the product at any time.
• This product is designed for domestic use only, it is not intended
use in commercial training environments.
For parts and service enquiries, please contact Action Spares on
1800 465 070 or e-mail service@actionspares.com.au
2S002104 Action Row Go
Contents
3 General Information and Safety Instructions
5 User Safety
6 Parts List
7 Assembly Instructions
11 Use of the Adjustment Knob
13 Exercise Guidelines
14 Suggested Stretches
15 Training Zones
16 Exercise Phase
19 Different Types Of Grips
20 Digital Monitor
22 Warranty Information
3S002104 Action Row Go
General Information and Safety Instructions
Save These Instructions
WARNING! To ensure your safety, please do not attempt to use this product without reading this
instruction manual carefully. Failure to comply with this warning may result in injury or property
damage.
WARNING! To ensure proper use and safety of the Action Row Go, it is the responsibility of the owner
to ensure that all users are adequately informed of all warnings and precautions.
WARNING! This product is not intended for use by persons with reduced physical, sensory or
mental capabilities; or lack of experience and knowledge unless they have been given supervision or
instruction concerning use of the product by a person responsible for their safety.
WARNING! This product is not suitable for use by children.
Please make sure that all users read the Instruction Manual before use. Only use this Action Row Go
in the manner as described in this manual. To reduce the risk of serious injury, read the entire manual
before you assemble the Action Row Go. Please keep this manual in a safe place for future reference.
Safe Disposal Of Product And Packaging
UNPACKING
Unpack the unit where it will be used. Place the Action Row Go carton on a level flat surface. When
unpacking the unit, remove any packaging materials from the interior. Keep the original packaging carton
and materials in a safe place. It will help prevent any damage if the product needs to be transported in the
future. Plastic wrapping can be a suffocation hazard, so please ensure all packaging materials are kept
safely away from children and babies.
PACKAGING DISPOSAL
Government guidelines ask that we reduce the amount of waste material disposed of in land fill sites. We
therefore ask that you dispose of all packaging waste responsibly and recycle where possible.
END OF LIFE DISPOSAL
We hope you enjoy many years of use from your Action Row Go. However, a time will come when your
Action Row Go will come to the end of its useful life. You are responsible for the appropriate disposal of
your unit to a recognised public collection facility or council disposal service.
4S002104 Action Row Go
Safe Assembly, Storage & Operation
1. This product should be assembled by an adult.
2. Please ensure all nuts and screws are tightened securely before using the machine.
3. This product is designed for domestic use only, it is not intended for use in commercial
training environments.
4. This product may contain small parts/accessories that are not suitable for children under 3
years of age as they may cause a choking hazard. Always keep young children and babies
away from the unit.
5. Do not use the Action Row Go near obstacles, paths, doorways or corridors. Do not leave in
a garage, outdoors, on a covered patio or near water.
6. Keep the Action Row Go indoors, away from moisture and dust.
7. Always use the Action Row Go on a flat level surface with at least 2.5m diameter of clear
space surrounding the unit.
8. Due to the heavy nature of the unit, care must be taken when lifting and moving to another
location. Always use safe lifting techniques to protect your lower back.
9. The safety level of the unit can be maintained only if it is examined regularly for wear and
tear. Please pay special attention to the components most susceptible to wear. In the case
of defective parts, please replace immediately and/or keep the unit out of use until repaired.
General Information and Safety Instructions (cont)
5S002104 Action Row Go
User Safety
WARNING! Only use this product in the manner as described in this manual.
WARNING! It is strongly recommended that you consult your physician prior to beginning an exercise
program. If dizziness, nausea, chest pains, or any other abnormal symptoms are experienced while
using this product, stop the workout at once and consult a physician immediately.
WARNING! Before using the Action Row Go, please consult your physician if you have suffered with,
or currently have any of the following conditions:
• Heart disease
• Fracture or joint problems
• Brain blood clot
• Back problems
• Cancer or any acute disease
• Contagious skin diseases
• Recovering from an operation
• Neurological conditions
• Acute thrombosis
• Severe diabetes
• Epilepsy
• Pacemaker
• Tumours
1. This Action Row Go is not suitable for persons under the age of 15.
2. Please keep children and pets away from the unit at all times.
3. Do not allow more than one person on the product at any time.
4. The Maximum User Weight for this product is 150kg.
5. Do no place any part of your body between the middle cover and base cover.
6. Never operate the unit if it is damaged, not working properly, if it has been dropped, or if it
has been damaged by water.
7. Always wear appropriate exercise clothing when using the Action Row Go, do not wear
loose clothing that could become caught. Always wear appropriate running shoes; never
use the Action Row Go with bare feet, wearing only stockings or in sandals.
6S002104 Action Row Go
Parts List
Part
No. Description Qty
1Main support bar 1
2Front frame 1
3Back frame 1
4Piston 1
5Main handles 2
6Digital monitor 1
7Seat 1
8Back handles 2
9Casings (L/R) 2
10 Digital Monitor Support 1
11 Small caps 4
12 Large Caps A 6
13 Wrench for nuts 1
14 Allen wrench 1
15 Screw A 1
16 Screw B 1
17 Screw C 1
18 Screw D 1
19 Nut No. 1 1
20 Nut No. 2 1
21 Nut No. 3 1
22 Adjustment knob 2
23 Safety stopper 2
24 Seat mount 1
25 Pulley A 1
26 Pulley B 1
27 Large Caps B 2
28 Large Caps C 1
Part
No. Description Qty
29 Screw E 2
30 Screw F 4
31 Nut No.4 4
32 Washer 4
33 Adjustment Knob 1
34 End Caps 4
NOTE: Some parts may be supplied pre-
assembled.
11
11
9R
9L
27
28
12
12
7S002104 Action Row Go
Assembly Instructions
Find a clean flat surface to unpack and assemble your rowing machine. Prior to beginning assembly,
ensure that you have all of the parts listed in the Assembly Parts List and Hardware Identification Chart.
If you’re missing any parts, please contact our National Service Centre on 1800 465 070 or email
[email protected] to arrange for replacement parts to be sent to you.
NOTE: Steps 1, 3 and 7 parts are packed already assembled.
STEP 1
Place x2 Large Caps (12) to main support bar (1). Using Parts 24, 25, 26 and screw B (16), assemble the
seat (7) to main support bar. For safety purposes, please ensure you lock the seat by adjusting the knob
(22).
STEP 2
Using screw D (18), place the front frame (2) and screw to main support. Do the same for the back frame
(3) and secure using the adjustment knob (22).
27
2
12
22
3
1
1
12
D18
D18
D18
7
7
28
24
26
21
25
26
26
25
1
12
21
33
D18
D18
B16
B16
27
2
12
22
3
1
1
12
D18
D18
D18
7
7
28
24
26
21
25
26
26
25
1
12
21
33
D18
D18
B16
B16
8S002104 Action Row Go
STEP 3
Using screw C (17), attach the piston (4) to the main support. Again for your safety, please ensure the
piston is attached securely and placed in the correct position.
21
21
10
10
11
5
5
4
1
C17
D18
D18
D18
D18
C17
STEP 4
Take screw D (18) and assemble the main handles x 2 (5) and digital monitor (6) to the main support.
21
21
10
10
11
5
5
4
1
C17
D18
D18
D18
D18
C17
Assembly Instructions (cont)
9S002104 Action Row Go
STEP 5
Now that the handles are secure, using screw A (15) attach handle to the main support. Now using screw
C (17) attach the top part of the piston to the handles.
21
20
17
1
15
11
8
8
1
19
5
E29
STEP 6
Next, using screw B (16) x 2, attach the back handles (8) x 2 to main support.
21
20
17
1
15
11
8
8
1
19
5
E29
Assembly Instructions (cont)
10 S002104 Action Row Go
STEP 7
Attach casings (9) x 2 to main support using screw D (18).
34
23
23
34
32
32
31
34
32
31
1
1
9L
9R
F30
F30
F30
STEP 8
Now place the small caps (11) x 4 and stoppers (23) onto the handles.
34
23
23
34
32
32
31
34
32
31
1
1
9L
9R
F30
F30
F30
Your Action Row Go should now be assembled. Please ensure that all screws are tightened securely and
all parts have been correctly attached before you begin your workout.
Assembly Instructions (cont)
11 S002104 Action Row Go
Use of the Adjustment Knob
SEAT
During your workout, if you want the seat to slide, the adjustment knob must be unlocked (green). To
unlock the knob, simply pull the knob out towards you and turn to the unlock position.
If you would rather the seat to be fixed during your workout, simply pull the knob out towards you and
twist until it reaches the locked (red) position. Release the knob to secure the position.
12 S002104 Action Row Go
Use of the Adjustment Knob (cont)
BACK FRAME
To adjust the height of the Action Row Go, simply turn the knob counter-clockwise, pull it towards you
and adjust rower to desired level.
Release the adjustment knob so that the bolt is inserted in the hole and turn it once again clockwise to
tighten the leg base.
13 S002104 Action Row Go
Exercise Guidelines
These guidelines will help you to plan your exercise program. For detailed exercise information, obtain a
reputable book or consult your physician. Remember, proper nutrition and adequate rest are essential for
successful results.
HOW TO MEASURE YOUR HEART RATE
To measure your heart rate, exercise for at least four minutes. Then, stop exercising and place two
fingers on your wrist as shown. Take a six-second heartbeat count, and multiply the result by 10 to find
your heart rate. For example, if your six-second heartbeat count is 14, your heart rate is 140 beats per
minute.
WORKOUT GUIDELINES
Warming Up—Start with 5 to 10 minutes of stretching and light exercise. A warm-up increases your
body temperature, heart rate, and circulation in preparation for exercise.
Training Zone Exercise—Exercise for 20 to 30 minutes with your heart rate in your desired training
zone. (During the first few weeks of your exercise program, do not keep your heart rate in your desired
training zone for longer than 20 minutes.) Breathe regularly and deeply as you exercise; never hold your
breath.
Cooling Down—Finish with 5 to 10 minutes of stretching. Stretching increases the flexibility of your
muscles and helps to prevent post-exercise problems.
EXERCISE FREQUENCY
To maintain or improve your condition, complete three workouts each week, with at least one day of rest
between workouts. After a few months of regular exercise, you may complete up to five workouts each
week, if desired. Remember, the key to success is to make exercise a regular and enjoyable part of your
everyday life.
14 S002104 Action Row Go
Suggested Stretches
The correct form for several basic stretches is shown on the right. Move slowly as you stretch; never
bounce.
1. TOE TOUCH STRETCH
Stand with your knees bent slightly and slowly bend forward from
your hips. Allow your back and shoulders to relax as you reach down
toward your toes as far as possible. Hold for 15 counts, then relax.
Repeat 3 times. Stretches: Hamstrings, back of knees and back.
2. HAMSTRING STRETCH
Sit with one leg extended. Bring the sole of the opposite foot toward
you and rest it against the inner thigh of your extended leg. Reach
toward your toes as far as possible. Hold for 15 counts, then relax.
Repeat 3 times for each leg. Stretches: Hamstrings, lower back and
groin.
3. CALF/ACHILLES STRETCH
With one leg in front of the other, reach forward and place your
hands against a wall. Keep your back leg straight and your back foot
flat on the floor. Bend your front leg, lean forward and move your
hips toward the wall. Hold for 15 counts, then relax. Repeat 3 times
for each leg. To cause further stretching of the achilles tendons,
bend your back leg as well. Stretches: Calves, achilles tendons and
ankles.
4. QUADRICEPS STRETCH
With one hand against a wall for balance, reach back and grasp one
foot with your other hand. Bring your heel as close to your buttocks
as possible. Hold for 15 counts, then relax. Repeat 3 times for each
leg. Stretches: Quadriceps and hip muscles.
5. INNER THIGH STRETCH
Sit with the soles of your feet together and your knees outward.
Pull your feet toward your groin area as far as possible. Hold for 15
counts, then relax. Repeat 3 times. Stretches: Quadriceps and hip
muscles.
1
2
3
4
5
15 S002104 Action Row Go
Training Zones
TRAINING ZONES
Training zones are designed to help you structure your training session so you’re exercising at the
intensity needed to meet your goals. It is recommended to train in all 4 zones to improve your fitness and
endurance. Using the pre-set programs of the treadmill will help you achieve this.
Use the below chart as a guide only.
TRAINING ZONES
AGE >> 20 25 30 35 40 45 50 55 60 65 70
INTERVAL TRAINING
HEART RATE >> 179-188 175-183 170-179 166-174 161-169 157-165 152-160 148-155 143-150 139-146 135-141
HIGH INTENSITY TRAINING
HEART RATE >> 165-178 161-174 157-169 153-165 149-160 145-156 140-151 136-147 132-142 128-138 124-134
CARDIOVASCULAR TRAINING
HEART RATE >> 151-164 147-160 144-156 140-152 136-148 132-144 129-139 125-135 121-131 117-127 114-123
ENDURANCE TRAINING
HEART RATE >> 131-150 128-146 125-143 140-152 118-135 115-131 112-128 108-124 105-120 102-116 99-133
RED ZONE
Training in the RED ZONE helps improve your anaerobic energy production and speeds the turnover
of waste products. Training in this zone dramatically improves your ability to resist short term fatigue
and increases your cardiovascular fitness quickly. You will feel VERY stressed in this zone and will be
sweating heavily.
WARNING! Training in the RED ZONE is extremely difficult and should only be attempted by experienced
individuals. Only train in the RED ZONE for short bursts of activity (20 seconds–2 minutes)
ORANGE ZONE
Training in the ORANGE ZONE helps improve your general cardiovascular fitness and can be maintained
for longer periods of time. You will feel very stressed and breathing heavily but able to sustain the pace.
Train in the ORANGE ZONE for 2-20 minutes, or use as Interval Training if training in the RED ZONE is too
difficult.
AMBER ZONE
Training in the AMBER ZONE helps develop cardiovascular fitness and a sustainable running pace.
Training too much in this zone however will not produce long term results unless you push yourself into
the ORANGE ZONE intermittently. You will feel somewhat stressed, sweating and breathing hard.
BLUE ZONE
Training in the BLUE ZONE helps improve your cardiovascular and muscular endurance. Train in the
BLUE ZONE on recovery days, or when you’re working to improve your running or walking technique,
recovering from injury, or just starting out. Your body should feel warm; your heart rate and respiration
should increase and you may sweat.
16 S002104 Action Row Go
Exercise Phase
IMPORTANT: Please note that during your workout the hydraulic piston may become hot. Please take
care and avoid touching this part of the rower until at least 30 minutes after your workout.
HOW TO ADJUST THE TENSION
To vary the intensity of your exercise, you can adjust the resistance that you feel when you pull the row
bar.
To increase the resistance, turn the resistance control clockwise; to decrease the resistance, turn the
resistance control counterclockwise.
IMPORTANT: To avoid damaging the resistance control, stop turning it when turning becomes
difficult.
ROWING
Sit on the seat, place your feet on the pedals. Hold the row bar with an overhand grip.
Correct rowing form consists of three phases:
1. The first phase is the CATCH. Slide the seat forward until your knees are slightly bent. Pull
the row bar until your hands are above your feet.
2. The second phase is the DRIVE. Push backward with your legs. Lean back slightly at the
hips (not at the waist), keeping your back straight. As you straighten your legs, pull the row
bar toward your chest.
3. The third phase is the FINISH. Your legs should be nearly straight.
After the finish phase, extend your arms forward and pull the seat forward using your legs. Repeat this
sequence, moving through all three phases with a smooth, fluid motion. Remember to breathe normally
as you row; never hold your breath.
17 S002104 Action Row Go
PUSH-UPS
Using the back handles place both hands on the bar and place your feet on the pedals. Ensuring that
your hands are slightly wider than your shoulders, lower yourself by bending your elbows until you reach
chest level. Push yourself back up through your hands to the start position.
AB CURLS
Using the back handles, place both hands on the bars and your knees on the seat. Slide the seat up and
down to complete the motion.
Exercise Phase (cont)
18 S002104 Action Row Go
Exercise Phase (cont)
SIT-UPS
Ensuring the seat is in a locked position, sit on the seat and fasten your feet onto the back handles. Lift
your torso into a sitting position to complete the abdominal crunch.
ARM DIPS
Using the back handles place your hands on the bars and keep your legs at a 90 degree angle. Slowly
bend your elbows to lower body towards the floor and push yourself back up to complete the exercise.
19 S002104 Action Row Go
Different Types Of Grips
The Action Row Go offers a total body workout and is an all round exerciser. By simply moving your hand
grips whilst using the machine, you could be targeting different muscle groups which will improve your
workout and help build your fitness levels. Please see diagram below to show what exercises can be
done using the machine.
Main Handlebars
Back and Triceps Back and Triceps
Core and Arms
Ab Curls
Arm Dips
Push Ups Ab Curls
Back Handlebars
Arm Dips
Biceps and Laps
20 S002104 Action Row Go
Features of the Monitor
The easy to use monitor features several display modes that provide instant feedback during your
workouts. The display modes are described below.
TIME – Displays your elapsed workout time. The timer will stop once you stop rowing. It will begin again
when you start rowing.
CALORIE - Displays in Kcal the cumulative calories burned at any given time during your workout.
SCAN - Displays each function in sequence every 4 seconds. The display loop is time, count, numbers/
min and calories.
COUNT - Displays the number of repetitions you complete during your workout.
NUMBERS/MIN - This function counts the number of repetitions per minute.
HOW IT WORKS
1. ON: The monitor turns on when you press the red button or when you start exercising.
Press the red button repeatedly until you see the function you want to display on the screen,
or select SCAN mode so that the functions appear on the screen continuously.
2. OFF: The screen will turn off automatically if Action Row Go is not used for 4 minutes.
3. RESET: To reset all counters to 0, hold down the red button for four seconds.
Digital Monitor
TYPES OF FEATURES:
Count Function
Scan Function
Mode Button
Time Function
Numbers/Min Function
Cal Function
Reset Function
/
