Table of Contents
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Distributed by:
Thane International, Inc.,
Thane Direct Canada, Inc.,
La Quinta, CA 92253
To ronto, ON
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Copyright © 2009 Thane International, Inc.
Thane Direct UK Ltd.,
Admail ADM3996, London, W1T 1ZU
w w w. t h a n e d i rect.co.uk
ABDOer-Twist-ENG 11/11/09
John Abdo, Inventor
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Table of Contents
Related Manuals for Thane Fitness AB DOER TWIST
Summary of Contents for Thane Fitness AB DOER TWIST
- Page 1 . c o m w w w. t h a n e . c a w w w. t h a n e d i rect.co.uk Copyright © 2009 Thane International, Inc. ABDOer-Twist-ENG 11/11/09...
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Page 2: Table Of Contents
www.ABDOER.com TABLE OF CONTENTS Welcome ....................1 Important Safety Information . -
Page 3: Welcome
www.ABDOER.com www.ABDOER.com W E L C O M E N O T E S Congratulations on your AB-DOer ® Twist™ purchase! Thank you for confiding in my AB-DOer ® Twist™ system. With its patented design this product has won the attention of millions of people worldwide, and now You're A Doer™... -
Page 4: Important Safety Information
www.ABDOER.com www.ABDOER.com I M P O RTANT SAFETY INFORMAT I O N FA Q ’ S Please read and follow this instructional guide completely before using your AB-DOer ® Twist™ machine. Keep this guide in a safe Question: How do I lose weight in my belly (or hips, butt, thighs, waist) place and make sure everyone who uses the AB-DOer ®... -
Page 5: Ab-Doer ® Twist™ Features
www.ABDOER.com www.ABDOER.com PERSONAL MAINTENANCE & MOTIVATION A B - D O E R ® T W I S T F E AT U R E S Maintaining Momentum Even the most dedicated exercisers get bored once in a while. Here are some tips on staying motivated with your new lifestyle: Contouring Arm Bars Easy Assembly... -
Page 6: Exploded View
www.ABDOER.com www.ABDOER.com EXPLODED VIEW SET YOURSELF UP FOR SUCCESS • If you must have a dessert (and sometimes you just do!) get one for the whole table to share. If possible, go for the lower calorie options such as sorbet or fruit. •... -
Page 7: Part List
www.ABDOER.com www.ABDOER.com SET YOURSELF UP FOR SUCCESS PA RTS LIST Set your goal! Part# Description Spec. Q'ty One of the best ways to stay accountable to a program is to set realistic goals. This gives you something to strive for, an attainable end to your hard work. - Page 8 www.ABDOER.com www.ABDOER.com WEEK 4 PA RTS LIST (continued) Monday Tu e s d a y Wednesday T h u r s d a y F r i d a y S a t u r d a y S u n d a y Part# Description Spec.
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Page 9: Easy 6-Step Assembly
www.ABDOER.com www.ABDOER.com www.ABDOER.com WEEK 3 EASY 6-STEP ASSEMBLY Monday Tu e s d a y Wednesday T h u r s d a y F r i d a y S a t u rd a y S u n d a y •... - Page 10 www.ABDOER.com www.ABDOER.com www.ABDOER.com WEEK 2 EASY 6-STEP ASSEMBLY Monday Tu e s d a y Wednesday T h u r s d a y F r i d a y S a t u rd a y S u n d a y STEP 3 •...
- Page 11 www.ABDOER.com www.ABDOER.com WEEK 1 EASY 6-STEP ASSEMBLY Monday Tu e s d a y Wednesday T h u r s d a y F r i d a y S a t u rd a y S u n d a y STEP 5 •...
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Page 12: Seat Swivel-Action
www.ABDOER.com www.ABDOER.com SAMPLE MEALS S E AT SWIVEL ACTION *Note : calorie totals are approximate within 10-20 calories per meal. The “Swivel Action Seat” is one of the many technological advances on your AB-DOer Twist™ machine. ® This seat allows you to swivel, or rotate, 180º from right to left to add diversity to your B R E A K FA S T D I N N E R S N A C K S... -
Page 13: Storage
www.ABDOER.com www.ABDOER.com 4-WEEK HEALTHY EATING PLAN S T O R A G E Calorie Control STEP 1 Each day, eat between 1200-1500 calories. Don’t go below 1200 calories a day, or you risk body rebellion! Your body perceives this caloric deficit as ‘starvation,’ and immediately goes into calorie hoarding mode, 1-1: Loose the Resistance storing any and all calories you take in as fat, even the good ones! This is exactly the opposite of what you’re Knob (#60) and lower the... -
Page 14: Optional Items
www.ABDOER.com www.ABDOER.com OPTIONAL ITEMS 4-WEEK HEALTHY EATING PLAN Suggested Shopping List Resistance Rods Tri-Roller Meat, Fish and poultry Spices, dressing and condiments (3 in a pack) • Skinless chicken breasts • Balsamic vinegar This is our most popular accessory • 99% fat-free ground turkey •... -
Page 15: Tri-Roller
www.ABDOER.com www.ABDOER.com 4-WEEK HEALTHY EATING PLAN OPTIONAL ITEMS Proper nutrition is essential for a healthy, fit body. With that in mind, we’ve developed the 4-Week AB-DOer ® Twist™ Healthy Eating Plan just for you! Follow it and you’re guaranteed to see a difference in your A B - D O E R T W I S T T R I - R O L L E R... - Page 16 www.ABDOER.com OPTIONAL ITEMS ASSEMBLING THE T R I - R O L L E R STEP 1 Attach the Tri-Roller (#65) to Core Support Column (Center Post Spring) (#5) then fix it by inserting Pin (#39). STEP 2 Assembly is finished.
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Page 17: Resistance Rods
www.ABDOER.com www.ABDOER.com S T R E T C H E S OPTIONAL ITEMS After every workout, do these stretches to increase flexibility and improve fitness. For the best results, hold A B - D OE R ® T W I S T RESISTANCE RODS each stretch for 30-60 seconds. - Page 18 www.ABDOER.com www.ABDOER.com OPTIONAL ITEMS SAMPLE 4-WEEK ACCELERATED RESULTS WORKOUT PLAN Weeks 1-2 STEP 2 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Take out Pin (#39) from the Rear Frame Bracket (#4), then fold down the Core Support Column (Center Post AB-DOer AB-DOer AB-DOer...
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Page 19: Power Resistance Kit
www.ABDOER.com www.ABDOER.com 4-WEEK ACCELERATED RESULTS WORKOUT PLAN OPTIONAL ITEMS Now that you’ve gotten the hang of your AB-DOer Twist™ machine it’s time to talk turkey: ® Th e r e ’s Even More Options for More Results: Your best results come with a combination of resistance training, cardiovascular work, and proper nutrition. In order to get the body of your dreams, these three things all need to come into play. - Page 20 www.ABDOER.com www.ABDOER.com OPTIONAL ITEMS WORKOUT TIPS 1. To increase the challenge when using your AB-DOer Twist™ machine, condition yourself to maintain ® ASSEMBLING THE POWER RESISTANCE KIT constant motion without hesitation. 2. You can also increase the challenge by positioning the Contouring Arm Bars over your shoulders; How you can add extra Power Options to your AB-DOer ®...
- Page 21 www.ABDOER.com www.ABDOER.com FLEXIBILITY & WARMUP PROGRAM OPTIONAL ITEMS ASSEMBLING THE POWER RESISTANCE KIT 3. ARM CIRCLES: While standing, with a slightly wider than shoulder- width foot stance, fix your eyes on an object in front of you. Hold your torso upright by ASSEMBLING THE HANDLE GRIPS ASSEMBLING THE ANKLE STIRRUPS lifting your chest allowing both arms to freely hang to each side.
- Page 22 www.ABDOER.com FLEXIBILITY & WARMUP PROGRAM A flexibility or warmup program is an important aspect of all fitness and body development routines. Typically, warmup routines comprise any number of mobility movements which are intended to condition the body to move more freely during activity. When you become more flexible you will realize better performance in your sports and exercise routines as your muscles and their bones and joints have improved ability to perform.
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Page 23: Before You Begin
www.ABDOER.com www.ABDOER.com BASIC MOTIONS BEFORE YOU BEGIN Before beginning your workout program, please read through these guidelines • Wear comfortable, supportive clothing and undergarments that are not too baggy. Baggy clothes can bunch and chafe, and can even get in the way of your workout. - Page 24 www.ABDOER.com www.ABDOER.com BASIC MOTIONS BASIC MOTIONS Some Basic Motions for your AB-DOer ® Twist™ machine - Designed by John Abdo (Please refer to instructional DVD routines for specific instruction) *Images shown are with older unit. Doers, start your engines! How to get started: 2.
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