AB-DOer TWIST Quick Start Manual Download

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STEP 3

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3-3: Plug in Pin N

[#39] as illustrated.

3-1: Disassemble Bolt (#20),
Washer (#32) & Nut (#29)
from the rear part of the
Upper Main Frame (#4)

3-2: Assemble the Core Support Column
(Center Post Spring) (#5) on the rear
part of the Upper Main Frame (#4) by

inserting the Bolt
[#20). Make sure
to install the Washer
(#32) under the Nut
(#29) and tighten
the Bolt [#20).

Note:

Please make sure that

the Plastic Cover (#78) is
secured in place (as illustrated)
prior the Core Support Column
(Center Post Spring) installation.

STEP 4

4-1: Attach
the Arm Bar
(#9) to the
Core Support
Column
(Center Post
Spring) (#5)
and adjust it
to your
desired
height.

4-2: Fix the Arm Bar (#9) with the
Core Support Column (Center Post
Spring) (#5) by inserting Pin N

1(#39).

4-3: You could tight fit
the Arm Bar (#9) with
the Core Support
Column (Center Post
Spring) (#5) by adjusting
the Knob (#60)
NOTE: Do not over-tighten
the knob. Tighten the
knob to keep the Arm Bar
stationary but while you
are exercising you can
still move it up and down.

EASY 6-STEP ASSEMBLY

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*Note

: calorie totals are approximate within 10-20 calories per meal.

BREAKFAST

Eggs ‘n’ toast + fruit:

• 4 egg whites

• 1 yolk

• 1 slice whole grain toast

with 1 tsp sugar free jam

• 1 apple (320)

Raisin Oatmeal:

• 1 cup cooked oatmeal

• 1 cup skim milk
• 1 mini-box raisins (270 cal)

Egg white omelet:

• 5 whites
• 1/2 cup of chopped
spinach, mushrooms,
peppers of other veggies
of choice
• 1 cup sliced berries

• 1 slice whole wheat toast
(260)

Peanut butter and raisin

oatmeal:

• 1 cup cooked oatmeal
• 1 tbsp reduced fat peanut
butter

• 2 mini boxes raisins (285)

Pita egg sandwich:

• 4 egg whites

• 1 Morningstar breakfast

patty
• 1 slice fat-free cheddar

cheese
• 1/4 cup salsa
• 1 whole wheat pita (330)

Fruit and crunch yogurt:

• 1/2 cup Kashi Go-Lean
cereal

• 1/2 cup blueberries
• 4 oz Light plain sugar-free
yogurt (220)

fruit:

• 1/2 banana
• 1 cup bran flakes
• 1 cup low-fat or skim milk
(285)

Grapefruit and cheese:

• 1/2 grapefruit
• 1 cup low-fat cottage

cheese (200)

Eggs and oatmeal:

• 5 egg whites
• 1 cup cooked oatmeal
• 1/2 cup low-fat milk (310)

Smoothie:

• 1 cup low fat milk + 1
scoop protein 1

cup frozen berries

(300)

LUNCH

Burrito meal:

• 1 small whole wheat tortilla,

1/4 cup salsa

• 1 slice fat-free cheese
• 3 oz chicken or steak

• 1 small apple (350)

Pita lunch Sa fruit:

• 1 whole wheat pita (small)

• 4 oz deli low-sodium ham,

turkey, or lean roast beef
• 1 oz avocado

• lettuce, tomato, mustard
• 1 small peach (360)

Tuna salad + yam:

•1 small can water packed

tuna (5 oz)

• 1 tbsp low-fat mayo
• 1/4 cup chopped celery

• large green salad with

lettuce tomatoes, cucumbers,

red peppers

• 1/2 baked yam (320)

Chicken rice bowl:

• 3 oz grilled chicken

• 1/2 cup cooked brown rice
• 1 cup steamed veggies
• 2 tbsp low-fat dressing (300)

Chicken or beef kabob +

rice & salad:

• 3 oz chicken
• cherry tomatoes

• whole mushrooms on a skewer
• 1/2 cup cooked brown rice

• 1 cup salad
• 1 tbsp low-fat dressing (350)

salad:

• 4 oz extra lean ground turkey

or beef
• 1 whole wheat hamburger bun
• 1 slice fat-free cheddar cheese

• 1 cup salad greens
• 1 tbsp low-fat dressing (350)

Pasta marinara:

• 1/2 cup cooked whole wheat

pasta
• 1 cup steamed spinach
• 3 oz chicken or 5 oz shrimp

• 1/2 cup marinara sauce (350)

Chef salad + roll:

• 2 oz fat-free turkey breast
• 2 oz extra lean low-sodium ham
• 1 oz avocado
• 1 oz fat-free mozzarella
• 2 cups lettuce, tomato,

cucumber
• 2 tbsp low-fat ranch dressing
• 1 whole wheat roll or 2 whole

grain Wasa crackers (300)

DINNER

Chicken and veg + fruit:

• 3 oz chicken breast
• 1 cup green beans

• 1 cup salad
• 1 tbsp low-fat dressing

• 1 medium fruit (apple,

orange) (220)

Fish and veg:

• 6 oz baked or broiled fish

(salmon, halibut, cod)

• 1 cup steamed veggies
• 1 cup salad
• 1 tbsp low-fat dressing (290)

Spaghetti squash and meat

sauce + veg:

• 4 oz cooked lean ground

turkey or beef

• 1 cup cooked spaghetti squash
• 1/2 cup marinara sauce
• 1 cup steamed veggies (280)

Salmon salad:

• 6 oz grilled salmon
• 2 cups salad greens
• 1 tbsp light dressing (240)

Turkey fiesta salad:

• 2 oz ground turkey

• 1/4 cup beans
• 1 oz low-fat cheese
• 2 tsp picante sauce
• 2 cups salad greens (300)

Stir fry:

• 3 oz chicken or steak sauteed

in wok with 2 cups veggies of

choice
• 1 clove diced garlic
• 1 tsp fresh ginger, chopped
• 1 tsp low-sodium soy sauce
• 1 tbsp olive oil (270)

Steak and veg + fruit:

• 3 oz flank steak

• 1 cup steamed veggies
• 1 cup salad
• 2 tbsp low-fat dressing
• 1 medium apple (280)

Cajun veg and fruit:

• 8-10 medium shrimp cooked

in 1 tbsp olive oil

• Cajun seasoning
• lemon juice
• garlic
• 2 cups steamed veggies
• 1 cup blueberries (320)

White fish + veg:

• 5 oz pan-seared white fish of

choice
• 1 cup steamed veggies
• 1 tbsp olive oil (320)

SNACKS

• 1 medium apple

• 2 tbsp reduced fat peanut

butter (245)
• 6 celery stalks
• 2 tbsp reduced fat peanut

butter (190)
• 22 whole, dry roasted or raw

almonds (160)
• 1 medium plum
• 1 piece light string cheese (100)
• 1/2 cup fat-free cottage cheese
• 1 tbsp sugar free jam
• 1/2 cup bran cereal (140)
• 2 whole grain Wasa cracker
• 2 wedges Laughing Cow cheese
• tomato (170)
• 1/2 cup sliced berries
• 1/2 cup light yogurt, plain (130)
• 1 peach or medium apple
• 1/2 cup low-fat cottage
cheese (140)
• 1/4 cup raw cashews
• 4 celery sticks
• 4 carrot sticks (210)
• 14 baby carrots
• 1/4 cup hummus (160)
• 2 hardboiled eggs (160)
• 1/2 cup edamame (120)
• 100-calorie pack of microwave