Thane Fitness AB DOER TWIST, Quick Start Manual

Page 1: ...ane com Thane Direct Canada Inc Mississauga ON www thane ca Thane Direct UK Ltd Admail ADM3996 London W1T 1ZU www thanedirect co uk ABDOER TWIST ENG Canada 01 02 11 Distributed by Copyright 2009 Thane International Inc Made in China John Abdo Inventor ...

Page 2: ...isuse abuse commercial use or vandalism 2 Improper or inadequate maintenance 3 Unauthorized modification or commercial use 4 Damage in return transit 5 Normal wear of parts wear and tear that occurs over time and with use 6 Repairs made by an unauthorized service technician TO OBTAIN SERVICES The original purchaser shall contact our Customer Care Team via e mail at customercare thane ca or by phon...

Page 3: ...oid getting discouraged Eventually your scale weight will catch up with your progress we promise Question I m sore is this normal Answer Yes It s totally normal to feel sore or stiff after your workouts especially if you ve been sedentary for a long while Take some extra time to stretch during the day or take a hot bath and relax if you re feeling sore If you are excessively sore take a few days o...

Page 4: ...ecommended by the manufacturer 4 Ensure that sufficient free space is available surrounding the entire unit It is important that pets furniture and other objects are kept away from the equipment during its use You should retain at least 10 13 feet 2 3 meters of space around the unit 5 THIS EQUIPMENT IS NOT SUITABLE FOR CHILDREN In order to avoid injuries keep this and all other fitness equipment o...

Page 5: ...s Let s Face it life happens Whether your kids get sick you have to work late or your car breaks down things happen that keep you from working out Don t think you re the only person faced with setbacks or obstacles even Olympic Champions have plenty of their own fair share of hurdles to jump over The trick is to get right back on track into it as soon as you can without giving up or getting discou...

Page 6: ...dy How long was your workout How did you feel before and after your workout Tired Energized What did you eat today How did you feel before and after eating Hungry Satisfied Full How do you feel about your eating today Guilty Great Did you eat on time or miss any meals If you strayed what happened and how can you remedy that in the future What was your mood today Were you happy edgy or blue All the...

Page 7: ...se 200 2 hardboiled eggs 160 Turkey Pita Sandwich fruit 360 6 celery stalks 2 tbsp reduced fat peanut butter 190 Cajun Shrimp fruit 320 Extra 5 baby carrots with 1 tbsp light ranch dressing 60 Eggs n toast fruit 320 1 2 cup sliced berries 1 2 cup light yogurt plain 130 Tuna salad 1 2 baked yam 330 1 4 cup raw cashews 4 celery sticks 4 carrot sticks 210 Spaghetti squash and meat sauce 280 Extra 1 t...

Page 8: ...plain 130 Fish and Veg 290 Extra 3 slices deli turkey with mustard 50 1 medium apple 2 tbsp reduced fat peanut butter 245 Fruit and crunch yogurt 220 1 peach or medium apple 1 2 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 Raisin Oatmeal 285 cal 1 2 cup fat free cottage cheese 1 tbsp sugar free jam 1 2 cup br...

Page 9: ...wich fruit 360 14 baby carrots 1 4 cup hummus 160 Steak and Veg Fruit 280 Extra 1 slice avo 1 slice tomato 1 Wasa cracker 70 Smoothie 300 1 Plum 1 piece string cheese 100 Pita roast beef sandwich fruit 360 14 baby carrots 1 4 cup hummus 160 Cajun Shrimp veg and fruit 320 Extra 1 slice avo cado 1 slice tomato 1 Wasa cracker 70 NOTE The above calorie intake table should be adjusted to meet calorie t...

Page 10: ...ta egg sandwich 330 Burger salad 350 1 2 cup fat free cottage cheese 1 tbsp sugar free jam 1 2 cup bran cereal 140 Salmon salad 240 Extra 6 oz plain yogurt with two strawberries 100 Smoothie 300 1 medium plum 1 piece light sting cheese 100 Burrito fruit 350 6 celery stalks 2 tbsp reduced fat peanut butter 190 Stir fry 270 1 2 cup edamame 120 Peanut butter raisin oatmeal 285 1 peach or medium apple...

Page 11: ...tomatoes whole mushrooms on a skewer 1 2 cup cooked brown rice 1 cup salad 1 tbsp low fat dressing 350 Burger 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 rol...

Page 12: ...hrimp The Sample 4 Week Healthy Eating Plan Schedule is only an example You may change items around as you wish so long as your calorie total stays between 1200 1400 a day for females and 1800 2200 for males This eating plan was created for an average women s body size for men the eating plan would need to be adjusted accordingly for their body type Food preparation notes Cook all your egg whites ...

Page 13: ...y Fruits and vegetables Broccoli Asparagus Tomatoes Cucumbers Lettuce Peppers red green yellow Avocado Onion Sweet potatoes Green beans Apples Berries Spaghetti squash Carrots Zucchini Yams Spinach Mushrooms Lemons Spices dressing and condiments Balsamic vinegar Fat free or light salad dressing Extra virgin olive oil Garlic powder Tabasco sauce Mustard Non fat or light mayonnaise Low sodium soy sa...

Page 14: ...ng These include things like yams brown rice oatmeal green vegetables beans and whole fruits Fat Dietary fat and body fat are not the same things though you could swear you see that peanut butter cup pop up on your thighs an hour after eating it Dietary fat is broken down into fatty acids which provide energy while supporting things like your nervous and endocrine systems However not all fats are ...

Page 15: ...and spine stretching and mobilizing routines Extreme Workout DVD Get ready for the workout of your life John Abdo and his Doer team guide you through the most motivating and diverse ABDOBICS sessions you can ever imagine Just sit on your AB DOER TWIST machine and move your body in ways you ve never experienced before to quickly burn off excess fat from everywhere on your body while providing excep...

Page 16: ...across your body at chest height and grab your left forearm with your right hand and hold Repeat on other side Triceps Bring your left arm straight up by your head and bend your elbow reaching your left fingers down the center of your back Grasp your left elbow with your right hand and pull gently toward the right side Repeat on other side Chest biceps Reach both arms behind you and lock your fing...

Page 17: ...0 minute walk Thursday AB DOER TWIST machine optional upper body workout Friday AB DOER TWIST machine Saturday 45 minute walk Sunday Off Effort Level Nothing at all Very easy can converse with no effort Easy can converse with almost no effort Moderately easy can converse with little effort Moderate conversation requires some effort Moderately hard conversation requires quite a bit of effort Diffic...

Page 18: ...est results possible Here s how it all maps out 1 Do your AB DOER TWIST workout 5 6 days a week to slim and trim those typical trouble areas fast If you re super motivated you can even do it twice a day 2 Those who want total body fitness and faster results should use the optional AB DOER TWIST Power Resistance Kit to do a battery of additional exercises that work the back chest shoulders biceps t...

Page 19: ...rated STEP 3 OPTIONAL ITEMS www ABDOER com 1 To increase the challenge when using your AB DOER TWIST machine condition yourself to maintain constant motion without hesitation 2 You can also increase the challenge by positioning the Contouring Arm Bars over your shoulders then you can alternate the Contouring Arm Bars under your arms 3 Performing your motions in a coordinated fashion will provide a...

Page 20: ...on an object in front of you Hold your chest upright to obtain an erect back posture then bend slowly at the knees to allow your body to lower downward Only squat down as far as you feel comfortable or until your heels start to raise off the floor Use your arms for balance by moving them in front of you if necessary Squat down slowly and never bounce up Perform as many squats as you feel comfortab...

Page 21: ...y wider than shoulder width foot stance fix your eyes on an object in front of you Hold your torso upright by lifting your chest then lean to your right side as far your flexibility will permit keeping both feet firmly planted on the floor for balance Reach your farthest most comfortable lean without any jerking motions then stretch to the opposite side leaning as far as your flexibility will perm...

Page 22: ...lly pivoting tour torso from side to side in short little bursts try to punch your knees in alternating fashion but be careful you don t knock yourself out You can lift your chest away from your knees and still maintain a pivoting punching action to add multiple benefits to this fun and highly productive motion This exercise places a lot of emphasis to the abdominals and obliques plus you ll feel ...

Page 23: ...the obliques and abdominals 2 BODY BOOGIES Circular Clockwise and Counter clockwise With a wide stance and feet firmly planted onto the floor sit upright in the SP then lean forward bringing your chest towards your thighs Once your chest reaches this position begin to rotate your torso to the right in a circular fashion until you perform a complete circle with your torso and upper body Start with ...

Page 24: ...ir until you feel better Once recovered have some fluids and rest If this pattern continues consult your physician Smile and have fun Nothing promotes success better than a positive attitude So gear up with your best grin and get to it BEFORE YOU BEGIN www ABDOER com BASIC MOTIONS Some Basic Motions for your AB DOER TWIST machine Designed by John Abdo Please refer to instructional DVD routines for...