AB-DOer TWIST Quick Start Manual Download

Page: 8 / 24

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Monday

Tuesday

Wednesday Thursday

Friday

Saturday

Sunday

• Egg white
omelet
• fruit
• toast (260)

• 1 Balance Bar
(200)

• Chicken rice
bowl (300)

• 6 celery stalks
• 2 tbsp reduced
fat peanut butter
(190)

• Spaghetti
squash with
meat sauce
• veg (280)
*Extra: 1/2 cup
blueberries (40)

1230

+ extra: 1270

Cal

Tot

• Pita Egg
sandwich (330)

• 14 baby
carrots
• 1/4 cup
hummus (160)

• Chicken pasta
marinara (360)

• 1/2 cup sliced
berries
• 1/2 cup light
yogurt, plain
(130)

• Fish and Veg
(290)
*Extra: 3 slices
deli turkey with
mustard (50)

1270

+ extra: 1320

• 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)

1335

+ extra: 1415

• Raisin
Oatmeal (285
cal)

• 1/2 cup

fat-free

cottage cheese
• 1 tbsp sugar
free jam
• 1/2 cup bran
cereal (140)

• Tuna salad
• 1/2 baked
yam (330)

• 2 whole grain
Wasa cracker
• 2 wedge
Laughing Cow
cheese
• tomato (170)

• Steak stir fry
(270)
*Extra: 1
medium fruit
(80)

1195

+ extra: 1275

• Egg white
omelet
• fruit
• toast (260)

• 1/2 cup
sliced berries
• 1/2 cup light
yogurt, plain
(130)

• Beef Burger
• salad (350)

• 1 medium
apple
• 2 tbsp
reduced fat
peanut butter
(245)

• Salmon Salad
(240)
*Extra: 1 light
string cheese
(60)

1225

+ extra: 1285

• Eggs and
oatmeal (310)

• 22 whole,
dry roasted
or raw
almonds
(160)

• Chicken rice
bowl (300)

• 1 peach or
medium apple
• 1/2 cup
low-fat cottage
cheese (140)

• Steak and
Veg
• fruit (280)

• 1/4 cup raw
cashews

• 4 celery sticks
• 4 carrot
sticks (210)

1400

• Eggs ‘n’ Toast
• fruit (320)

• 1/2 cup
fat-free cottage
cheese
• 1 tbsp sugar
free jam
• 1/2 cup bran
cereal (140)

• Chef salad
• roll (300)

• 1/4 cup raw
cashews
• 4 celery
sticks
• 4 carrot
sticks (210)

• Steak and
Veg
• fruit (280)

• 1 medium plum
• 1 piece light
sting cheese
(100)

1350

WEEK 3

www.ABDOER.com

PARTS LIST

(continued)

Part#

Description

Spec.

Q'ty

spring pin

end cap

for tube

38.1

end cap for rear foot tube

for tube

38.1

end cap for rectangle tube

for tube 50*25*1.5

end cap for square tube

for tube 25*25*1.5

cushion 1

40*25*5

cushion 2

40*

9*5

adjustment U bracket

31*19*16

adjustment sliding block

69.5*14*19

friction assembly

80*42.4*32

twist assembly

280*55

seat assembly

425*425*33

twist tube

29*115

support tube

125*24*24

end cap

for tube

28.6*2

end cap

for tube

25.4*1.5

Rubber

30*27*1.3

sleeve

40*2.5

sleeve

for tube

25.4*1.5

knob

foam grips for spring

74*

37*300

foam grips

72*

27*112

foam grips

34*

23*680

foam grips for handle bar

31*

23*305

rubber

28*24*3

plastic cover

18*

8*29

washer

plastic washer

Summary of Contents for TWIST

Page 1: ...92253 www thane com Thane Direct Canada Inc Toronto ON www thane ca Thane Direct UK Ltd Admail ADM3996 London W1T 1ZU www thanedirect co uk ABDOer Twist ENG 03 03 10 Distributed by Copyright 2009 Thane International Inc John Abdo Inventor ...

Page 2: ...16 17 Power Resistance Kit 18 20 AB DOer Twist Accelerated Results Before You Begin 22 Basic Motions 23 25 Flexibility Warmup Program 26 27 Workout Tips 28 4 Week Accelerated Results Workout Plan 29 Sample 4 Week Accelerated Results Workout Plan 30 RPE Scale 30 Stretches 31 AB DOer Twist Healthy Eating Plan 4 Week Healthy Eating Plan 33 35 Sample Meals 36 Week 1 37 Week 2 38 Week 3 39 Week 4 40 Se...

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: ...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 discoura...

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: ...hing Cow cheese tomato 170 Ham Pita Sandwich fruit 360 14 baby carrots 1 4 cup hummus 160 Spaghetti squash and meat sauce veg 280 Extra 6 oz light yogurt with two strawberries 100 1280 extra 1380 Peanut butter raisin oatmeal 285 2 whole grain Wasa cracker 2 wedge Laughing Cow cheese tomato 170 Burrito fruit 350 14 baby carrots 1 4 cup hummus 160 Turkey Fiesta salad 300 Extra 6 oz light yogurt with...

Page 8: ...on Salad 240 Extra 1 light string cheese 60 1225 extra 1285 Eggs and oatmeal 310 22 whole dry roasted or raw almonds 160 Chicken rice bowl 300 1 peach or medium apple 1 2 cup low fat cottage cheese 140 Steak and Veg fruit 280 1 4 cup raw cashews 4 celerysticks 4 carrot sticks 210 1400 Eggs n Toast fruit 320 1 2 cup fat free cottage cheese 1 tbsp sugar free jam 1 2 cup bran cereal 140 Chef salad ro...

Page 9: ...ith shrimp 360 1 4 cup raw cashews 4 celery sticks 4 carrot sticks 210 Turkey Fiesta Salad 300 Extra 20 grapes 40 1250 extra 1265 Cereal and fruit 285 6 celery stalks 2 tbsp reduced fat peanut butter 190 Pita Ham Sandwich 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 1275 extra 1345 Smoothie 300 1 Plum 1 piece string cheese ...

Page 10: ...shews 4 celery sticks 4 carrot sticks 210 Pasta Marinara 360 1 Balance Bar 200 Cajun Shrimp veg and fruit 320 extra 1 light string cheese 60 1350 extra 1410 1 peach or medium apple 1 2 cup low fat cottage cheese 140 Pita 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 ...

Page 11: ... 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 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 sp...

Page 12: ...y Have sliced raw red peppers instead Beef is not your friend Sub in pork or shrimp 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 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 p...

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: ...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 created equal either Saturate...

Page 15: ...k 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 exc...

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 fin...

Page 17: ...60 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 Diffi...

Page 18: ...best 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 ...

Page 19: ... 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 greater degree of skill improvement and muscle control and ...

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 comforta...

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: ...ally 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...

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