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FITNESSQUEST AB LOUNGE, Owner'S Manual

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FITNESSQUEST AB LOUNGE Owner'S Manual Download Page 3

W

ORKOUT PROGRESS CHART

Every two weeks, measure yourself and use the chart below to record your progress.
Before writing on it, make as many copies as you think you’ll need. We suggest you
keep these in a notebook. You will find it both informative and motivational to look
back at what you’ve done. This data will help you chart future fitness goals as you 
continue to improve.

Calves

Thighs

Hips

Abdomen

Waist

Weight

Date

Measuring Sights

Waist

Abdomen

Hips

Thighs (L/R)

Calves (L/R)

Summary of Contents for AB LOUNGE

Page 1: ... the pages lay print side up with the cover page on the top of the stack 3 Take the next page from the top of the stack and lay it print side down Return it to the same place in the stack 4 Repeat Step 3 for every other page on the stack 5 Fold the stack in half as shown 6 Staple in the center if necessary ...

Page 2: ... manufacturer s instructions See Limited Warranty Card for details If you have any comments or questions contact our Customer Service Department toll free at 1 800 321 9236 Monday through Friday 9 00 am to 5 00 pm EST Please record the following information and keep for reference Serial ___________________ Date Of Purchase ___________ Save your sales receipt You may wish to staple it into this man...

Page 3: ...y copies as you think you ll need We suggest you keep these in a notebook You will find it both informative and motivational to look back at what you ve done This data will help you chart future fitness goals as you continue to improve Calves Thighs Hips Abdomen Waist Weight Date Measuring Sights Waist Abdomen Hips Thighs L R Calves L R ...

Page 4: ...ogress Chart Inside back cover TABLE OF CONTENTS CARE STORAGE Care directions Your Ab Lounge has been carefully designed to require minimum maintenance To ensure this we recommend that you do the following Keep your Ab Lounge clean Wipe sweat dust or other residue off the seat foot rest and handlebar with a soft clean cloth after each use Periodically check the bands for signs of fraying If you no...

Page 5: ...This includes regular check ups healthy eating habits and exercise for the rest of your life Your total fitness program consists of four parts Aerobic exercise to burn fat and calories Strength conditioning exercises to tone and tighten your muscles increase your metabolic rate and strengthen your bones Stretching exercises to keep you moving freely and help prevent injuries A diet that is safe se...

Page 6: ...sticking to and enjoying for the rest of your life Often the best aerobic exercise will be not one but several activities that are fun and feel good to your body Excellent cardiovascular activities include but are not limited to walking swimming water fitness jogging running cross country skiing in line skating lateral movement training slide cycling mountain biking and step training Activity Date...

Page 7: ... and follow all the instructions Your Ab Lounge System consists of the following components Part Name Ab Lounge Workout Video Ab Lounge Jump Start Book Ab Lounge University Study Eating Plan Booklet How hard Aerobic intensity guidelines for healthy adults are generally set at 40 to 85 percent of heart rate But if you re out of shape remember that moderate to low level and consistent cardiovascular...

Page 8: ...E GUIDELINES 16 continued on next page 3 Decreased total cholesterol This is the debris in your blood that can clog your arteries 4 Reduced blood pressure Even moderate exercise can help 5 Reduced risk for heart attack and stroke 6 Decreased body fat and an ability to help you reach your desirable weight You ll become a better fat burner and burn a lot of calories every session 7 Decreased risk fo...

Page 9: ...is a simple part of an exercise program almost anyone can walk run treadmill climb steps or bike But creating a progressive time efficient and results oriented cardio program takes a little planning A properly designed and consistently performed cardiovascular training program is an essential part of your program if you want to improve your health and lose weight or maintain a healthy lifestyle Tr...

Page 10: ...ur hands behind your back Slowly straighten your arms as you lift your hands upward Raise your hands upward until you feel mild tension in your shoulder and chest region Hold for 20 to 30 seconds Lower your arms to their original position and bend your elbows Release your hands and return them to your sides of Sets Bonus Routine of Sets Basic Routine of Reps Fitness Level BEGINNER INTERMEDIATE ADV...

Page 11: ...th good form and technique you may stay at a maintenance level or you can increase the challenge and intensity by 1 performing more sets of each exercise in the Basic Routine or 2 adding the Bonus Exercises to your Ab Lounge workout 10 It is important that you know how to work out safely and properly These safety steps are for your benefit and you should follow them closely to maximize the effecti...

Page 12: ...ngle when the feet are resting on the bar See FIG 5 5 Extended Leg Jackknife This exercise targets the rectus abdominis and like the Extended Arm Jackknife is a little higher intensity than the Basic Jackknife Begin in the same position described in the Basic Jackknife Then straighten both legs resting the ankles or calves on the foot rest Exhale and slowly round your lower back pulling your torso...

Page 13: ...e curl movement then inhale and slowly return to the starting position To help you maintain a slow tempo pull forward for two counts pause for one count and return to the start for two counts These five second repetitions will make the muscle work harder by avoiding momentum Do not pull with your arms or lift your feet off the foot rest See FIG 6 7 3 Jackknife With Leg Lift This exercise targets t...

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