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ASSEMBLING THE RESISTANCE RODS
Open the cartons and take out the Resistance Rods.
OPTIONAL ITEMS
AB-DOER
®
TWIST
T M
RESISTANCE RODS
Part#
Description
Spec.
Q'ty
67
resistance rod
light - YELLOW
Ê
10
1
68
resistance rod
medium - ORANGE
Ê
15.5
1
69
resistance rod
advanced - RED
Ê
18.8
1
STEP 1
67 68 69
PARTS LIST
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Resistance training
Whether you know it or not, you’ve already done some resistance
training - when you did your test-run on your AB-DOer
®
Twist™ machine!
Wasn’t so bad, right?
Resistance – or ‘strength’ - training gives your muscles shape and tone while
increasing bone density, helping prevent - and even in some cases reverse –
osteoporosis! Regular weight training elevates your metabolism, lowers
blood pressure, increases circulation, and encourages fat loss.
Cardiovascular activity
Cardiovascular activity is anything that elevates your heart rate and keeps it
there for a set duration of time. Cardio burns tons of calories, strengthens
your heart and lungs, and gives you that ‘exercise high’ by releasing
endorphins into your brain. Go outside for a walk, hike in the hills by your
house, or take a swim in the pool and you’re doing cardio!
Flexibility
This is probably the most often overlooked part of fitness, but is no less
important than resistance training and cardio. Good flexibility means better
range of motion in all your joints and limbs, and often translates to decreased
pain, especially in the lower back, shoulders and neck. After every workout,
stretch the major muscles used to improve flexibility while also relieving
muscle stiffness and tightness associated with working out hard. For a great
list of stretches, check out the stretches section.
Your workouts
Every week you should do a combination of resistance training, cardio and
flexibility for the 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, triceps and abs.
Work your upper body 1-3 days per week. Do one set of 10-12 repetitions of
each exercise. As you get stronger, do two sets of each exercise, and increase
your repetitions to 12-15.
3)
Do 30-60 minutes of cardiovascular activity 3-5 days a week to burn
body fat, dropping dress sizes and revealing the muscles you’ve been working
so hard to develop with your AB-DOer
®
Twist™ machine!
4)
After every workout, spend 5-10 minutes stretching the large muscles of
the legs, back, chest, and arms to increase flexibility. Use the stretches on
(22) for guidance.
5)
Take at least one full day off from exercise every week to allow your body
to recover completely from training.
Burning Question: If I lift weights will I
look like a man?
Definitely not. Women simply don’t have enough
male hormones to develop big muscles like men.
Instead, resistance training gives you the ‘tone’
and shape you desire in your legs, arms, abs, back
and chest.
Creative cardio ideas:
• Walk or run with your dog
• Play touch football with your kids
• Go cross-country skiing
• Power walk along the beach
• Walk up and down the stairs in your
apartment or office building
• Take a group fitness class
• Go dancing all night with your girl
friends or your honey
• Swim a few laps at your local pool or lake
Now that you’ve gotten the hang of your AB-DOer
®
Twist™ machine it’s time to talk turkey:
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.
4-WEEK ACCELERATED RESULTS WORKOUT PLAN
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