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ACCESSORY ASSEMBLY
6 Pack Massage Roller
1. Attach the 6 Pack Massage Roller to the Core
Support Column then fix it by inserting the ‘Insert
Pin’.
2. Assembly is complete.
CAUTION
The ‘6-Pack Massage Rollers’ are adjustable upward or downward for your body height
by simply choosing any one of the various insert holes vertically aligned on the ‘Core
Support Column’. This adjustability is also extremely useful to offer exercise diversity
for many applications.
The ‘6-Pack Massage Roller System’
massages you exactly where you knead it!
Feels ABsolutely Terrific!
NOTES:
• * Active Rest Day ”Off” does not mean you do nothing. Instead, I recommend you select activities that are
fun yet challenging like walking, jogging, running and cycling (outdoor or on a treadmill), dancing, yoga and/or
Pilates, skating, hiking, or sports activities like tennis, golf, volleyball, and others known for their aerobic
‘calorie-burning’ ‘muscle-toning’ benefits. Active Rest Days do not need to be hard or high impact. Instead,
activities performed on these days are intended to add variety and to keep your metabolism revved up, 24/7.
• * Active Rest Days can also include relaxation and recovery practices like massage, sauna, flexibility motions,
and other relaxation techniques that limber up any stiff or tense muscles and joints, reduce stress and calm
your mind. You can also perform the ‘Core Mobility’ DVD (where available) back stretching and spinal mobilizing’
routine multiple times daily to stretch and massage your back, pelvic, hip and leg muscles. This DVD routine
(where available) is designed to reduce stress, increase blood flow, loosen up stiff and stubborn muscles, prepare
you for upcoming activities, and assist in post-activity recovery. The ‘Core Mobility’ DVD (where available) can be
applied with either the ‘2-Pack’ or ‘6-Pack’ Massage Roller systems.
• When following any one of the ABDOBICs routines, and provided you have become conditioned, you can
prolong the durations of your workout times; Beginner, Intermediate and/or Advanced, by simply backtracking
the DVD (where available) to its beginning after the completion of a circuit, and perform the same routine all
over again. The break in the action to re-set the circuit is necessary to give you a short ‘time-out’ so you can
prepare your mind and body for another fat-burning and muscle toning circuit, and perhaps get a drink of water.
You can also perform two or more routines in succession like Circuit 1 is Advanced
ABDOBICs followed by Circuit 2 with the Intermediate routine. It is recommended
to strive to perform two circuits of the Advanced routine, while some Doers perform
three circuits. As an example, the workout times for the Advanced ABDOBICS
routine can be increased from (approx) 20 minutes to 60 minutes by simply
performing two (2) extra circuits, or three (3) total circuits. You can combine
any of the three routines to increase duration and intensities. Now that’s
what being a Doer is all about!
• Always eat healthy, and follow the guidelines listed in the Do N.O.T. Diet™
eating plan.
ACCELERATED RESULTS™ WEEKLY CYCLES
continued
It feels terrific to be in great shape! AB
Doer 360™ makes it fun, easy and always
motivating to accomplish my goals!
