Workout Routine; Body Bobs; Good Mornings; Body Boogies - Thane Fitness AB-DOer Pro Owner's Manual

Step by Step Instructions to Maintaining a Healthy Life-Style
HERE'S YOUR WORKOUT ROUTINE – HAVE FUN!
NOTE: All movements begin from a seated upright position; this is known as the Starting Position (SP).
Place both feet in a wide stance, sit upright with your back pressed against the massage roller, and pull the
Arm Bar firmly underneath your armpits to decompress your spine and maintain an upright posture.
P1
P1
3) BODY BOOGIES: (Circular; Clockwise and Counter-clockwise):
Sit upright in the SP then lean forward bringing your chest towards your thighs SP1. Once you reach this position (STEP
1), begin to rotate your torso to the right in a circular fashion until you perform a complete circle with your upper
body (STEP 2). Start slowly with little circles, then as you warm up, increase the size of the circle. Rotate in the opposite
direction.
This drill is incredibly effective for working ALL the midsection muscles, no muscle is ignored!
P1
P2
SP
P2
SP
SP
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1) BODY BOBS: (Lateral Bending):
Sit upright in the Starting Position (SP) then lean to
the right side with your torso (STEP 1), pause
momentarily. After you reach the right lean posi-
tion come back to the upright SP (STEP 2), pause
momentarily before proceeding to lean over to the
left side (STEP 3), pause momentarily then return
to the SP (STEP 4). Repeat this cycle.
This drill works ALL of the midsection muscles
with emphasis to the oblique and low back!

2) GOOD MORNINGS:

(Forward/Rearward Bending):
Sit upright in the SP then proceed to lean forward
bringing your chest toward your knees (STEP 1),
pause momentarily. After you reach this position
return to the upright SP (STEP 2), pause momen-
tarily before proceeding to lean rearward (STEP 3).
After reaching this position (STEP 3), pause
momentarily, then return to the SP (STEP 4).
Repeat this sequence.
Although this drill works ALL of the midsection
muscles, more emphasis is placed on the
abdominals and the lower back!
P2
SP1
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