Thane Fitness AB-DOer Pro Owner's Manual page 18

Step by Step Instructions to Maintaining a Healthy Life-Style
SUGGESTED ROUTINES (continued)
ADVANCED – 20 MINUTES
Start – Warm-up for 2 minutes
BODY BOBS – 45 Seconds
GOOD MORNINGS – 45 Seconds
BODY BOOGIES – 45 Seconds – Clockwise
[You may increase the range of motion and pace at this point]
TWIST & SHOUT – 1 Minute
TOSSES – 1 Minute
HOP SCOTCH – 1 Minute
FIGURE 8s – 1 Minute
STREET BRAWL – 1 Minute
[Raise Arm Bar over your shoulder]
BODY BOBS – 1 Minute
GOOD MORNINGS – 1 Minute
BODY BOOGIES
1 Minute – Clockwise
1 Minute – Counter Clockwise
TWIST & SHOUT – 1 Minute
TOSSES – 1 Minute
STREET BRAWL – 1 Minute
[Lower Arm Bar under armpits]
HOP SCOTCH – 1 Minute
FIGURE 8s – 1 Minute
BODY BOOGIES – 30 Seconds – Clockwise
COOL-DOWN
BACK & SPINE STABILIZER – 5 MINUTES
Start
BODY BOBS – 30 Seconds
GOOD MORNINGS – 30 Seconds
BODY BOOGIES – 30 Seconds – Clockwise
[You may increase the range of motion and pace at this point]
BODY BOBS – 45 Seconds
GOOD MORNINGS – 45 Seconds
BODY BOOGIES – 45 Seconds – Clockwise
COOL-DOWN
INSTRUCTIONAL VIDEOS available for the AB-DOer™.
1. Beginners 2. Intermediate
45 Seconds – Counter Clockwise
30 Seconds – Counter Clockwise
30 Seconds – Counter Clockwise
45 Seconds – Counter Clockwise
3. Advanced
17
Special notes:
Perform routine every
other day – no more
than 4 times a week.
After you've mastered
the Advanced routine,
you can increase your
time to 30 minutes,
or more.
You might also enjoy
choreographing your
own routines.
Special notes:
Move slowly and easily.
You may perform this routine
once or even twice per day. It's
ideal to use after you get out of
bed in the morning, or before
retiring in the evening. It's also
great to use as a Warmup and
Cool-down when engaging in
any strenuous activity.
This is NOT a workout. Only
use it to relieve stressed out,
tight, and sore muscles.
4. Back and Spine Stabilizer
Owner's Manual