Related Manuals for Fitness Quest AB LOUNGE XL
Summary of Contents for Fitness Quest AB LOUNGE XL
- Page 1 Owner’s Manual For Maximum Effectiveness And Safety, Please Review this Owner’s Manual, View the video, and for Healthy Eating Tips refer to the Jump Start Section.
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Page 2: Table Of Contents
TABLE OF CONTENTS OWNER’S MANUAL Important Safety Information ..........2 Equipment Warning & Caution Labels .........3 Specifications & Parts ............3 Introduction ................4 Assembly Instructions............5-6 Folding Instructions ..............7 Parts List & Exploded View ..........8 Exercise Guidelines............9-10 Warm Up & Cool Down Stretches ........11-12 Ab Lounge XL System .............13 ™... -
Page 3: Owner's Manual
Do not modify the equipment or use attachments not recommended by the manufacturer. Go to www.fitnessquest.com 8) Have plenty of clearance behind and in front of or call 1-800-497-5831 for your equipment. It is important to keep children, replacement labels, manuals or video(s). - Page 4 JUMP START DIET DINNER CONTINUED 8 oz. water 8 oz. water 3 oz. pork chop, lean only, baked, broiled or grilled 3 oz. chicken breast, no skin, baked, broiled or grilled 1 small baked potato 3 to 4 new boiled potatoes tossed with 1 Tbsp. butter 1 tsp.
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Page 5: Equipment Warning & Caution Labels
EQUIPMENT WARNING & CAUTION LABELS WARNING LABEL 1 IMPORTANT: See below for WARNING placement of the following FAILURE TO READ AND FOLLOW THE SAFETY INSTRUCTIONS STATED IN THE OWNER’S MANUAL Warning/Caution Labels on AND VIDEO MAY RESULT IN POSSIBLE SERIOUS INJURY OR DEATH. KEEP CHILDREN AWAY. MAXIMUM your unit. -
Page 6: Introduction
Defective Parts section below. IMPORTANT: This owner's manual is the authoritative source of information about your Ab Lounge XL unit. Please read it carefully and follow all the instructions. Ordering Missing or Defective Parts When ordering parts, please contact our Parts Department, toll free at 1-800-497-5831 Monday through Friday, 8:30am to 8:00pm, Eastern Standard Time. -
Page 7: Assembly Instructions
ASSEMBLY INSTRUCTIONS Occasionally our products contain components that are pre-lubricated at the factory. We recommend that you protect flooring, or anything else the parts may contact, with newspaper or cloth. NOTE: All location references, such as front, rear, left or right, made in these instructions are from the user sitting on the unit and facing forward. - Page 8 Seat and Back will separate (open up). Step 3a. While standing Open to approximately 2 feet apart. between the two frames, Back REAR PUSH the Foot Rest FRONT Receiver out away from you through the front frame as Back Seat shown in 3a.
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Page 9: Folding Instructions
FOLDING INSTRUCTIONS ® The Ab Lounge XL unit has been designed to fold for convenient travel and storage. The Locking Arm Mechanism is removable by hand, no special tools required. For maximum effectiveness and safety, always review these instructions prior to folding the unit. ®... -
Page 10: Parts List & Exploded View
PARTS LIST AND EXPLODED VIEW PART NO. PARTS NAME QTY. PART NO. PARTS NAME QTY. X15906-5 M10 small nut cap (47) X15906-1 foot rest assembly (5) X15906-3 plastic bushing (48) X15906-2 foot extension tube (6) X15905-2 end plug (49) X15905-3 head rest frame (7) X15908-3 plug (50) -
Page 11: Exercise Guidelines
EXERCISE GUIDELINES IMPORTANT Please review this section before you begin exercising. Workout Phases: IMPORTANT: Regardless of whether you are working out on your Ab If you are over 35 and have been inactive for Lounge XL equipment or doing a cardio workout, your ®... - Page 12 When to Exercise Clothing The hour just before the evening meal is a popular time All exercise clothing should be loose-fitting to for exercise. The late afternoon workout provides a permit freedom of movement, and should make welcome change of pace at the end of the work day and the wearer feel comfortable and self-assured.
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Page 13: Warm Up & Cool Down Stretches
WARM UP & COOL DOWN STRETCHES When performing these stretches, your movements should be slow and smooth, with no bouncing or jerking. Move into the stretch until you feel a slight tension, not pain, in the muscle and hold the stretch for 20 to 30 seconds. Breathe slowly and rhythmically. - Page 14 4. Back Stretch Stand with your legs shoulder width apart and your knees slightly bent. Bend forward from your waist with your arms extending loosely in front of your body. Gently bend from the waist flexing your body as far forward as it will go. Hold for 20 to 30 seconds.
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Page 15: Ab Lounge Xl System
™ AB LOUNGE XL SYSTEM 2) Cardiovascular Exercise. The Ab Lounge ™ XL The Ab Lounge XL is more than just a machine; it is a ® System includes a cardio workout program. You can total body exercise and nutrition system. It is a “fitness achieve an effective cardio workout from a variety of for life”... -
Page 16: Ab Lounge Xl Workout
Ab Lounge XL Workout that is perfect for most begin- 8. It is important that you know how to work out safely ™ ners. Start by doing the Ab Blasting workout (or as and properly. These safety steps are for your benefit and you should follow them closely to maximize the much of the workout as you can comfortably perform) once a day, every other day. -
Page 17: Getting Started On Your Ab Lounge
® GETTING STARTED ON YOUR AB LOUNGE XL EQUIPMENT Getting On Your Ab Lounge XL Equipment To Get Out Of Your Ab Lounge ® ® Equipment Stand next to the unit, near the foot rest. See Fig. 1. Place one hand lightly on the handlebar and carefully Release the hands from the Iso-Grip handles and ™... -
Page 18: Ab Lounge Xl Exercises
AB LOUNGE ® XL EXERCISES See pages 13 - 14 for instructions on how to include these exercises in your own custom Ab Lounge XL Workout. ™ BASIC EXERCISES 1. Basic Jackknife This abdominal curl isolates the muscle that runs down the entire front of your torso, known as the rectus abdominis. - Page 19 3. Jackknife With Leg Lift This exercise targets the rectus abdominis as well as the hip flexor muscles of the lifting leg. Begin in the same position described in the Basic Jackknife. Exhale and slowly round your lower back, pulling your torso forward into a curl position.
- Page 20 6. Torso And Hip Flexor Stretch This exercise will stretch all of the abdominal muscles as well as the muscles of the front of the hip. Begin in the same posi- tion described in the Extended Arm Jackknife. Then, straighten the legs as described in the Extended Leg Jackknife.
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Page 21: Ab Lounge Xl Workout Tracking Sheets
™ AB LOUNGE XL WORKOUT TRACKING SHEETS Use these charts to keep track of your progress over time. Before writing on them, 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. - Page 22 Cool Down and Stretching large muscles of the hips, thighs, and buttocks. Examples include walking, hiking, jogging, running, Your workout should be followed by a cool down. The cycling, in-line skating, swimming, cross-country skiing, cool down should consist of 5 to 10 minutes of slow and stair stepping.
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Page 23: Progressive Cardiovascular Training Program
PROGRESSIVE CARDIOVASCULAR TRAINING PROGRAM The training program that follows is a progressive training program for cardiovascular conditioning. It can be used for any aerobic activity you choose. But remember, these are only guidelines. People with medical conditions should discuss this training program with their physician. CONDITIONING HOW OFTEN HOW LONG... -
Page 24: Cardio Workout Tracking Sheets
CARDIO WORKOUT TRACKING SHEETS Use these charts to keep track of your progress over time. Before writing on them, 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. -
Page 25: Jump Start Diet
JUMP START DIET Using Healthy Eating Choices Table of Contents Introduction ......24 The Jump Start Diet ....24 Breakfast Choices . -
Page 26: Introduction
JUMP START DIET Introduction This program is designed to "jump start" you on your way to better health and fitness. In just 2 weeks, just 14 short days, you will begin to form habits to help you reach your fitness goals faster and easier than ever before. The Jump Start Diet This 2-week menu plan is based on 1200 to 1300 calories. -
Page 27: Breakfast Choices
JUMP START DIET BREAKFAST CHOICES MORNING SNACK (CHOOSE JUST ONE OPTION) (CHOOSE JUST ONE OPTION) 8 oz. water 8 oz. water 1/2 cup oatmeal, cooked 1 cup fat free yogurt 1 cup skim milk 8 oz. water 1/2 banana 1 cup sugar free hot chocolate 8 oz. -
Page 28: Lunch
JUMP START DIET LUNCH Choose a Lean Cuisine meal of your choice! (If you have difficulty ® finding Lean Cuisine meals at your local grocer, another option ® is meals from Healthy Choice or Weight Watchers ® ® AFTERNOON SNACK (CHOOSE JUST ONE OPTION) 8 oz. -
Page 29: Evening Snack
JUMP START DIET EVENING SNACK (CHOOSE JUST ONE OPTION) RULES for eating your evening snack: Have it in a relaxed setting where you can enjoy them as a child would. Do nothing while having your snack, do not read, write or watch TV. Make your snack last 20 minutes. - Page 30 WORKOUT PROGRESS CHART Measuring Sites Every two weeks, measure yourself and use the Waist chart below to record your progress. Before writing Abdomen on it, make as many copies as you think you’ll need. We suggest you keep these in a notebook. You will Hips find it both informative and motivational to look back at what you’ve done.
- Page 31 ® Dedication to Quality We warrant this product to be free from all defects in material and workmanship when used according to the manufacturer’s instructions. See Limited Warranty Card for details. Save your sales receipt. (You may wish to staple it into this manual.) 10/17/05...