Table of Contents
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Table of Contents
Summary of Contents for AB-DOer TWIST
- Page 1 John Abdo, Inventor Distributed by: Thane International, Inc., Thane Direct Canada, Inc., Thane Direct UK Ltd., La Quinta, CA 92253 Toronto, ON Admail ADM3996, London, W1T 1ZU www.thane.com www.thane.ca www.thanedirect.co.uk Copyright © 2009 Thane International, Inc. ABDOer-Twist-ENG 03/03/10...
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Page 2: Table Of Contents
® Twist™ Healthy Eating Plan 4-Week Healthy Eating Plan ................33 - 35 Sample Meals . -
Page 3: Welcome
For the best results, follow the AB-DOer ® Twist™ 4-Week Healthy Eating Plan closely to lose the most body fat in the least amount of time. Thank you for confiding in my AB-DOer ®... -
Page 4: Important Safety Information
7. Position the AB-DOer ® Twist™ unit on a clear, level surface. Place non-slip mat under the unit to help keep the machine stable lifestyle. We sincerely hope you continue to better yourselves physically and mentally, and through exercise find ways to empower and to protect flooring and note that it should not be pushed across delicate floor coverings (laminate, parquet, carpet, etc.) in... -
Page 5: Ab-Doer Twist Features
PERSONAL MAINTENANCE & MOTIVATION If you’re reading this section – congratulations! You’ve completed your AB-DOer ® Twist™ 4-Week Accelerated Results Program and 4-Week Healthy Eating Plan! How do you feel? We hope you’re inspired... -
Page 6: Exploded View
– anywhere you’ll see it several times a day to remind you of your intention. Now set several smaller short-term goals that will help you attain this goal. These can be set once a week or every day, depending on your personality. For example, one week your goal could be learning to do squat variations correctly on your AB-DOer ®... -
Page 7: Part List
www.ABDOER.com www.ABDOER.com WEEK 4 PARTS LIST Monday Tuesday Wednesday Thursday Friday Saturday Sunday Part# Description Spec. Q'ty • 1 peach or medium apple • 1/2 cup low-fat front foot tube assembly 524*500*82 cottage cheese rear foot tube assembly 488*354*38.1 (140) bottom main frame assembly 476*250*162 upper main frame assembly... - Page 8 U bracket 31*19*16 adjustment sliding block 69.5*14*19 friction assembly 80*42.4*32 Ê280*55 • 1 peach or twist assembly • 1 Balance Bar • 14 baby • 1/2 cup • 1/2 cup • 22 whole, • 1/2 cup medium apple seat assembly...
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Page 9: Customer Service Parts
• 1 Plum berries apple free cottage medium apple eggs (160) stalks • 1 piece • 1/2 cup light twist assembly • 2 tbsp cheese • 1 tbsp • 1/2 cup • 2 tbsp string cheese yogurt, plain reduced fat (100) -
Page 10: Easy 6-Step Assembly
www.ABDOER.com www.ABDOER.com www.ABDOER.com WEEK 1 EASY 6-STEP ASSEMBLY Monday Tuesday Wednesday Thursday Friday Saturday Sunday • 1 peach or STEP 1 medium apple • 1/2 cup low-fat cottage cheese (140) • Egg ‘n’ toast • Fruit and crunch • Egg white •... - Page 11 www.ABDOER.com www.ABDOER.com www.ABDOER.com SAMPLE MEALS EASY 6-STEP ASSEMBLY *Note : calorie totals are approximate within 10-20 calories per meal. STEP 3 BREAKFAST LUNCH DINNER SNACKS 3-2: Assemble the Core Support Column • 1 medium apple Eggs ‘n’ toast + fruit: Burrito meal: Chicken and veg + fruit: (Center Post Spring) (#5) on the rear...
- Page 12 Spring Pin ASSEMBLY IS Food preparation notes: month to kick-start your fat-loss process. (#41) a slight turn or twist in the COMPLETED! After four weeks, incorporate 100-200 • Cook all your egg whites and pan-seared items in a non-stick skillet...
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Page 13: Seat Swivel-Action
• Low- or no-fat string cheese Portion control can be a tricky thing to figure out, especially in Pin (#41) a slight turn or twist in the opposite direction and it will lock • Light yogurt, plain our society of super-sized everything. To determine proper itself into the seat. -
Page 14: Storage
Proper nutrition is essential for a healthy, fit body. With that in mind, we’ve developed the 4-Week AB-DOer ® STEP 1 Twist™ Healthy Eating Plan just for you! Follow it and you’re guaranteed to see a difference in your physical body and energy level! 1-1: Loose the Resistance... -
Page 15: Optional Items
Extreme Workout DVD Get ready for the workout of your life! John Abdo and his Doer team guide you through the most motivating and diverse ABDOBICS™ sessions you can ever imagine. Just sit on your AB-DOer ® Twist™ machine and move your body in ways you’ve never experienced before to quickly burn off excess fat from everywhere on your body while providing exceptional muscle shaping benefits all at the same time. -
Page 16: Tri-Roller
Ê4.2*1.2 bigger washer Ê8*45 pin with knob Spinal twist: Ê29*115 twist tube Lie on the floor. Bend one knee and bring it in to your chest. Pull that same knee across your body to the side, extending your support tube 125*24*24 opposite arm and head away the opposite direction. - Page 17 STEP 1 AB-DOer ® AB-DOer ® AB-DOer ® AB-DOer ® 45-minute walk AB-DOer ® Twist™ machine Twist™ Twist ™ Twist™ machine Twist™ Attach the Tri-Roller (#65) to + (optional machine + (optional machine machine + Core Support Column (Center Post...
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Page 18: Resistance Rods
- RED 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 ®... - Page 19 WORKOUT TIPS OPTIONAL ITEMS 1. To increase the challenge when using your AB-DOer ® Twist™ machine, condition yourself to maintain STEP 2 constant motion without hesitation. Take out Pin (#39) from the Rear Frame Bracket (#4), 2. You can also increase the challenge by positioning the Contouring Arm Bars over your shoulders;...
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Page 20: Power Resistance Kit
AB-DOER ® TWIST POWER RESISTANCE KIT your arms. Perform 5-10 circles with your arms in one direction then reverse directions and perform 5-10 more circles. Always perform this motion slowly with no jerky movements. - Page 21 While keeping your focal point, slowly pivot or twist your midsection as far as you can to the right then, without any jerking motions, rotate in the opposite direction as far to the left as your flexibility will permit.
- Page 22 ASSEMBLING THE POWER RESISTANCE KIT ASSEMBLING THE HANDLE GRIPS ASSEMBLING THE ANKLE STIRRUPS 4. STREET BRAWL (Getting crazy with The AB-DOer ® Twist machine) With a wide stance, and feet firmly planted onto the floor, lean forward so your chest is closer to your thighs.
- Page 23 www.ABDOER.com BASIC MOTIONS 2. BODY BOOGIES (Circular; Clockwise and Counter-clockwise) With a wide stance, and feet firmly planted onto the floor, sit upright in the SP then lean forward bringing your chest towards your thighs. Once your chest reaches this position begin to rotate your torso to the right in a circular fashion until you perform a complete circle with your torso and upper body.
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Page 24: Before You Begin
Contouring • Please tie your hair up before using the AB-DOer Twist™ machine to avoid Arm Bars firmly underneath your armpits to decompress your spine and maintain an upright posture.