Suggested Routines - Thane Fitness AB-DOer PRO Manual Del Propietário

SUGGESTED ROUTINES

BEGINNER – 8 MINUTES
Start – Warm-up for 2 minutes
BODY BOBS – 1 minute
GOOD MORNINGS – 1 Minute
BODY BOOGIES – Clockwise – 30 seconds
You may increase the range of motion and pace at this point.
BODY BOBS – 1 minute
GOOD MORNINGS – 1 minute
BODY BOOGIES – Clockwise – 30 seconds
COOL-DOWN
INTERMEDIATE – 12 MINUTES
Start – Warm-up for 2 minutes
BODY BOBS – 1 minute
GOOD MORNINGS – 1 Minute
BODY BOOGIES – Clockwise – 30 seconds
FIGURE 8s – 1 Minute
You may increase the range of motion and pace at this point.
TWIST & SHOUT – 1 Minute
TOSSES – 1 Minute
{Raise Arm Bar over your shoulders}
BODY BOOGIES:
Clockwise – 1 Minute
Counter Clockwise – 1 Minute
TOSSES – 1 Minute
BODY BOBS – 1 Minute
COOL-DOWN
Key Points for all Routines
• Obtain a wide stance!
• Sit upright with back pressed against massage roller!
• Pull Arm Bar underneath your armpits!
• Follow all drills as assigned in sequence
without hesitation!
• Limber up your lower back and midsection
muscles before using the AB-DOer™!
Please refer to the instructional video for proper exercise demonstration and explanation.
OWNER'S MANUAL • MANUAL DEL PROPIETARIO • GUIDE DE L'UTILISATEUR
Counter Clockwise – 30 seconds
Counter Clockwise – 30 seconds
Counter Clockwise – 30 seconds
• To obtain a productive ABDOBIC workout,
• Be creative!
• Listen to music!
• Have fun!
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Special notes:
Perform routine every other
day; no more than 4 times
weekly.
After 2 to 4 weeks you might
be ready to graduate to the
Intermediate routine.
Special notes:
Perform routine every
other day; no more than
4 times weekly.
Add 2 to 6 minutes to entire
routine if you are capable.
After 2 to 4 weeks, you
might try to graduate to
the Advanced routine.
Abdominal Aerobic, remain in constant motion
while using The AB-Doer™!