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John Abdos

Owners Manual

This product is brought to you by:

AB-DOer, LLC
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BE A DOER
Copyright 2001 by AB-DOer, LLC. and John Abdo. All Rights Reserved.

Owners Manual

John Abdos

Owners Manual & I n s t r u c t i o n s


featuring the

Xtreme 30-Day Challenge

Waistline Conditioning System


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OWNERS MANUAL

This product is brought to you by AB-DOer, LLC


in association with John Abdo, inventor and spokesperson
MADE IN CHINA Product may vary slightly from one pictured or the unit used in advertising. Customer service: www.ABDOER.com U.S. Customers Only
Written by John Abdo Charts & Illustrations by John Abdo Copyright 2001 ABDOER, LLC. and John Abdo

Owners Manual

TABLE OF CONTENTS

Safety Notice AB-Dos & Donts Welcome from John Abdo Self Assessments Target Zones Flexibility & Warm-Ups ABDOBICS , Abdominal Aerobics X-Treme 30-Day Challenge Instructional Library Doer Products & Accesories

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Member Login: AX379


www.ABDOER.com

ABDOer X-Treme

IMPORTANT SAFETY NOTICE


REQUIRED READING
THE MAXIMUM WEIGHT CAPACITY OF THE AB-DOer Xtreme is 275 lbs.. Persons whose body weight exceeds this limit should NOT use this machine. Keep children and pets away from the AB-DOer Xtreme at all times. DO NOT leave children unattended in the same room with the machine. If the user experiences dizziness, nausea, chest pain, or any other abnormal symptoms STOP the workout at once. CONSULT A PHYSICIAN IMMEDIATELY. Position the AB-DOer Xtreme on a clear, level non-slippery surface. Place a floor mat under the unit to help keep the machine stable and to protect flooring. Always wear appropriate clothing when exercising. Running or aerobic shoes are also required. Remove all jewelry while exercising. Use the AB-DOer Xtreme only for its intended use as described in this manual. DO NOT use any other accessories not recommended by the manufacturer. DO NOT place any sharp objects around the AB-DOer Xtreme. Handicapped or disabled persons should not use the AB-DOer Xtreme without the presence of a qualified health professional or physician. Before exercising, always warm-up first. NEVER operate the AB-DOer Xtreme if it is not functioning properly. Tighten all bolts on a regular basis. Do not attempt to use the AB-DOer Xtreme until you have reviewed this entire Manual and all video, audio and written information to make certain that you understand proper assembly, maintenance, exercise technique, routine frequency and duration, and safety precautions. WARNING: BEFORE BEGINNING THIS OR ANY EXERCISE PROGRAM, CONSULT YOUR PHYSICIAN. THIS IS ESPECIALLY IMPORTANT FOR PERSONS WITH PREEXISTING HEALTH PROBLEMS OR WHO ARE PREGNANT. READ ALL INSTRUCTIONS BEFORE USING. ABDOER, LLC AND ITS ASSOCIATES ASSUMES NO RESPONSIBILITY FOR PERSONAL INJURY OR PROPERTY DAMAGE SUSTAINED BY OR THROUGH THE USE OR MISUSE OF THIS PRODUCT.

Owners Manual

Dos & Donts


AB-DOs

[partial listing]

[Please refer to all safety instructions]

D O read this manual thoroughly and review all instructional videos for technical and safety recommendations. DO sit upright on the AB-DOer Xtreme with a wide foot stance to ensure stability and balance while placing your back against the massage roller and your buttocks approximately 2 - 4 inches from the upright bar. The massage roller is adjustable, so adjust it until it is comfortable for your body. D O adjust the height of the Arm Bar to a level thats comfortable for your height. DO secure a firm grip on the handles. D O begin any session slowly and easily using short movements to limber up stiff your waistline and back muscles. DO warmup before every session. D O follow these technical guidelines: When you fatigue during an ABDOBICS session simply: 1) Slow down the speed of each movement, 2) Transition to another movement, 3) Reduce the range-of-motion, or 4) Stop, youve had enough great job as you have finished your session for that day! DO stay moving during each session to obtain an aerobic workout. An important feature of the AB-DOer Xtreme is that it offers a great aerobic workout. As you fatigue from one movement simply transition to another so you keep moving and maintain a fat-burning aerobic-producing heart rate. You may also need to combine your ABDOBICS routine with another aerobic activity. DO use the AB-DOer Xtreme to help loosen up your back muscles before and after playing your favorite sport, before and after lifting weights, or before enduring any strenuous physical activity. D O not add resistance to abdominal and/or mid-section exercises. Adding resistance has a tendency to make the muscles of your abdominals and obliques bigger, not smaller. If you need more resistance you can try any of the following: 1) Slow down the speed of your movements, 2) Perform larger or exaggerated ranges-of-motion which will place more anaerobic emphasis on the muscles, 3) Stop, flex and hold your body in various positions for a short period of time to increase the flexion time of each contraction, or 4) Position the Arm Bar over your shoulders to increase the resistance leverage. Keep in mind that the all-new improved AB-DOer X-Treme offers far more resistance over other AB-DOer models.

AB-DOnts
D o n t place your legs or feet together; they must be wide and firmly planted on the floor for balance and stability. D o n t look down, instead keep your chin up and eyes forward to prevent your back from slouching and keep your spinal column upright. Its also useful to prevent focal-point disturbances that can cause dizziness. D o n t perform fast motions until your muscles have adjusted to your ABDOBICSro u t i n e s . D o n t perform extreme ranges-of-motion until your midsection muscles, spine and lower back become more flexible. D o n t count repetitions. Rather, treat your AB-DOer Xtreme ABDOBICS sessions like any other aerobic activity. Instead, just sit down and have fun while "dancing" from a seated position. D o n t under estimate yourself. The AB-DOer Xtreme is a remarkably effective system that will assist you in reaching your goals, and beyond. W O W: The AB-DOer Xtreme is multi-dimensional system. There s no limit to the movements and routines you can perform. Every time you use the AB-DOer Xtreme youll find yourself doing something different. This eliminates any boredom and creates challenging enthusiastic sessions every time. In addition to its fat-burning and muscle-shaping, The AB-DOer Xtreme helps to improve your flexibility and coordination. If at first some movements seem challenging understand that in no time youll find yourself becoming a master of technique as you move easily and comfortably through each motion becoming a master of your body all at the sme time!

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ABDOer X-Treme

CONGRATULATIONS
Dear Friend: THANK YOU for confiding in my AB-DOer Xtreme system. With its patented design this product has won the attention of millions of people worldwide, and now You're A Doer too! You're about to experience an entirely new dimension in body-shaping and fatreduction that's unique, versatile, fun and, most of all, productive! Did I say it works quickly? You bet it does!!! Exclusively performed on The AB-DOer, embrace yourself for ABDOBICS, which represents Abdominal Aerobics, a routine that targets all sides of your midsection, including your abdominals, obliques and mid-to-lower back region. Week-after-week you'll witness the entire circumference of your waistline becoming leaner, shapelier and stronger, hello six-pack. And with the specialized Arm Bars only found on the Xtreme you'll also achieve outstanding results in your hips, buttocks, thighs, groin, and your entire upper body too! And that's not all. In addition to its superior muscle toning fat trimming benefits, while y o u ' re performing your ABDOBICS routine you'll be getting a rub down as The ABDOer offers a terrific back massage with its unique Massage Roller, no other ab product will do that for you. SO CONGRATULATIONS on becoming a member of my Worldwide DOER Team. You made the right decision and will soon realize incredible benefits. Remember, your results are not only possible, your results are inevitable! Let's get started! Sincerely,

John Abdo Inventor & Creator The AB-DOer & ABDOBICS

Owners Manual

Self-Assessments
Date

Heart Rate Waistline Hips/Buttocks Thighs [R] [L]

Body weight

Note: Take measurements every 7-10 days

Tips & Secrets:

Lose over 10 pounds in 30 days using these tips!

Perform your 30-Day Xtreme Challenge as listed on the next page Enjoy using your AB-DOer Xtreme. Use it while watching TV or when dedicated to an ABDOBICS session Eat more protein weekly Eat less processed [starchy] carbohydrates Eat less fatty or deep-fried foods Eat until youre full, dont over stuff yourself Eat fruit in the morning and after exercise Eat smaller complete meals Eat 1/4 to 1/2 grapefruit when you drink your coffee, preferable before your ABDOBICS session When you want to snack think twice about the kind of food youre about to put into your body Increase your sleep by 30-60 minutes each night Exercise hungry to burn more fat faster Drink enough water daily so your urine is always as clear as water. Do not starve yourself. Eat throughout the day with evenly spaced meals about 3-5 hours apart Keep yourself motivated Dont doctor up your coffee with heavy creams and synthetic sugars Try replacing coffee with Green Tea Set Goals to lose fat, firm muscle, strengthen your body and become more confident Take advantage of your DOER on-line membership to learn more Respect yourself Convince others to take care of themselves just like you are Be creative Have Fun!
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ABDOer X-Treme

Target Zone
for

The AB-DOer
[Muscular Anatomy]

Shoulders Trapezius Serratus Biceps Triceps

Shoulders Latissimus Dorsi Spinal Column Spinal Erectors

Abdominals Obliques Obliques (Love-handles) Hips Buttocks Hamstrings Groin Thighs

Illustration indicates some of the major areas emphasized with The AB-DOer Xtreme ABDOBICS Routines

Owners Manual

Target Zone
for

The AB-DOer
[Skeletal Anatomy]

Rib Cage Sternum Thoracic Vertebra Lumbar Vertebra

ABDOMINAL CAVITY
Pelvis

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ABDOer X-Treme

Flexibility & Warm-Ups Program


A flexibility or warmup program is an important aspect of all fitness and body development routines. Typically, warmup routines comprise any number of mobility movements which are intended to condition the body to move more freely during activity. When you become more flexible you will realize better performance in your sports and exercise routines as your muscles and their bones and joints have improved ability to perform. Before using your AB-DOer Xtreme it is wise to spend some time conditioning your body warming up to allow you to become more flexible, enhance performance-ability, ensure safety and speed postworkout recuperation. The AB-DOer Xtreme's instructional ABDOBICS sessions include both a warm-up and a cool-down period. ABDOBICS are designed to enable you to quickly, enjoyably, and safely reach your goals.
1. TORSO TWISTS: While standing with a slightly
wider than shoulder-width foot stance, fix your eyes on an object in front of you. Hold your torso upright by lifting your chest then lift both arms bending them at the elbows. 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. Try to obtain a rhythmical cadence as you twist from side to side. This simple movement will loosen up stiff muscles, tendons and ligaments in the entire torso and abdominal region, the obliques, back and the spinal column. Perform as long as you like, 30 seconds minimum.

Torso Twists

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2. SIDE LEANS: While standing with a
slightly wider than shoulder-width foot stance, fix your eyes on an object in front of you. Hold your torso upright by lifting your chest then lean to your right side as far your flexibility will permit keeping both feet firmly planted on the floor for balance. Reach your farthest most comfortable lean without any jerking motions then stretch to the opposite side leaning as far as your flexibility will permit. Try to obtain a rhythmical cadence as you lean from side to side. This movement loosens up stiff muscles, tendons and ligaments to the obliques, mid-tolower back and spinal column, and the entire abdominal region. Perform as long as you like, 30 seconds minimum. 11

Side Leans

Owners Manual

3. ARM CIRCLES: While standing, with a slightly wider than shoulder-width


foot stance, fix your eyes on an object in front of you. Hold your torso upright by lifting your chest allowing both arms to freely hang to each side. Slowly lift your arms in front of you keeping your elbows rigid if possible, and make large circles with both 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. This exercise increases the flexibility to your shoulders, chest, upper back, neck and arms.

Arm Circles

4. SQUATS: While standing with a


slightly wider than shoulder-width foot stance, fix your eyes on an object in front of you. Hold your chest upright to obtain an erect back posture then bend slowly at the knees to allow your body to lower downward. Only squat down as far as you feel comfortable or until your heels start to raise off the floor. Use your arms for balance by moving them in front of you if necessary. Squat down slowly and never bounce up. Perform as many squats as you feel comfortable with; 5-10 is preferred. Squats develop body balance and control while strengthening the muscles of your thighs, hips, hamstrings, calves and ankles.

Squats

Forward Lean

5. FORWARD LEAN: While seated on a bench or chair obtain a firm shoulder-width foot stance on the floor. Lift your chest so your back is upright and your spine is erect then bend forward at the waistline to lean your chest forward and downward as far as you feel comfortable. Hold your deepest, most comfortable forward position for 3-5 seconds before slowly returning to an upright position. Make sure you do not bounce. Do this movement slowly as it may have a tendency to make you a little dizzy due to the lowering-then-lifting of the head. Perform between 3-10 forward leans. This movement is great for conditioning the mid-to-lower back and spinal column, the buttocks and hamstrings.

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ABDOer X-Treme

ABDOBICS!

[Partial listing. Please refer to DVDs]

You can perform an infinite number of movements on your AB-DOer Xtreme. Sit upright position; known as the Starting Position (SP), with a wide stance and your back pressed against the massage roller. Pull the Arm Bar firmly underneath your arms to decompress your spine and maintain an upright posture.

1) BODY BOBS (Lateral Bending): Sit upright in the Starting Position (SP) then lean to the right side with your torso (P1), pause momentarily then lean over to the left side (P2). Repeat this cycle. This motion conditions ALL of the midsection muscles with emphasis on the obliques, transverse abdominals and back! P1 SP 2) GOOD MORNINGS (Forward/Backward Bending): Sit upright in the Starting Position (SP) then proceed to lean forward bringing your chest toward your knees (P1). Pause momentarily then slowly sway your entire upper body to lean rearward (P2) always holding firmly onto the Armbars. Repeat this sequence. Although this drill works ALL of the midsection muscles, emphasis is placed on the abdominals and the lower back! P2

P1

P2 SP

3) BODY BOOGIES (Circular; Clockwise and Counter-clockwise): Sit upright in the Starting Position (SP). Lean forward bringing your chest towards your thighs (SP1). Once you reach this position rotate your torso to the right (P1) and then to the left (P2) in a circular fashion until you perform a complete circle with your upper body. Start slowly with little circles then as you warm up increase the size of the circle. Rotate in opposite directions. This drill is incredibly effective for working ALL the midsection and spinal muscles; no muscle is ignored!

P1 SP 13 SP1

P2

Owners Manual

4) TWIST & SHOUT (Twists): Sit upright in the (SP) then twist, or rotate your torso leading with your right hand (P1). Pause momentarily then twist past the (SP) to the opposite side leading with your left hand (P2). Pause momentarily then repeat the entire cycle. This drill works ALL of the midsection muscles; abdominals, obliques, and back! P1 SP 5) TOSSES (Torso Pivots): Start with your chest near your legs Starting Position (SP1). Begin to sit upright while twisting your torso so your right shoulder is lifting faster than your left and proceed past the upright (SP) until your torso is leaning backward to the right (P1). Pause momentarily then proceed to sit upright this time leading with your left shoulder until you are leaning backward to the left (P2). Pause momentarily then repeat the entire cycle. Although this drill works ALL of the midsection muscles, more emphasis is placed on the spinal and back muscles, obliques, and abdominals. P2

P1 SP1

P2

6) HOP SCOTCH (Torso Dancing): Sit upright in the Starting Position (SP) then lean forward bringing your right hand toward the top of your right knee (SP1). Pause momentarily then lean backwards crossing the (SP) diagonally leading with your left shoulder (P1), pause momentarily. Now bring your left hand down to your left knee (SP2), pause momentarily then lean backward crossing the SP diagonally leading with your right shoulder as you lean backward (P2). Now bring your right hand back down to your right knee (SP1), pause, and repeat the cycle. Although this drill works ALL of the midsection muscles, more emphasis is placed on the spinal and back muscles, obliques, and abdominals.

P1 SP1 SP2

P2

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ABDOer X-Treme

The photos below show some of the different movements that can be performed on the AB-DOer Xtreme. Please refer to all video or DVD instructionals for technical and safety applications.

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John Abdos

Xtreme 30-Day Challenge

ABDOer X-Treme

Xtreme 30-Day Challenge 103


with the Super Slim-Down Eating Plan
Your Xtreme Challenge is comprised of three 10 day micro-cycles, hence 103, thats combined with your Super Slim-Down Eating Plan. Follow each day to your best ability. Be A Doer!

Day 1
6-Pack Attack

Day 2
Fat Blaster

Day 3
6-Pack Attack Fat Blaster [optional]

Day 4

Day 5
6-Pack Attack

ABDOBICS ABDOBICS Back & Spine Back & Spine Conditioning Conditioning --------------------------------------------------------------------------------BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST
1 cup calcium-fortified 1 cup Oatmeal with 1 Orange juice tsp. honey 1 slice Whole-Wheat 3-4 Strawberries or 1 tspn Cinnamon Rye toast with 2 tsp. jam SNACK SNACK 1 cup nonfat Yogurt 1 small Apple LUNCH 1 cup Bran Flakes 1 cup low or Non-fat Milk 1/2 Grapefruit 2 Scrambled eggs 1/2 cup low-fat Cottage Cheese 1/2 chopped Apple 1 cup Oatmeal with 1 tsp. honey Tsp. Cinnamon

Rest Day

SNACK
1 Apple or 1 Pear

SNACK

SNACK

LUNCH

Sandwich on 2 slices 1 bowl Vegetable Soup of Whole-Wheat or Tuna Sandwich on or Rye bread Whole-Wheat or Rye 1-2 cups Green Salad 3-4 oz. Turkey or toast bread 2 tbsp. Olive Oil and 2 Chicken Breast [water-packed Tuna tbsp. Apple Cider Lettuce, Tomato and rinsed well] Vinegar Onion slices 1 tbsp. reduced-calorie SNACK 1 med. Cucumber mayonnaise and sliced 1 Apple or Pear Onion, Lettuce and SNACK DINNER Tomato slices 4 oz. broiled Fish with 1 cup Nonfat Yogurt SNACK DINNER lemon Yogurt or 5-8 raw Nuts l cup steamed Broccoli 4-6 oz. lean Beef DINNER or Brussels Sprouts Tenderloin 4-6 oz. skinless 2 cups Romaine Salad 1/2 cup brown Chicken Breast, grilled with 1 Tomato, sliced Basmati Rice 1 small Baked Potato 2 tbsp. low fat dress- l medium Zucchini, with 1 tsp. butter ing steamed 1 cup steamed Green 1 Spinach Salad with ------------Beans or Broccoli dressing [see above] 1-2 cups Green Salad ABDOBICS 2 tbsp. Olive Oil and 2 Back & Spine tbsp. Apple Cider Conditioning Vinegar May add shredded Red Cabbage, Carrots, and Chopped Cucumber

LUNCH

1 handful raw Almonds 1 Cup Nonfat Yogurt 1/2 cup Blueberries LUNCH LUNCH 1 grilled Chicken Breast Sandwich: 1/2 cup brown Rice 1 pita pocket 1 large romaine salad 3-5 oz. Turkey Add shredded Lettuce, Tomato slices Cabbage, Carrots, 1 tsp. Mayonnaise chopped Tomatoes 1 cup fresh Fruit Juice Dressing [see above] SNACK 1 cup Nonfat Yogurt SNACK 1 cup Strawberries

DINNER
6 oz. baked Seafood 2 cups Broccoli, Carrots, or other veggies Stir-fried with 1 tsp. olive oil until just tender Mixed Green Salad with dressing [see above]

DINNER
3-5 oz. lean Ground Beef 1 cup assorted steam Vegetables 1/2 Baked Potato, 1 tblspn butter

------------ABDOBICS Back & Spine Conditioning

More info on eating and nutrition at www.abdoer.com

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Owners Manual

Xtreme 30-Day Challenge 103


with the Super Slim-Down Eating Plan

Day 6
6-Pack Attack Fat Blaster [optional]

Day 7
Fat Blaster

Day 8
6-Pack Attack

Day 9

Day 10
Fat Blaster

ABDOBICS Back & Spine Conditioning --------------------------------------------------------------------------------BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST
1 cup low-fat Cottage 1 cup fresh-squeezed Cheese mixed with 1/2 Fruit or Vegetable juice cup chopped Lettuce 2 scrambled Eggs 1 slice Bread, toasted, SNACK 1 tbpsn. Butter 1 handful of raw Almonds SNACK 1 cup fresh LUNCH Strawberries Turkey Salad: 4 oz. low-sodium deli 5-8 raw Almonds or Turkey cut into strips Walnuts 2 cups mixed Green LUNCH Salad with 4-6 oz. roasted, skinl/2 cup raw Broccoli or less Chicken Breast Cauliflower l/2 cup Coleslaw 1 Tomato, sliced SNACK 1/4 cup chopped 1 cup Non-fat Yogurt Onion l/2 cup fresh Fruit 2-3 tbsp. low-fat Salad DINNER Dressing Hamburger 1 cup Oatmeal with 1 1 Apple, sliced 1 cup non-fat or lowtsp. honey 1 cup non-fat or low- fat Yogurt fat Milk SNACK SNACK 1 handful raw Walnuts SNACK 1 cup fresh or Almonds 1 cup low-fat Cottage Strawberries LUNCH Cheese LUNCH 1 bowl Vegetable soup Chopped Lettuce, car- Tuna Sandwich: 1 Whole-Wheat Bagel rots, chives 2 slices 7-grain Bread with 2 oz. Cheese LUNCH with SNACK Sandwich: 1 cup water-packed 2 cups assorted 2 slices 7-Grain Bread Tuna Melons 2-4 oz. Turkey or 1 tbsp. reduced-calorie DINNER Chicken Breast Mayonnaise 4-6 oz. lean Beef 1 tsp. Mustard or chopped Celery, Tenderloin Mayonnaise Onion, Lettuce l cup Zucchini, Lettuce, Onion and Tomato slices steamed Tomato slices SNACK l cup Yellow Squash, SNACK 1 cup non-fat or low- steamed 4 oz lean ground Beef SNACK 2 cups Fruit 1/2 cups Red Grapes fat Yogurt or Turkey patty 1 lg. Spinach Salad 5-8 raw Almonds DINNER 2 slices Whole-Wheat or 1 large Plum with DINNER DINNER FUN MEAL: Eat what- or Rye Bread 1 small Tomato, shredever you want provid- 1 Tbspn Mustard 6 oz. baked Seafood 1 cup Whole-wheat or ded Carrots, Beets, ed you dont stuff 1 Tbspn Catsup 2 cups Broccoli, Spinach pasta: and cucumber and 2 yourself or go for sec- Onion and Tomato Carrots, or other 3-5 oz. 90% lean tbsp. Dressing [see ond helpings slices Veggies Ground Beef, cooked above] Stir-fried with 1 tsp. and drained ------------------------olive oil 1 cup Spaghetti sauce ABDOBICS ABDOBICS Mixed Green Salad 2 tsp. Parmesan Back & Spine Cheese Back & Spine with dressing [see Conditioning Sauteed Mushrooms, Conditioning above] Onion, and Zucchini More info on eating 1 small Green Salad and nutrition at with dressing www.abdoer.com [see above] 1 cup calcium-fortified Orange Juice 1 slice toasted Bread with 1 tsp. butter 1 scrambled Egg

Rest Day

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ABDOer X-Treme

Instructional Library ABDOBICS


Six-Pack Attack [SPA]: For beginners to intermediate level participants. This routine is unique, challenging and fun. Exclusive to the Xtreme, the benefits youll experience extend around your entire waistline with the focus on the abs [hence Six-Pack], the obliques and the back muscles. Because of its versatility, the Six-Pack Attack also delivers benefits throughout your entire body shaving away excess fat, firming up muscles and strengthening your body. Xtreme Torso Conditioning [XTC]: For intermediate to advance level participants. Exclusive to the AB-DOer Xtreme, XTC is a fast-paced total body routine thats centered at the core of your body, the abdominals and entire waistline. Prepare yourself for the new dimension in training with Abdominal Aerobics. Trim, strengthen and tone while experiencing many other benefits.

Walk-A-Dobics
Fat-Blaster: This is an advanced highly motivating and energizing routine that takes you on an adventure that covers over 2 miles. Youll blast the fat off your body and tone your muscles into firm lean shape in no time. Get your towel ready to wipe off that sweat! Metabolic Stimulator: This routine is a total-body fat-burning cardiopromoting aerobic program that combines a motivating blend of unique movements that rev up your metabolism and is a perfect compliment to your ABDOBICS routine. OxyWalk: This is an anybody-can-do routine: OXYWALK is a breathing, flexibility and warming up program thats designed to relax your body, oxygenate your tissues, organs and brain, and loosen up stiff muscles and joints. This routine can be performed any time, day or night, by itself or before and after any strenuous activity. You will notice tensions and stress of daily living slipping away as your wake up your senses to become refreshed and relaxed.

Xtreme & Totally Lean [XTL]: For intermediate to advance level participants. Welcome to the Big Leagues. This is ABDOBICS at its best. The worlds first aerobic system that focuses on your midsection for fat reduction and muscle shaping. Youll be blown away how effective, and quick this routine is at stripping away the fat from your entire midsection, including your abs and obliques, while strengthening and energizing your arms, shoulders, chest, back, legs, buttocks and hips.

Please visit www.abdoer.com for on-going motivation and education. Experience streaming videos and audio seminars
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Owners Manual

Doer Products & Accessories


[Partial Listing] Pricing available on-line AB-DOer Pro Video/DVD Library [The following instructional videos can be used with any AB-DOer Version] ABDOBICS BEGINNERS Routine: In this video, John Abdo shows beginners to ABDOBICS how to begin a complete midsection routine. In just 8 fun-filled minutes, youll exercise ALL of the muscles of your entire waistline including your abdominals, obliques and lower back. ABDOBICS INTERMEDIATE Routine: John Abdo graduates all Beginners to this Intermediate routine by conducting a more challenging ABDOBICS class. [Approx. 12 minutes]. ABDOBICS ADVANCED Routine: This is radically challenging routine that combines a series of fast and creative movements offering both anaerobic muscle toning and aerobic fat burning drills. This routine is only for those who possess a high degree of fitness conditioning. [Approx. 20 minutes]. ABDOBICS BACK & SPINAL Conditioning Routine: This is not a workout routine. Rather, John Abdo instructs you through a back and spinal limbering routine. This routine is endorsed by chiropractors and physical therapists as a means to prevent spinal, back, abdominal and torso injuries. ACCESSORIES Contouring Arm Bars with Rotating Handles: This unique accessory allows all users to perform a myriad of additional total body motions on The AB-DOer while comforting the shoulders and arms. [Affixes to any AB-DOer version] Tri-Roller: A triple-headed massage attachment that provides a wonderful sensation to the muscles of your back and spinal column for more enjoyable and productive workouts and speedier recuperation. [Affixes to any AB-DOer version] Advanced Tension Bar: This Tension Bar offers additional resistance that challenges your muscles to progress to higher levels of muscle shaping and fat-burning. [Affixes to any AB-DOer version]. Folding Seat: This is a larger more durable seat design that affixes any AB-DOer version. Fold down for easy storage and transportability. Floor Mat: Stabilize your AB-DOer while protecting your floor. On-Line Classroom: Obtain on-line coaching from John Abdo at www.abdoer.com. Login and gain access to audio seminars, instructional videos, questions and answers, and much more!

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