abdoer extreme

Owners Manual

This product is brought to you by:

AB-DOer, LLCw w w. A B D O E R . c o m

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

®

John Abdo’s

Owner’s Manual

w w w. A B D O E R . c o m

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

featuring the

Xtreme 30-DayChallenge™

Waistline Conditioning System™

John Abdo’s

This product is brought to you by

AB-DOer, LLCin 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

OWNER’S MANUAL

Owner’s Manual

4www.ABDOER.com

Safety Notice 5

AB-Do’s & Don’ts 6

Welcome from John Abdo 7

Self Assessments 8

Target Zones 9

Flexibility & Warm-Ups 11

ABDOBICS™, Abdominal Aero b i c s ™ 13

X-Treme 30-Day Challenge 16

Instructional Library 19

Doer Products & Accesories 20

Member Login: AX379

TABLE OF CONTENTS

ABDOer X-Treme

5

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 floor-

ing.

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 fre-

quency and duration, and safety precautions.

WARNING: BEFORE BEGINNING THIS OR ANY EXERCISE PROGRAM, CONSULT

YOUR PHYSICIAN. THIS IS ESPECIALLY IMPORTANT FOR PERSONS WITH PRE-

EXISTING HEALTH PROBLEMS OR WHO ARE PREGNANT. READ ALL INSTRUC-

TIONS 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.

Owner’s Manual

6w w w. A B D O E R . c o m

AB-DO’s [Please refer to all safety instructions]

• D O read this manual thoroughly and review all instructional videos for technical and safety re c o m m e n d a t i o n s .• 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 that’s comfortable for your height.• DO s e c u re 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, you’ve 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 aero b i c - p roducing 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, b e f o re 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 whichwill 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-DOn’ts• 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. It’s 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 ABDOBICS™ ro 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

f l e x i b l e .• D o n ’t count repetitions. Rather, treat your AB-DOer® Xtreme ABDOBICS™ sessions like any other aerobic

a c t i v i t y. 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 you’ll find yourself doing something diff e rent. 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 you’ll 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!

Do’s & Don’ts [partial listing]

ABDOer X-Treme

7

Dear Friend:

THANK YOU for confiding in my AB-DOer® Xtre m e

system. With its patented design this product has won

the attention of millions of people worldwide, and now

Yo u ' re A Doer™ too! Yo u ' re about to experience an

e n t i rely new dimension in body-shaping and fat-

reduction that's unique, versatile, fun and, most of all,

p roductive! Did I say it works quickly?

You bet it does!!!

Exclusively performed on The AB-DOer®, embrace

yourself for ABDOBICS™, which

re p resents Abdominal Aerobics™, a routine that tar-

gets all sides of your midsection, including your

abdominals, obliques and mid-to-lower back region. We e k - a f t e r-week you'll witness

the entire circ u m f e rence of your waistline becoming leaner, shapelier and stro n g e r,

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 AB-

DOer® offers a terrific back massage with its unique Massage Roller, no other ab

p roduct will do that for you.

SO CONGRAT U L ATIONS on becoming a member of my “Worldwide DOER Te a m ” .

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!

S i n c e re l y,

John Abdo

Inventor & Cre a t o r

The AB-DOer® & ABDOBICS™

CONGRATULATIONS

Owner’s Manual


Date

Heart Rate

Waistline

Hips/Buttocks

Thighs [R] [L]

Body weight

Self-Assessments

• 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 you’re full, don’t 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 you’re 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

• Don’t 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!

Tips & Secrets: Lose over 10 pounds in 30 days using these tips!

Note: Take measure-ments every 7-10 days

ABDOer X-Treme

9

Shoulders

Latissimus Dorsi

Spinal Column

Spinal Erectors

Obliques

Buttocks

Hamstrings

Serratus

Biceps

Abdominals

Obliques

(Love-handles)

Illustration indicates some of the major areas emphasized with

The AB-DOer® Xtreme ABDOBICS™ Routines

Shoulders

Trapezius

Triceps

Hips

Groin

Thighs

Target Zonef o r

The AB-DOer®

[Muscular Anatomy]

Owner’s Manual


ABDOMINALCAVITY

Lumbar

Vertebra

Sternum

Pelvis

Rib Cage

Thoracic

Vertebra

Target Zonef o r

The AB-DOer®

[Skeletal Anatomy]

ABDOer X-Treme

11

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 condi-

tion 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 post-

workout 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

1

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-to-

lower back and spinal column, and the entire

abdominal region. Perform as long as you like,

30 seconds minimum.

Side Leans

2

Owner’s Manual


Arm Circles

3

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 lift-

ing 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 direc-

tions 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.

Squats

44. 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 con-

trol while strengthening the muscles of

your thighs, hips, hamstrings, calves

and ankles.

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 com-

fortable. 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.

Forward Lean

5

ABDOer X-Treme

13

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!

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 mus-

cles, emphasis is placed on the abdominals

and the lower back!

P1

SP

P1 P2

SP

P1 P2SP SP1

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 direc-

tions. This drill is incredibly effective for working ALL the midsection and spinal muscles; no muscle is ignored!

P2

Owner’s 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 momen-

tarily then repeat the entire cycle. This

drill works ALL of the midsection mus-

cles; abdominals, obliques, and back!

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.

P1 P2

SP

P1 P2SP1

P1 P2

SP1 SP2

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.

ABDOer X-Treme

15

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.

John Abdo’s

Xtreme 30-DayChallenge™

ABDOer X-Treme

17

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”, that’s combined with your Super “Slim-Down” Eating Plan.

Follow each day to your best ability. Be A Doer!

Day 1

6-Pack Attack™

A B D O B I C S ™

Back & Spine

C o n d i t i o n i n g

-----------------

BREAKFAST1 cup calcium-fortified

Orange juice

1 slice Whole-Wheat

or

Rye toast with 2 tsp. jam

SNACK1 small Apple

LUNCHTuna Sandwich on

Whole-Wheat or Rye

toast bread

[water-packed Tuna

rinsed well]

1 tbsp. reduced-calorie

mayonnaise and

Onion, Lettuce and

Tomato slices

SNACKYogurt or 5-8 raw Nuts

DINNER4-6 oz. skinless

Chicken Breast, grilled

1 small Baked Potato

with 1 tsp. butter

1 cup steamed Green

Beans or Broccoli

1-2 cups Green Salad

2 tbsp. Olive Oil and 2

tbsp. Apple Cider

Vinegar

May add shredded

Red Cabbage, Carrots,

and Chopped

Cucumber

Day 2

Fat Blaster™

-----------------

BREAKFAST1 cup Oatmeal with 1

tsp. honey

3-4 Strawberries

1 tspn Cinnamon

SNACK1 cup nonfat Yogurt

LUNCH1 bowl Vegetable Soup

or

1-2 cups Green Salad

2 tbsp. Olive Oil and 2

tbsp. Apple Cider

Vinegar

SNACK1 Apple or Pear

DINNER4 oz. broiled Fish with

lemon

l cup steamed Broccoli

or Brussels Sprouts

2 cups Romaine Salad

with 1 Tomato, sliced

2 tbsp. low fat dress-

ing

-------------

A B D O B I C S ™

Back & Spine


Day 3

6-Pack Attack™

Fat Blaster™

[optional]

-----------------

BREAKFAST1 cup Bran Flakes

1 cup low or Non-fat

Milk

SNACK1 Apple or 1 Pear

LUNCHSandwich on 2 slices

of Whole-Wheat or

Rye bread

3-4 oz. Turkey or

Chicken Breast

Lettuce, Tomato and

Onion slices

1 med. Cucumber

sliced

SNACK1 cup Nonfat Yogurt

DINNER4-6 oz. lean Beef

Tenderloin

1/2 cup brown

Basmati Rice

l medium Zucchini,

steamed

1 Spinach Salad with

dressing [see above]

Day 4

R e s t

D a y

-----------------

BREAKFAST1/2 Grapefruit

2 Scrambled eggs

1/2 cup low-fat

Cottage Cheese

SNACK1 handful raw Almonds

LUNCH1 grilled Chicken

Breast

1/2 cup brown Rice

1 large romaine salad

Add shredded

Cabbage, Carrots,

chopped Tomatoes

Dressing [see above]

SNACK1 cup Strawberries

DINNER3-5 oz. lean Ground

Beef

1 cup assorted steam

Vegetables

1/2 Baked Potato, 1

tblspn butter

-------------

A B D O B I C S ™

Back & Spine


Day 5

6-Pack Attack™

A B D O B I C S ™

Back & Spine


-----------------

BREAKFAST1/2 chopped Apple

1 cup Oatmeal with 1

tsp. honey

Tsp. Cinnamon

SNACK1 Cup Nonfat Yogurt

1/2 cup Blueberries

LUNCHSandwich:

1 pita pocket

3-5 oz. Turkey

Lettuce, Tomato slices

1 tsp. Mayonnaise

1 cup fresh Fruit Juice

SNACK1 cup Nonfat Yogurt

DINNER6 oz. baked Seafood

2 cups Broccoli,

Carrots, or other veg-

gies

Stir-fried with 1 tsp.

olive oil until just ten-

der

Mixed Green Salad

with dressing [see

above]

More info on eating

and nutrition at

www.abdoer.com

Owner’s Manual


Day 6

6-Pack Attack™

Fat Blaster™

[optional]

-----------------

BREAKFAST1 cup low-fat Cottage

Cheese mixed with 1/2

cup chopped Lettuce

SNACK1 handful of raw

Almonds

LUNCHTurkey Salad:

4 oz. low-sodium deli

Turkey cut into strips

2 cups mixed Green

Salad with

l/2 cup raw Broccoli or

Cauliflower

1 Tomato, sliced

1/4 cup chopped

Onion

2-3 tbsp. low-fat Salad

Dressing

SNACK2 cups Fruit

DINNERFUN MEAL: Eat what-

ever you want provid-

ed you don’t stuff

yourself or go for sec-

ond helpings

Day 7

Fat Blaster™

-----------------

BREAKFAST1 cup fresh-squeezed

Fruit or Vegetable juice

2 scrambled Eggs

1 slice Bread, toasted,

1 tbpsn. Butter

SNACK1 cup fresh

Strawberries

5-8 raw Almonds or

Walnuts

LUNCH4-6 oz. roasted, skin-

less Chicken Breast

l/2 cup Coleslaw

SNACK1 cup Non-fat Yogurt

l/2 cup fresh Fruit

DINNERHamburger

4 oz lean ground Beef

or Turkey patty

2 slices Whole-Wheat

or Rye Bread

1 Tbspn Mustard

1 Tbspn Catsup

Onion and Tomato

slices

-------------

A B D O B I C S ™

Back & Spine


Day 8

6-Pack Attack™

A B D O B I C S ™

Back & Spine


-----------------

BREAKFAST1 cup calcium-fortified

Orange Juice

1 slice toasted Bread

with 1 tsp. butter

1 scrambled Egg

SNACK1 cup low-fat Cottage

Cheese

Chopped Lettuce, car-

rots, chives

LUNCHSandwich:

2 slices 7-Grain Bread

2-4 oz. Turkey or

Chicken Breast

1 tsp. Mustard or

Mayonnaise

Lettuce, Onion and

Tomato slices

SNACK1/2 cups Red Grapes

or 1 large Plum

DINNER6 oz. baked Seafood

2 cups Broccoli,

Carrots, or other

Veggies

Stir-fried with 1 tsp.

olive oil

Mixed Green Salad

with dressing [see

above]

Day 9

R e s t

D a y

-----------------

BREAKFAST1 cup Oatmeal with 1

tsp. honey

1 cup non-fat or low-

fat Milk

SNACK1 cup fresh

Strawberries

LUNCHTuna Sandwich:

2 slices 7-grain Bread

with

1 cup water-packed

Tuna

1 tbsp. reduced-calorie

Mayonnaise

chopped Celery,

Onion, Lettuce

Tomato slices

SNACK1 cup non-fat or low-

fat Yogurt

5-8 raw Almonds

DINNER1 cup Whole-wheat or

Spinach pasta:

3-5 oz. 90% lean

Ground Beef, cooked

and drained

1 cup Spaghetti sauce

2 tsp. Parmesan

Cheese

Sauteed Mushrooms,

Onion, and Zucchini

1 small Green Salad

with dressing

[see above]

Day 10

Fat Blaster™

-----------------

BREAKFAST1 Apple, sliced1 cup non-fat or low-

fat Yogurt

SNACK1 handful raw Walnuts

or Almonds

LUNCH1 bowl Vegetable soup

1 Whole-Wheat Bagel

with 2 oz. Cheese

SNACK2 cups assorted

Melons

DINNER4-6 oz. lean Beef

Tenderloin

l cup Zucchini,

steamed

l cup Yellow Squash,

steamed

1 lg. Spinach Salad

with

1 small Tomato, shred-

ded Carrots, Beets,

and cucumber and 2

tbsp. Dressing [see

above]

-------------

A B D O B I C S ™

Back & Spine


More info on eating

and nutrition at

www.abdoer.com

Xtreme 30-Day Challenge™ “103”with the Super “Slim-Down” Eating Plan

ABDOer X-Treme

19

ABDOBICS™

Six-Pack Attack™ [SPA]:

For beginners to intermediate level partici-

pants. This routine is unique, challenging and

fun. Exclusive to the Xtreme, the benefits

you’ll experience extend around your entire

waistline with the focus on the abs [hence

“Six-Pack”], the obliques and the back mus-

cles. 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 that’s 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.

Xtreme & Totally Lean™ [XTL]:

For intermediate to advance level participants.

Welcome to the Big Leagues. This is ABDO-

BICS™ at its best. The world’s first aerobic

system that focuses on your midsection for fat

reduction and muscle shaping. You’ll 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.

Walk-A-Dobics™

Fat-Blaster™:

This is an advanced highly motivating and

energizing routine that takes you on an adven-

ture that covers over 2 miles. You’ll 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 cardio-

promoting aerobic program that combines a

motivating blend of unique movements that

rev up your metabolism and is a perfect com-

pliment to your ABDOBICS™ routine.

OxyWalk™:

This is an “anybody-can-do” routine: OXY-

WALK™ is a breathing, flexibility and warming

up program that’s 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.

Instructional Library

Please visit www.abdoer.com for on-going motivation and education.

Experience streaming videos and audio seminars

Owner’s Manual


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 mid-

section routine. In just 8 fun-filled minutes,

you’ll 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 com-

bines a series of fast and creative move-

ments 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 mus-

cles 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-burn-

ing. [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, ques-

tions and answers, and much more!

Doer Products & Accessories[Partial Listing]

Pricing available on-line

abdoer extreme

Documents