AB King Pro Owner`s Manual - Thane International, Inc.

ORDER TODAY!
Team Trainers:
CAMEO BERNARD
AB KING PRO™ is a registered Trademark of
CPT & National Fitness Champion
KATHY BOYD
Michael Casey Enterprises, LLC
©2002 Abdominal King, LLC
CPT & Fitness Expert
Photos: Robert Reiff
Distributed in Canada by:
Thane Direct Canada, Inc.
5409 Eglinton Av. W, #203
Toronto, Ontario, M9C 5K6
www.thane.ca
Folds down for easy storage!
AB KING PRO™
●
OWNER'S MANUAL
AB KING PRO™
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OWNER'S MANUAL
WEIGHT LOSS TIPS:
1 - Don't skip a meal! By skipping meals it
encourages binge eating, or uncontrolled eating. If
you wait till you're so hungry you'll end up making
the wrong choices, skipping meals also leads to
greater fat storage.
Table of Contents
WELCOME
3
CONSUMER WARNING
3
WARRANTY
4
HOW TO ASSEMBLE
5
HARDWARE ILLUSTRATION
6
PARTS LIST
7
BEFORE USING THE AB KING PRO™
8
AB KING PRO™ WARM UP & STRETCH
9
AB KING PRO™ LEVEL SETTINGS
Beginner / Intermediate / Advanced
AB KING PRO ™WORKOUT - Start to Finish Photos
AB KING PRO™ 10-DAY SLIM DOWN MENU PLAN
10
11-13
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WEIGHT LOSS TIPS & MEAL TRACKER
MEAL TRACKER Keep track of your meals during the 10 - Day Slim Down
DAY 1
2 - On average we eat approximately twice as much
(bad) fat as we should. Become aware of how much
you're actually eating each day; calories from fat
should not exceed 20-30% of your caloric intake
each day.
DAY 2
3 - Drink plenty of water; try to drink your body
weight in ounces of water each day. For example, if
you are 150 lbs, drink 75 ounces of water. It will fill
you up and cleanse your body all at the same time.
DAY 3
4 - Eat plenty of fruits and vegetables, they not only
taste great, they are nutrient dense foods containing
many vitamins, minerals, phyto-nutrients and fiber
protecting you from the ageing effects of free
radicals.
DAY 4
5 - Eat smaller, more frequent meals; 2 1/2-3 hours
apart; this will keep your metabolism working at peak
performance, and energy levels stay more balanced
throughout the day. Small frequent meals help
stabilize blood sugar levels in a way that
discourages, rather than encourages, the storage
of calories as fat.
DAY 5
DAY 6
6 - Each meal should include, a lean protein, a low
glycemic carbohydrate and an essential (good) fat
for optimum nutritional balance.
DAY 7
7 - Lean proteins consist of fish, skinless white meat
chicken or turkey; lean cuts of beef, tofu or protein
powder drink mixes, legumes, etc.
8 - Vegetables that are steamed or eaten raw
contain a much higher percentage of nutrients than
prepared in any other form. Boiling vegetables
causes most of the nutrients to be lost in the water.
Its best to steam or microwave vegetables.
DAY 8
DAY 9
9 - Remember salad dressings are high in fat, use
fat-free dressings or other alternatives like lemon
juice, and rice vinegar.
10 - Always think ahead and be prepared. Pack up
healthy food to take to work with you each day, and
if you go out to the movies bring your own snacks.
DAY 10
11 - Try and eat all your meals before 7:00pm
For more tips on losing weight, cooking tips and
recipes, come visit us at www.slimsensations.com
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AB KING PRO™
●
OWNER'S MANUAL
AB KING PRO™
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OWNER'S MANUAL
10 - DAY SLIM DOWN MENU PLAN
The 10-day Slim Down Menu Plan will have you looking great in no time at all. Remember that this is only a
temporary nutritional program used for special occasion weight loss and should be followed for only 10 days.
For a 90-day weight loss system with meal plan, exercise program and nutritional support formulas go to
www.slimsensations.com.
BREAKFAST CHOICES:
LUNCH CHOICES:
DINNER CHOICES:
1 slice of sourdough toast with
1 tablespoon of peanut butter and
1 apple
Or
3 egg white omelet with spinach,
1 slice sourdough toast
Or
1 low fat Yogurt, 6 almonds
Or
1 cup oatmeal with 1 tablespoon
brown sugar,
3 egg whites, hard-boiled or
scrambled
Or
1-cup bran type cereal,
1 cup non-fat milk 3 egg whites,
hard boiled or scrambled
Open face turkey burger with
nonfat mayo or mustard or
ketchup, lettuce and tomatoes
Or
4 pieces sushi and cucumber salad
Or
3 strips grilled chicken,
1/2 cup black beans,
1 cup steamed or grilled green
vegetables
Or
A sandwich made with sourdough
or rye bread with either chicken,
turkey, or water packed tuna.
If you use mayonnaise, (use fat
free only), ketchup and /or lettuce
and tomatoes as condiments.
Or
A large green salad topped with
grilled chicken breast, turkey or
tuna. Be creative and add fiberrich cucumbers,celery, tomatoes,
green or red peppers.
Don't forget only use a non-fat
dressing.
Or
A cup of steamed rice topped with
grilled chicken or steamed
vegetables (with salsa added for
flavor)
3-4 ounces of grilled chicken or
turkey breast, or
grilled fish or lean steak1 cup
steamed green vegetables
Or
A grilled turkey patty
1 cup steamed green vegetables
A large bowl of salad with non-fat
dressing and vegetables like
cucumbers, celery, tomatoes
and/or red or green peppers for
added nutritional value.
Or
3-4 ounces of grilled shrimp,
1 cup steamed green vegetables,
a large bowl of salad with non-fat
dressing and vegetables of your
choice.
1 glass of water and either 1 cup
coffee or tea with breakfast.
SNACK: Mid morning
protein snack
(turkey lunch meat, fat-free string
cheese or high protein bar)
Or
1 piece fruit (apple, orange or plum)
Or
2 pieces of celery with peanut butter
1 glass of water
1 glass of water
Cameo Bernard
Kathy Boyd
HI AND WELCOME TO THE AB KING PRO™ "GET FIT FAST " PROGRAM!
Kathy and I have teamed up to create an effective system of, tightening, toning & trimming for your entire
midsection. Our goal is to make the time and effort that you spend working out, as effective and easy as possible.
Kathy and I work as personal trainers everyday to help people reach their goals, and we know what it takes to get
results! Improving your health, making changes to your lifestyle, getting fit and losing weight can be challenging
but it starts with a positive "I can do it" attitude. Consistency not perfection is the key to success. You've clearly
taken the first steps into the right direction by purchasing the AB KING PRO™ and as the TEAM TRAINERS for this
product you can rest assured that if you follow the program, you'll get results!
Along with the workout program we have created our 10-Day SLIM DOWN Meal Plan that will help jump start your
trim down efforts...if you want a more detailed 90-day weight loss system with nutritional support formulas come
visit us at www.slimsensations.com, we will be there to answer your questions online...
WARNING:
Consult your physician before starting this or any exercise program.
SNACK: Late Night
1 protein snack or non-fat yogurt
And a glass of water
If you experience dizziness or faintness, discontinue use of the AB KING PRO™ immediately. Before getting
started please read your AB KING PRO™ manual thoroughly, and view the instructional tape before you begin to
use the equipment. Follow all the safety instructions. Thane Direct Canada, and Michael Casey Enterprises
assumes no responsibility for personal injury or property damage sustained by or through the misuse of this
product. We do not recommend use of this product by pregnant women or persons with pre-existing health
problems.
Note:Weight on this product should not exceed 275 lbs.
A glass of water, iced tea or a
diet soda
SNACK: Mid afternoon
1 protein snack
(turkey lunch meat, fat-free string
cheese or high protein bar)
1 glass of water
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AB KING PRO™
is a registered Trademark of:
Michael Casey Enterprises, LLC
M
Distributed in Canada by:
Thane Direct Canada, Inc.
5409 Eglinton Av. W, #203
Toronto, Ontario
M9C 5K61
www.thane.ca
Customer Service: 1-866-338-4263
M-F 8:30am - 4:30pm Central St. Time
©2002 Abdominal King, LLC.
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AB KING PRO™
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OWNER'S MANUAL
AB KING PRO™
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OWNER'S MANUAL
#5 LOWER HALF ABDOMINAL BUSTER:
LIMITED WARRANTY
Position yourself on the machine with your
MODEL: AB KING PRO™
legs in a bent position as shown in the photo.
ONE YEAR LIMITED WARRANTY
Rest your head on the pad and your hands
Thank you for your purchase of the amazing Ab King Pro. With this warranty, the Ab King Pro is warranted, to the original owner, for one (1)
year from the date of purchase against defects in material and workmanship under normal use and service. Should your Ab King Pro prove
defective within one (1) year from date of purchase, return the defective part or unit, freight prepaid along with an explanation of the claim to Ab
King Pro.
Please package your Ab King Pro carefully to avoid damage in transit. Under this warranty, Thane Direct, will repair or replace any parts found
to be defective. This warranty extends only to personal use and does not extend to any product that has been used for which it is not intended.
There are no warranties other than that expressly set forth herein. This warranty is not transferable. After the expiration of the warranty,
the cost of the labor and parts will be the responsibility of the original purchaser.
Thane Direct, is not responsible or liable for indirect, special or consequential damages arising out of or in connection with the use or
performance of the product or other damages with respect to any economic loss, loss of property, loss of revenues or profits, loss of
enjoyments or use, costs of removal, installation, other consequential damages of whatsoever nature, failure to follow instructions or warnings
gently on the handles. Begin by just bringing
your knees in towards your chest and back
to the start position, when your legs come
Start
back to start position don't allow your low
back to come up off the pad. Don't move
your upper body off the pad. This exercise
targets the lower area of your abdominals.
in owner’s manual or use of products in a manner for which they were not designed. Some Provinces do not allow the exclusion or limitation of
incidental or consequential damages. Accordingly, the above limitation may not apply to you.
This warranty gives you specific legal rights. You may also have other rights, which vary from Province to Province.
THIS WARRANTY DOES NOT APPLY TO THE FOLLOWING:
Finish
1. Damage due to accident, misuse, abuse, commercial use or vandalism.
2. Improper or inadequate maintenance.
3. Unauthorized modification or commercial use.
#6 ALTERNATING SINGLE LEG CRUNCH:
4. Damage in return transit
5. “Normal” wear of parts (wear & tear that occurs over time and with use).
6. Repairs made by an unauthorized service technician.
Position yourself on the machine with your
head resting on the pad and your hands
TO OBTAIN SERVICES - The original purchaser shall contact our customer service representative at 1-866-338-4263 and depending on the
extent of the service requested, the purchaser shall have the obligations and responsibility to:
resting comfortably on the handles. Start
with knees bent, alternating 1 leg at a time
out straight in front of you. Crunch with your
• Pay for all services and parts not covered by the warranty.
• Prepay the freight of $14.95 and make cheque payable to “Ab King Pro”.
• Carefully package the product using adequate padding material to prevent
damage in transit. The original container is ideal for this purpose.
• Include in the package: the owner’s name, address, telephone number, and a
detailed description of the problem.
upper body while slowly coming back to the
Start
start position and then repeating with the
other leg. This is an intermediate/advanced
exercise. This exercise places advanced
• Provide the proof of purchase, which includes date of purchase
• Send via Insured* Parcel Post or courier to:
emphasis on both the upper and lower area
of the abdominals.
Ab King Pro, c/o Northland Fulfillment Inc.,
101 Canartic Drive, North York, ON M3J 3N1
FOR ANY INQUIRES, PLEASE CONTACT THANE DIRECT CUSTOMER SERVICE
AT THIS TOLL FREE NUMBER 1-866-338-4263
Thane Direct is NOT responsible for any non-insured items lost in transit
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Finish
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AB KING PRO™
OWNER'S MANUAL
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AB KING PRO™
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OWNER'S MANUAL
HOW TO ASSEMBLE
#3 OBLIQUE CRUNCH LEFT HIP POSITION:
Position yourself on the machine with your legs
rotated over onto your left hip. Make sure you
are in a comfortable position and your hands
are gently holding onto the handles, your feet
placed on the foot support or on the floor.
Start to Finish:
Same as #2 OBLIQUE CRUNCH
Switch to the left hip and work the
other side.
Begin by coming up slowly keeping your head
on the pad. Maintain proper form throughout
Before starting, lay out all the parts
and hardware in a clear flat area.
Familiarize yourself with the parts and
assembly by carefully reading the
instructions. If for some reason you
are missing a part call customer
service right away at
1-866-385-5257
Monday-Friday 5:00am - 6:00pm, PST
Saturday 6:00am - 4:30pm, PST
Sunday 7:00am - 3:30pm, PST
Step 1 - Unfold the front leg and lock
it with the pin. Then, turn the seat
over.
the exercise and repeat for the designated
repetitions. This exercise works your upper
right oblique and your lower left.
Step 1
Step 2
Step 2 - Lift up the cushion in order to
set up the square pipes (#7). Aim the
square pipe (#7) at the appropriate
hole, and insert the pin to lock it.
Step 3 - Aim the right handle (#4) at
the round pipe hole (#18), and insert
pin to lock it. Aim the left (#5) at the
left round pipe hole (#18), and insert
pin to lock it.
#4 DOUBLE ABDOMINAL CRUNCH:
Position yourself on the machine with your
legs in a bent position as shown in photo.
Step 4 - Insert right round pipe (#4)
into the elbow (#2), and then turn it to
left side. Insert the other end of the
elbow and lock with pin. Then,
buckle up on the other end of the
elbow.
Resting your head on the pad and your hands
gently on the handles. Begin by coming up
slowly at the same time your knees come
towards your chest squeezing together and
Start
back to your start position. This exercise is a
more intermediate / advanced movement; so
make sure you have already completed the
Step 5 - Fasten square pipe (#22) to
the appropriate hole, and insert the
pin to lock it.
Step 4
Step 4
Step 6 - Fold down for easy storage
Remove both pins from front leg (20b)
and remove round pipe support (#14)
to fold down.(no illustration)
others comfortably. This exercise targets both
the upper and lower areas of the abdominal.
Refer to hardware illustration for parts
identification on page 6.
Finish
12
Step 3
Step 5
5
AB KING PRO™
●
OWNER'S MANUAL
HARDWARE ILLUSTRATION
AB KING PRO™
●
OWNER'S MANUAL
#1 BASIC ABDOMINAL CRUNCH: Position
yourself on the machine with your head resting
on the pad with your hands gently holding onto
the handles. Place your feet on the foot support
or on the floor in front of you. Maintain proper
form throughout the exercise and repeat for the
designated repetitions. This exercise benefits
Start
the entire abdominal area with an emphasis
placed on the upper region.
Finish
#2 OBLIQUE CRUNCH RIGHT HIP POSITION:
Position yourself on the machine with your legs
rotated over onto your right hip. Make sure you
are in a comfortable position resting your hands
gently on the handles with your feet on the foot
support or on the floor. Begin by coming up
slowly keeping your head on the pad while
Start
controlling your motion back down. This
exercise works your upper left oblique and your
lower right.
Finish
6
5
11
AB KING PRO™
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OWNER'S MANUAL
AB KING PRO ™ Level Settings
BEGINNERS
8-10 repetitions
1-2 sets each
Start with exercise 1-3. When you can complete
all three exercises for the recommended
repetitions move forward in the program and add
exercise 4-6. Work up to doing all 6 exercises
for 8-10 repetitions for 2 complete sets. Position
your AB KING PRO™ at the setting that your
most comfortable with depending on your fitness
level. As far as tempo, you should count 2
seconds for the way up and 2 seconds for the
way down.
When you've mastered this program your ready
to move on to the Intermediate / Advanced level
of the workout.
1
Beginners
2
Beginners / Intermediate
INTERMEDIATE / ADVANCED
10-20 repetitions
3-4 sets each
Work up to doing all 6 exercises for 10-20
repetitions each at 3-4 sets. Position your AB
KING PRO™ at the setting that your most
comfortable with depending on your fitness level.
As far as tempo, you should count 2 seconds on
the way up and 2 seconds for the way down.
Remember you can always increase your
repetitions or sets should this program become
too easy.
10
3
Intermediate / Advanced
4/5
Advanced
A B K I N G P R O ™PARTS
OW
NER'S MANUAL
LIST
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DIAGRAM #
1
2
2a
2b
3
4
4a
5
5a
6
6a
6b
7
7a
8
9
10
10a
11
11a
12
13
14
14a
14b
15
15a
16
16a
17
17a
17b
18
19
19a
20
20a
20b
20c
20d
20e
21
21a
21b
22
22a
22b
22c
22d
23
24
25
PART NAME
QUANITY
Round shroud, (handle), foam rubber, gray
Elbow, round pipe, (handle), metal
Round shroud, (elbow #2), metal
Screw, (elbow #2), metal
Pin, (elbow #2), metal
Elbow, round pipe, (handle), metal
Rotator, (elbow #2), metal
Elbow, round pipe, (handle), metal
Round sleeve, (elbow #4), metal
Board, (backrest), foam rubber & wood
Round sleeve, (fastening), metal
Round cushion, (buffer),
Square pipe, (backrest board supporting), metal
Square Plug, (square pipe #7), plastic, black
Screw, (square pipe #7), metal
Board, (seat), foam rubber & wood
Metal slice, (seat supporting), metal
Screw, (metal slice), metal
Steady, round pipe, (seat supporting), metal
Axial, (fastening),metal
Wheel, (steady #11), plastic, black
Screw, (steady #11), metal
Steady, round pipe, (support), metal
Round Sleeve, (steady #14), plastic, gray
U metal plate, (steady #14), metal
Elbow, square pipe, (seat), metal
Square plug, square pipe, (elbow #15), plastic, black
Square pipe, (support), metal
U metal plate, (assembly), metal
U metal plate, (assembly), metal
Screw, (U metal plate #17), metal
Spacer, (U metal plate #17), plastic
Steady, round pipe, (assembly), metal
Round pipe, (support), metal
Round plug, (round pipe #19), metal
U metal plate, (assembly), metal
Screw, (U metal plate #20), metal
Pin, (U metal plate), metal
Screw nut, (screw #20a), metal
Rubber plate
Screw nut
Square pipe, (support elbow #15), metal
Round shroud, (round pipe #21b), plastic, black
Round pipe, (support), metal
Square pipe, (support), metal
Rubber plate, (buffer), rubber, black
U iron plate, (fastening), metal
Elbow, round pipe, (hook), metal
Round plug, (elbow #22c), plastic, gray
Round Shroud, (elbow #22c), foam rubber
U pin, (fastening), metal
Shroud, (fastenign), metal
7
1
1
2
1
2
1
1
1
2
1
2
1
2
2
6
1
2
5
1
1
2
2
1
2
1
1
1
2
2
1
2
2
1
1
2
1
1
3
3
1
4
1
2
1
1
1
1
1
2
2
1
1
AB KING PRO™
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OWNER'S MANUAL
BEFORE YOU GET STARTED
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AB KING PRO™
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OWNER'S MANUAL
AB KING PRO™ WORKOUT
Please remember to consult with a professional trainer, licensed fitness authority or
physician before starting this or any other exercise machine or program
Use the AB KING PRO™ on a level surface only.
Make sure when your using your AB KING PRO™ to maintain a gentle grip on the
handles at all times that is comfortable for your height.
●
For better results, allow your midsection (abdominal muscles) to do the work. Try not to
use you're arms too much or you wont get the full benefit of the exercise. On the
AB KING PRO™ you get two way toning... it's effective both on the way up and on the
way down!
●
While using your AB KING PRO™ keep your head on the back pad while performing
the exercises to maintain proper form. Lifting your neck off the pad you could cause
unnecessary strain to your neck; as well it makes the exercise less effective. Make sure
to keep your abs tight and contract the muscle thru the full range of motion.
Before you begin this or any other exercise program consult with your physician.
WARM UP
March in place for 2-3 minutes to get the blood circulating through your body...the warm up
gets you ready for exercise and will increase the positive results you will get from the
AB KING PRO™ Workout!
STRETCH
Side Bends: Stand with feet shoulder width apart, with a slight bend in your knees. With chest
up and your eyes looking forward, raise your left arm overhead and place your right arm on
your hip and lean towards your right to stretch the left side of the torso. Hold that stretch for
20-30 seconds and repeat this stretch to the other side. Raise your right arm and stretch your
right side. For 20-30 seconds. Do not bounce; swing or jerk into the movement, it should be
slow and controlled.
Torso Twists: Stand with feet shoulder width apart, knees slightly bent. With chest up and
your eyes looking forward, raise your arms straight out to your sides, with a slight bend at the
elbow. Slowly pivot, or twist your midsection as far to the right and then come back around as
far to the left as you can. Do 10 rotations from left to right. Do not bounce; swing or jerk into
the movement, it should be slow and controlled.
Now lets begin to strengthen, tone and trim your midsection! Remember to let yourself
breathe naturally while going through the exercises...don't hold your breath. Keep your head
resting on the pad throughout the entire move and use your abdominal muscles to do the
movement instead of using your arms. Rest your feet on the foot support or on the floor where
it feels most comfortable to you. The benefit of using the AB KING PRO™ is that you'll be
working your muscles both on the way up and on the way down. You'll be using your own
bodyweight as the resistance so you wont have to bother with annoying resistance band
attachments or extra weights to add. We make it so easy to get that midsection in shape, plus
the design of the AB KING PRO™ won't allow you to cheat while doing the movement so
every workout counts! It's so simple and effective just about anyone can do it! Check your
settings before you begin.
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