UltraFit AB Exerciser User manual

AB ExerciserAB Exerciser
AB Exerciser
USER MANUAL
Professional Abdominal Workout Machine
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AB ExerciserAB Exerciser
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Table of Contents
WELCOME……………………………………………………………………………................3
HOW TO ASSEMBLE……………………………………………………………….................4
BEFORE USISNG THE AB EXERCISER……………………………………………............5
AB EXERCISER WORKOUT .....................................……………………………..……....6
AB EXERCISER LEVEL SETTINGS Beginner / Intermediate / Advanced……………………...7
START TO FINISH PHOTOS………………………………………................................8-10
AB EXERCISER 10-DAY SLIM DOWN MENU PLAN…………………………..............11
3
BEFORE USISNG THE AB EXERCISER……………………………………………............5
AB EXERCISER
AB EXERCISER
WELCOME……………………………………………………………………………................3
HOW TO ASSEMBLE……………………………………………………………….................4
BEFORE USISNG THE AB EXERCISER……………………………………………............5
……………………………..……....6
……………………...7
………………………………………................................8-1
Beginner / Intermediate / Advanced
………………………………………................................8-1
Beginner / Intermediate / Advanced
Beginner / Intermediate / Advanced
HOW TO ASSEMBLE……………………………………………………………….................4
WELCOME……………………………………………………………………………................3
HOW TO ASSEMBLE……………………………………………………………….................4
BEFORE USISNG THE AB EXERCISER……………………………………………............5
……………………………..……....6
WELCOME……………………………………………………………………………................3
HOW TO ASSEMBLE……………………………………………………………….................4
BEFORE USISNG THE AB EXERCISER……………………………………………............5
……………………………..……....6
Beginner / Intermediate / Advanced
……………………...7
………………………………………................................8-1
Beginner / Intermediate / Advanced
HOW TO ASSEMBLE……………………………………………………………….................4
BEFORE USISNG THE AB EXERCISER……………………………………………............5
AB EXERCISER
WORKOUT
WELCOME……………………………………………………………………………................3
HOW TO ASSEMBLE……………………………………………………………….................4
BEFORE USISNG THE AB EXERCISER……………………………………………............5
WELCOME……………………………………………………………………………................3
HOW TO ASSEMBLE……………………………………………………………….................4
WELCOME……………………………………………………………………………................3
WELCOME……………………………………………………………………………................3
HOW TO ASSEMBLE……………………………………………………………….................4
WELCOME……………………………………………………………………………................3
WELCOME……………………………………………………………………………................3
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HOW TO ASSEMBLE……………………………………………………………….................4
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HOW TO ASSEMBLE……………………………………………………………….................4
BEFORE USISNG THE AB EXERCISER……………………………………………............5
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BEFORE USISNG THE AB EXERCISER……………………………………………............5
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BEFORE USISNG THE AB EXERCISER……………………………………………............5
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BEFORE USISNG THE AB EXERCISER……………………………………………............5
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HOW TO ASSEMBLE……………………………………………………………….................4
d.
HOW TO ASSEMBLE……………………………………………………………….................4
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AB ExerciserAB Exerciser
4
Before starting, lay out all
the parts and hardware in a
clear fl at area. Familiarize
yourself with the parts and
assembly by carefully read-
ing the instructions.
HOW TO ASSEMBLE
Lock the square pipe with
pin.
Insert the right Arc pipe to
the elbow and turn to left
side.
Insert to the other elbow
and lock with pin.
Lock the front leg with pin. Job Done, Congratulation!
5
BEFORE YOU GET STARTED
Please remember to consult with a professional trainer, licensed fi tness author-
ity or physician before starting this or any other exercise machine or program
Use the UltraFit AB Exerciser on a level surface only.
Make sure when you using your UltraFit AB Exerciser 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 benefi t of the exer-
cise. On the UltraFit AB Exerciser you get two way toning; it’s effective both on
the way up and on the way down!
While using your UltraFit AB Exerciser keep your head on the back pad while
performing the exercises to maintain proper form. Lifting your neck off the pad
your could cause unnecessary strain to your neck; as well it makes the exer-
cise less effective. Make sure to keep your abs tight and contract the muscle
thru the full range of motion.
Lock the front leg with pin.
Insert the right Arc pipe to
the elbow and turn to left
Insert the right Arc pipe to
the elbow and turn to left
Lock the square pipe with
Lock the square pipe with
Lock the square pipe with
Insert the right Arc pipe to
the elbow and turn to left
side.
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Please remember to consult with a professional trainer, licensed fi tness author-
Try not to use you’re arms too much or you wont get the full benefi t of the exer-
cise. On the UltraFit AB Exerciser you get two way toning; it’s effective both on
While using your UltraFit AB Exerciser keep your head on the back pad while
performing the exercises to maintain proper form. Lifting your neck off the pad
your could cause unnecessary strain to your neck; as well it makes the exer-
cise less effective. Make sure to keep your abs tight and contract the muscle
Please remember to consult with a professional trainer, licensed fi tness author-
ity or physician before starting this or any other exercise machine or program
Make sure when you using your UltraFit AB Exerciser 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 benefi t of the exer-
cise. On the UltraFit AB Exerciser you get two way toning; it’s effective both on
cise. On the UltraFit AB Exerciser you get two way toning; it’s effective both on
cise. On the UltraFit AB Exerciser you get two way toning; it’s effective both on
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 benefi t of the exer-
cise. On the UltraFit AB Exerciser you get two way toning; it’s effective both on
While using your UltraFit AB Exerciser keep your head on the back pad while
cise less effective. Make sure to keep your abs tight and contract the muscle
performing the exercises to maintain proper form. Lifting your neck off the pad
your could cause unnecessary strain to your neck; as well it makes the exer-
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 benefi t of the exer-
cise. On the UltraFit AB Exerciser you get two way toning; it’s effective both on
While using your UltraFit AB Exerciser keep your head on the back pad while
performing the exercises to maintain proper form. Lifting your neck off the pad
your could cause unnecessary strain to your neck; as well it makes the exer-
cise less effective. Make sure to keep your abs tight and contract the muscle
Please remember to consult with a professional trainer, licensed fi tness author-
ity or physician before starting this or any other exercise machine or program
Make sure when you using your UltraFit AB Exerciser 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 benefi t of the exer-
cise. On the UltraFit AB Exerciser you get two way toning; it’s effective both on
ity or physician before starting this or any other exercise machine or program
Make sure when you using your UltraFit AB Exerciser to maintain a gentle grip
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 benefi t of the exer-
cise. On the UltraFit AB Exerciser you get two way toning; it’s effective both on
While using your UltraFit AB Exerciser keep your head on the back pad while
performing the exercises to maintain proper form. Lifting your neck off the pad
your could cause unnecessary strain to your neck; as well it makes the exer-
cise less effective. Make sure to keep your abs tight and contract the muscle
Please remember to consult with a professional trainer, licensed fi tness author-
cise. On the UltraFit AB Exerciser you get two way toning; it’s effective both on
cise. On the UltraFit AB Exerciser you get two way toning; it’s effective both on
cise. On the UltraFit AB Exerciser you get two way toning; it’s effective both on
thru the full range of motion.
your could cause unnecessary strain to your neck; as well it makes the exer-
cise less effective. Make sure to keep your abs tight and contract the muscle
thru the full range of motion.
While using your UltraFit AB Exerciser keep your head on the back pad while
performing the exercises to maintain proper form. Lifting your neck off the pad
your could cause unnecessary strain to your neck; as well it makes the exer-
cise less effective. Make sure to keep your abs tight and contract the muscle
While using your UltraFit AB Exerciser keep your head on the back pad while
performing the exercises to maintain proper form. Lifting your neck off the pad
your could cause unnecessary strain to your neck; as well it makes the exer-
cise less effective. Make sure to keep your abs tight and contract the muscle
While using your UltraFit AB Exerciser keep your head on the back pad while
performing the exercises to maintain proper form. Lifting your neck off the pad
your could cause unnecessary strain to your neck; as well it makes the exer-
cise less effective. Make sure to keep your abs tight and contract the muscle
While using your UltraFit AB Exerciser keep your head on the back pad while
performing the exercises to maintain proper form. Lifting your neck off the pad
your could cause unnecessary strain to your neck; as well it makes the exer-
cise less effective. Make sure to keep your abs tight and contract the muscle
While using your UltraFit AB Exerciser keep your head on the back pad while
cise. On the UltraFit AB Exerciser you get two way toning; it’s effective both on
While using your UltraFit AB Exerciser keep your head on the back pad while
performing the exercises to maintain proper form. Lifting your neck off the pad
your could cause unnecessary strain to your neck; as well it makes the exer-
cise less effective. Make sure to keep your abs tight and contract the muscle
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cise less effective. Make sure to keep your abs tight and contract the muscle
d.
cise less effective. Make sure to keep your abs tight and contract the muscle

AB ExerciserAB Exerciser
6 7
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 UltraFit AB Exerciser at
the setting that you most comfortable
with depending on your fi tness level.
As afar as tempo, you should count 2
seconds for the way up and 2 seconds
for the way down. When you’ve mas-
tered this program your ready to move
on the Intermediate / Advanced level of
the workout.
AB Exerciser Level Settings
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 UltraFit AB Exerciser at the setting
that your most comfortable with de-
pending on your fi tness level. As a 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.
1.Beginners
2.Beginners/Intermediate
3.Intermediate / Advanced
4/5.Advanced
UltraFit AB Exerciser WORKOUT
Before you begin this or any other exercise program consult with your physi-
cian.
WARM UP
March in place for 2-3 minutes to get the blood circulating through your body…
the warm up gets you ready to exercise and will increase the positive results
you will get from the UltraFit AB Exerciser 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 over-
head ad place your right arm on your hip and lean towards your fi ght 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 form left to right. Do not bounce; swing or jerk into the movement, it
should be slow and controlled.
Midsection: Remember to let yourself breathe naturally while going through the
exercises; don’t hold your breath. Keep your head resting on the pad through-
out 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 fl oor
where it feels most comfortable to you.
Torso Twists:
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 form left to right. Do not bounce; swing or jerk into the movement, it
20-30 seconds. Do not bounce; swing or jerk into the movement, it should be
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 form left to right. Do not bounce; swing or jerk into the movement, it
Midsection: Remember to let yourself breathe naturally while going through the
Before you begin this or any other exercise program consult with your physi-
March in place for 2-3 minutes to get the blood circulating through your body…
the warm up gets you ready to exercise and will increase the positive results
rotations form left to right. Do not bounce; swing or jerk into the movement, it
Stand with feet shoulder width apart, with a slight bend in your
far to the right and then come back around as far to the left as you can. Do 10
rotations form left to right. Do not bounce; swing or jerk into the movement, it
rotations form left to right. Do not bounce; swing or jerk into the movement, it
the warm up gets you ready to exercise and will increase the positive results
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 over-
head ad place your right arm on your hip and lean towards your fi ght to stretch
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
the left side of the torso. Hold that stretch for 20-30 seconds and repeat this
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 over-
head ad place your right arm on your hip and lean towards your fi ght 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
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
Before you begin this or any other exercise program consult with your physi-
March in place for 2-3 minutes to get the blood circulating through your body…
the warm up gets you ready to exercise and will increase the positive results
head ad place your right arm on your hip and lean towards your fi ght to stretch
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
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 form left to right. Do not bounce; swing or jerk into the movement, it
Midsection: Remember to let yourself breathe naturally while going through the
Stand with feet shoulder width apart, with a slight bend in your
Stand with feet shoulder width apart, with a slight bend in your
far to the right and then come back around as far to the left as you can. Do 10
rotations form left to right. Do not bounce; swing or jerk into the movement, it
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
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
Stand with feet shoulder width apart, knees slightly bent. With
head ad place your right arm on your hip and lean towards your fi ght 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
head ad place your right arm on your hip and lean towards your fi ght 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
head ad place your right arm on your hip and lean towards your fi ght 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
knees. With chest up and your eyes looking forward, raise your left arm over-
head ad place your right arm on your hip and lean towards your fi ght 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
knees. With chest up and your eyes looking forward, raise your left arm over-
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 over-
head ad place your right arm on your hip and lean towards your fi ght 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
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Stand with feet shoulder width apart, knees slightly bent. With
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Stand with feet shoulder width apart, knees slightly bent. With
chest up and your eyes looking forward, raise your arms straight out to your
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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
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sides, with a slight bend at the elbow. Slowly pivot, or twist your midsection as
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Stand with feet shoulder width apart, knees slightly bent. With
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Stand with feet shoulder width apart, knees slightly bent. With
chest up and your eyes looking forward, raise your arms straight out to your
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chest up and your eyes looking forward, raise your arms straight out to your
d.
20-30 seconds. Do not bounce; swing or jerk into the movement, it should be
d.
20-30 seconds. Do not bounce; swing or jerk into the movement, it should be
INTERMEDIATE / ADVANCED
10-20 repetitions
3-4 sets each
Intermediate
3.
3.
Intermediate / Advanced
20 repetitions each at 3-4 sets. Position
your UltraFit AB Exerciser at the setting
Work up to doing all 6 exercises for 10-
20 repetitions each at 3-4 sets. Position
20 repetitions each at 3-4 sets. Position
1.Beginners
1.Beginners
.Beginners/
Intermediate
Intermediate
Intermediate / Advanced
20 repetitions each at 3-4 sets. Position
your UltraFit AB Exerciser at the setting
3.
3.
Work up to doing all 6 exercises for 10-
INTERMEDIATE / ADVANCED
10-20 repetitions
3-4 sets each
on the Intermediate / Advanced level of
INTERMEDIATE / ADVANCED
on the Intermediate / Advanced level of
1.Beginners
1.Beginners
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.Beginners/
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AB ExerciserAB Exerciser
8
# 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 fl oor in front of you. Maintain proper
form throughout the exercise and repeat
for the designated repetitions. This exer-
cise benefi ts the entire abdominal area
with an emphasis placed on the upper
region.
# 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 fl oor. Begin by coming
up slowly keeping your head on the pad
while controlling your motion back down.
This exercise works your upper left ob-
lique and your lower right.
9
# 3 OBLIQE CRUNCH LEFT HIP POSI-
TION:
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 hold-
ing onto the handles, your feet placed
on the foot support or on the fl oor.
Begin by coming up slowly keeping your
head on the pad. Maintain proper form
throughout the exercise and repeat for
the designated repetitions. This exercise
works your upper right oblique and your
lower left.
Start to Finish:
Same as #2 OBLIQUE CRUNCH
Switch to the left hip and work the other
side.
# 4 DOUBLE ABDOMINAL CRUNCH:
Position yourself on the machine with
your legs in a bent position as shown
in photo. 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 back to
your start position. This exercise is a
more intermediate / advanced move-
ment; so make sure you have already
completed the others comfortably. This
exercise targets both the upper and
lower areas of the abdominal.
# 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
# 2 OBLIQUE CRUNCH RIGHT HIP
Position yourself on the machine with
# 2 OBLIQUE CRUNCH RIGHT HIP
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# 4 DOUBLE ABDOMINAL CRUNCH:
Position yourself on the machine with
your legs in a bent position as shown
in photo. Resting your head on the pad
and your hands gently on the handles.
in photo. Resting your head on the pad
# 4 DOUBLE ABDOMINAL CRUNCH:
Position yourself on the machine with
your legs in a bent position as shown
#2 OBLIQUE CRUNCH
Switch to the left hip and work the other
# 4 DOUBLE ABDOMINAL CRUNCH:
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# 4 DOUBLE ABDOMINAL CRUNCH:
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# 4 DOUBLE ABDOMINAL CRUNCH:
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AB ExerciserAB Exerciser
11
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 is only a temporary nutritional program used for special occa-
sion 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:
1 slice of sourdough toast with
1 tablespoon of peanut butter
and
1 apple
Or
3 egg white omelet with spin-
ach, 1 slice sourdough toast
Or
1 low fat Yogurt, 6 almonds
Or
1 cup oatmeal with 1 table-
spoon 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
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
t
LUNCH CHOICES:
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 balck 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 fi ber-rich
cucumber, celery, tomatoes, green
or red peppers. Don’t forget only
use a non-fat dressing.
Or
A cup of steam rice topped with
grilled chicken or steamed vegeta-
ble (with salsa added for fl avor)
A glass of water, iced tea or a diet
soda.
DINNER CHOICES:
3-4 ounces of grilled chicken or
turkey breast, or grilled fi sh or
lean steak 1 cup steamed green
vegetables
Or
A grilled turkey patty
1 cup steamed green vegetable
A large bowl of salad with non-
fat dressing and vegetable 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 vegeta-
bles, a large bowl of salad with
non-fat dressing and vegetable
of your choice.
1 glass of water
fast
SNACK: Mid afternoon
1 protein snack (turkey lunch
meat, fat-free string cheese or high
protein bar)
1 glass of water
SNACK: Late Night
1 protein snack or non-fat yogurt
And a glass of water
10
# 5 LOWER HALF ABDOMINAL
BUSTER:
Position yourself on the machine with your
legs in a bent position as shown in the
photo. Rest your head on the pad and your
hands gently on the handles. Begin by just
bringing your knees in towards your chest
and back to the start position, when your
legs come back to start position don’t al-
low 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.
# 6 ALTERNATING SINGLE LEG
CRUNCH:
Position yourself on the machine with your
head resting on the pad and your hands
resting comfortably on the handles. Start
with knees bent, alternating 1 leg at a time
out straight in front of you. Crunch with
your upper body while slowly coming back
to the start position and then repeating
with the other leg. This is an intermediate/
advanced exercise. This exercise places
advanced emphasis on both the upper and
lower area of the abdominals.
# 6 ALTERNATING SINGLE LEG
CRUNCH:
Position yourself on the machine with your
head resting on the pad and your hands
resting comfortably on the handles. Start
with knees bent, alternating 1 leg at a time
# 6 ALTERNATING SINGLE LEG
Position yourself on the machine with your
head resting on the pad and your hands
# 6 ALTERNATING SINGLE LEG
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Position yourself on the machine with your
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Position yourself on the machine with your
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d.
hard boiled or scrambled
1 glass of water and either 1
cup coffee or tea with breakfast
SNACK: Mid morning
Remember that is only a temporary nutritional program used for special occa-
and/ or red or green peppers for
3-4 ounces of grilled shrimp,
1 cup steamed green vegeta-
bles, a large bowl of salad with
non-fat dressing and vegetable
SNACK: Late Night
Remember that is only a temporary nutritional program used for special occa-
sion 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
4 pieces sushi and cucumber salad
DINNER CHOICES:
3-4 ounces of grilled chicken or
turkey breast, or grilled fi sh or
lean steak 1 cup steamed green
A cup of steam rice topped with
grilled chicken or steamed vegeta-
ble (with salsa added for fl avor)
A glass of water, iced tea or a diet
use a non-fat dressing.
A cup of steam rice topped with
A cup of steam rice topped with
1 cup steamed or grilled green
3-4 ounces of grilled chicken or
turkey breast, or grilled fi sh or
lean steak 1 cup steamed green
vegetables
Or
A grilled turkey patty
turkey, or water packed tuna. If
you use mayonnaise, (use fat free
only), ketchup and / or lettuce and
tomatoes as condiments.
A large green salad topped with
A sandwich made with sourdough
cucumber, celery, tomatoes, green
or red peppers. Don’t forget only
1 cup steamed green vegetable
A large bowl of salad with non-
fat dressing and vegetable like
cucumbers, celery, tomatoes
and/ or red or green peppers for
added nutritional value.
3-4 ounces of grilled shrimp,
1 cup steamed green vegeta-
bles, a large bowl of salad with
non-fat dressing and vegetable
of your choice.
1 glass of water
fast
Remember that is only a temporary nutritional program used for special occa-
sion 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
mayo or mustard or ketchup, lettuce
4 pieces sushi and cucumber salad
DINNER CHOICES:
3-4 ounces of grilled chicken or
sion weight loss and should be followed for only 10 days. For a 90-day weight
A glass of water, iced tea or a diet
fat dressing and vegetable like
and/ or red or green peppers for
3-4 ounces of grilled shrimp,
1 cup steamed green vegeta-
bles, a large bowl of salad with
non-fat dressing and vegetable
SNACK: Late Night
A cup of steam rice topped with
grilled chicken or steamed vegeta-
ble (with salsa added for fl avor)
A glass of water, iced tea or a diet
use a non-fat dressing.
A cup of steam rice topped with
1-cup bran type cereal,
1 cup non-fat milk 3 egg whites,
hard boiled or scrambled
1 glass of water and either 1
cup coffee or tea with breakfast
1 cup non-fat milk 3 egg whites,
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
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.
A sandwich made with sourdough
or rye bread with either chicken,
turkey, or water packed tuna. If
you use mayonnaise, (use fat free
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.
A sandwich made with sourdough
Or
3-4 ounces of grilled shrimp,
1 cup steamed or grilled green
A grilled turkey patty
1 cup steamed green vegetable
A large bowl of salad with non-
fat dressing and vegetable like
cucumbers, celery, tomatoes
and/ or red or green peppers for
added nutritional value.
Or
3-4 ounces of grilled shrimp,
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only), ketchup and / or lettuce and
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only), ketchup and / or lettuce and
A large green salad topped with
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A large green salad topped with
grilled chicken breast, turkey or
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grilled chicken breast, turkey or
tuna. Be creative and add fi ber-rich
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tuna. Be creative and add fi ber-rich
cucumber, celery, tomatoes, green
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cucumber, celery, tomatoes, green
or red peppers. Don’t forget only
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or red peppers. Don’t forget only
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non-fat dressing and vegetable
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non-fat dressing and vegetable
of your choice.
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of your choice.
1 glass of water
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1 glass of water
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A large green salad topped with
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A large green salad topped with
grilled chicken breast, turkey or
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grilled chicken breast, turkey or
tuna. Be creative and add fi ber-rich
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tuna. Be creative and add fi ber-rich
d.
1 cup steamed green vegeta-
d.
1 cup steamed green vegeta-
bles, a large bowl of salad with
d.
bles, a large bowl of salad with
non-fat dressing and vegetable
d.
non-fat dressing and vegetable
of your choice.
d.
of your choice.
d.