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AB LOUNGE
™
XL SYSTEM
The Ab Lounge® XL is more than just a machine; it is a
total body exercise and nutrition system. It is a “fitness
for life” plan that goes hand in hand with an overall
healthy lifestyle. This includes regular check-ups, healthy
eating habits and exercise for the rest of your life.
Today, all fitness research recommends both cardiovas-
cular exercise and strength conditioning to achieve
balanced fitness. By improving your cardiovascular fit-
ness you will strengthen your heart and lungs, increase
your stamina and endurance, and help with weight loss.
Strength conditioning adds lean muscle to your body,
which increases your body’s metabolism. And we all
know that a healthy eating plan is an important part of
any balanced fitness program.
The Ab Lounge™ XL System is designed to help you
achieve a balanced fitness program. The system
consists of three parts:
1) Strength Conditioning. The Ab Lounge
®
XL unit was
designed to help you tone and strengthen your upper
abdominal muscles, your lower abdominal muscles
and your obliques. We recommend that you workout
for at least 30 minutes, 3 times a week. However, the
frequency and duration of your workouts will depend
on your current fitness level and goals. Please refer
to the Ab Lounge
®
XL Workout section of this booklet
to determine the workout that is appropriate for you.
2) Cardiovascular Exercise. The Ab Lounge
™
XL
System includes a cardio workout program. You can
achieve an effective cardio workout from a variety of
activities, such as walking, hiking, swimming and jog-
ging. We recommend that you do a cardio workout
for at least 30 minutes, 3 times a week. You can
easily alternate days for your Ab Lounge
™
XL and
cardio workouts. Again, the frequency and duration
of your workouts will depend on your current fitness
level and goals. Please refer to the Cardiovascular
Workout section of this booklet to determine the
workout that is appropriate for you.
3) Nutrition. The Ab Lounge
™
XL System includes the
Jump Start Diet which is designed to ‘jump start’ your
total fitness program. The Jump Start Diet will allow
you, in just 14 days, to begin to form habits to help
you reach your fitness goals faster and easier than
ever before. Please refer to your Jump Start Diet
included in this booklet for an easy-to-follow, 2-week
menu plan, full of healthy eating choices. Once you
complete the 2-week diet, you can continue your
sensible diet with the eating plans in the Fitness
Quest Eating Plan booklet or the Low Carbohydrate,
Heart Healthy Menu Plan booklet which are also
included with the system.
AB LOUNGE
™
XL WORKOUT
is a recommended speed for toning exercises.
Working at a fast pace is not recommended, and
may compromise your safety and results.
5. You may not be able to complete all of the repetitions
suggested at first. When you feel your muscles fatigu-
ing, or are unable to work with good form and tech-
nique, take a short break and rest.
6. Keep track of how many repetitions of each exercise
you are able to do at first. You will be surprised at
how quickly you progress. In just a few weeks you’ll
probably be able to complete all of the repetitions at
the workout level you choose.
7. Progress slowly. If you are very sore and tired after
your workout you are working at a level that is too
hard. Great results can be obtained by working at
a level that challenges you, but doesn’t create
soreness and excessive fatigue.
1. Once your equipment is assembled, make sure it is
on a solid, level, carpeted surface with a minimum
of 3 feet of clearance space behind and in front of
the unit. Practice getting on and off your unit a few
times until you are comfortable with this movement.
2. Review this Owner’s Manual and the video completely
before you begin your exercise program. Remember
to follow the instructions exactly – they have been
developed with your health and safety in mind.
3. Pay careful attention to the techniques and range
of motion that are described and illustrated in this
manual and the video. This is essential for safety, and
for isolating and targeting the appropriate muscles.
4. Perform the exercises at a slow and controlled
speed. About one or two seconds into the movement,
a one to two second pause at the end range of
motion, and a slow return to the starting position
(continued on next page)
IMPORTANT EXERCISE AND SAFETY TIPS