model # ab2300 rockinabs_mnl_en… · thank you congratulations on your purchase of the rockin’...

MODEL # AB2300

THANK YOU

Congratulations on your purchase of the Rockin’ AbsTM Abdominal Trainer, brought to you by Thane FitnessTM. With the Rockin’ AbsTM Abdominal Trainer, you will never need to get down on the cold, hard floor to do a crunch – ever again. No more counting reps and no back breaking exercise . . . just 6 pack abs in 60 second workout intervals! When you combine exercising on the Rockin’ AbsTM with proper diet and cardio exercise, you will see noticeable results in a short period of time. The Rockin’ AbsTM Abdominal Trainer allows you to perform several exercises. Consult your physician before beginning this or any fitness program.

FLABBY TO FITTM

IMPORTANT MEDICAL WARNING

Carefully review this User’s Guide and consult your physician before using this product or performing the exercises presented herein. The instructions and advice presented in this User’s Guide are in no way intended to be a substitute for medical counseling. Not all exercises are suitable for everyone and any user of this product assumes the risk of injury resulting from performing the exercises shown. If at any time you feel you are exercising beyond your current fitness level or you feel uncomfortable, you should discontinue exercise immediately. Your physician should help you ascertain your target heart rate, as determined by your age and physical fitness. Certain training programs and types of exercise equipment may not be suitable for everyone. This is particularly important for those individuals over 35, pregnant women and individuals with existing health problems or problems with balance. If you take medication which affects your heart rate, you must seek medical advice from your doctor before starting your exercise program with this machine.

TABLE OF CONTENTS

THANK YOU ....................................................................................................................................................................... 2

IMPORTANT SAFETY NOTICE ...................................................................................................................................... 3

MAIN UNIT: EXPLODED VIEW ...................................................................................................................................... 4

MAIN UNIT: PARTS LIST ................................................................................................................................................ 5

FREE AREA AND TRAINING AREA ............................................................................................................................ 6

MAIN UNIT: SETTING UP ................................................................................................................................................7

RESISTANCE BANDS (OPTIONAL): EXPLODED VIEW ......................................................................................... 8

RESISTANCE BANDS (OPTIONAL): PARTS LIST ................................................................................................... 8

RESISTANCE BANDS (OPTIONAL): ASSEMBLY ..................................................................................................... 9

HEAD REST (OPTIONAL): EXPLODED VIEW ..........................................................................................................12

HEAD REST (OPTIONAL): PARTS LIST ....................................................................................................................13

HEAD REST (OPTIONAL): ASSEMBLY ......................................................................................................................14

ROCKIN’ ABSTM ABDOMINAL TRAINER MOVEMENTS ....................................................................................... 17

ROCKIN’ ABSTM ABDOMINAL TRAINER RESISTANCE BAND EXERCISES ................................................ 20

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MAIN UNIT: EXPLODED VIEW

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IMPORTANT SAFETY NOTICE

Please read this User’s Guide completely before using your Rockin’ AbsTM machine. Keep this guide in an ac-cessible place and make sure everyone who uses the Rockin’ AbsTM machine also reads this guide. Have a safe and enjoyable workout.

1. THE MAXIMUM WEIGHT CAPACITY OF THE ROCKIN’ ABSTM MACHINE IS 300 LBS (136 KG). Persons whose body weight exceeds this limit should NOT use this machine. 2. Carefully inspect the equipment prior to EVERY use. Never work with the device if it is not functioning correctly or if it is damaged.

3. Use this machine EXCLUSIVELY for the purpose intended and described in this User’s Guide. Do not alter the equipment and only use those accessories which have been recommended by the manufacturer.

4. Ensure that sufficient free space is available surrounding the entire unit. It is important that pets, furniture and other objects are kept away from the equipment during use.

5. THIS EQUIPMENT IS NOT SUITABLE FOR CHILDREN. In order to avoid injuries, keep this and all other fitness equipments out of the reach of children.

6. Handicapped or disabled persons should not use the Rockin’ AbsTM machine without prior consultation with a qualified healthcare professional or physician.

7. Wear appropriate clothing during training sessions. Training apparel should be comfortable and light, allowing freedom of movement. Wear comfortable training shoes which provide good support and have non-slip soles, such as running shoes or trainers.

8. Always warm up before each training session by doing stretches.

9. If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, STOP the workout at once. CONSULT A PHYSICIAN IMMEDIATELY.

10. Please review this User’s Guide and/or the instructional DVD routines prior to using your Rockin’ AbsTM machine to understand the correct use of this machine.

11. DO NOT use any accessories not recommended by the manufacturer.

12. Do not place your hands or fingers underneath the unit while it is being used. Please do not use in the presence of children.

13. If you have long hair, please tie it up to avoid getting caught in the roller or other moving parts of this unit.

14. When folding the unit, please make sure to lock it by engaging the locking hooks or engaging the resistance bands as shown in “Storing the Rockin’ AbsTM Abdominal Trainer with the Resistance Bands” section of this User’s Guide.

15. Do not place this machine in direct sunlight.

16. The Rockin’ AbsTM machine should be installed on a stable and leveled base.

17. For home use only.

SAVE THESE INSTRUCTIONS

MAIN UNIT: PARTS LIST

PART # PART NAME SPECIFICATION MATERIALS QUANTITY REMARKS

1 Front leg 369*476*110 Q235 1

2 Back leg 385*385*147.5 Q235 1

3 Sit frame 230*304*61 Q235 1

4 Back leg 230*304*45 Q235 1

5 Handle bar 218*22.2*70 Q235 2

6 Flat washer Φ8 Q235 6

7 Screw M8*35 Q235 4

8 Top fixing bracket (back) 72.5*72.5*58.2 PA66 1 black

9 Screw M8*25 Q235 2

10 Screw M8*20 Q235 12

11 Locking nut M8 Q235 10

12 Plastic cover for handle ABS 4 black

13 Foam grip Φ28*Φ20*230 NBR 2 blue

14 Long foam roller Φ72*Φ18*134 NBR 8 blue

15 Short foam roller Φ72*Φ18*96 NBR 4 blue

16 End cap for leg PP 4 black

17 Inner end cap PP 4 black

18 End cap for foam roller tube ABS 12 black

19 Top fixing bracket (front) 72.5*72.5*58.2 PA66 1 black

20 Bottom fixing bracket 72.5*72.5*15.3 PA66 2 black

21 Long rolling tube Φ22.5*Φ20.5*136 PVC 8 black

22 Short rolling tube Φ22.5*Φ20.5*98 PVC 4 black

34 Cross screw M5*12 Q235 1

35 Plastic hook PP 1 black

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FREE AREA AND TRAINING AREA

Free Area

Training Area

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The Rockin’ AbsTM machine size and weight

Unit Size: 77x51x22.5cm (30x20x9 inch)Weight: 5.5kgs (12lbs)

RESISTANCE BANDS (OPTIONAL): EXPLODED VIEW

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MAIN UNIT: SETTING UP

Basic positioning for the Rockin’ AbsTM Abdominal Trainer The Rockin’ AbsTM machine comes fully assembled, you just need to unfold it and it is ready for use.

To open, hold the handle bar on the leg support with one hand and grab the back support leg with the other hand.

Align the back support and the leg support as illustrated. Make sure that the machine is fully stable before beginning your exercises.

Move the leg support sideways and the back support in the opposite direction until the machine is fully opened.

2.

3. 4.

Place the Rockin’ AbsTM machine on a solid, level surface. Unlock the legs by removing the locking hook from its locked position to the unlocked position.

1. a) b)

Storing the Rockin’ AbsTM Abdominal Trainer Simply fold the Rockin’ AbsTM machine and lock the legs by engaging the locking hooks as illustrated in fig. 1a.

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RESISTANCE BANDS (OPTIONAL): PARTS LIST


23 Handle 2

24 Red resistance band Φ8 2

25 Grey resistance band Φ7 2

26L U bracket, left Q235 1

26R U bracket, right Q235 1

27L Connecting cross bracket, left Q235 1

27R Connecting cross bracket, right Q235 1

28 Locking bolt M8*1.25 ABS+Q235 2

29 Pulley Φ40 POM 4

30 Screw M8*52 Q235 2


32 Acorn nut M8 Q235 2

33 Wrench 13# Q235 1

54 Arc Washer Φ8 Q235 2

CAUTION: Pinch point. Keep hands clear of this area.

RESISTANCE BANDS (OPTIONAL): ASSEMBLY

Insert the bolt welded to the U bracket, through the holes on the left front leg of the unit.

Slip the washer over the threaded bolt and then install the nut onto the bolt.

Complete installation of the left U bracket by tightening the nut with the wrench provided.

Attach the handle grip to the gray and red resistance bands. Note: If you have already purchased and installed the head rest set, please skip steps 6-8, proceed to step 9, and then skip step 10.

Remove the end cap from the left back leg.

Locate the left U bracket with two rollers and the left front leg of the unit.

1. 2.

3. 4.

5. 6.

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Insert the locking knob into the left cross bracket and tighten by hand.

Attach the grey and red resistance cords to the left cross bracket by hooking the capped ends of the cords to the U shaped slots on the cross bracket.

Re-install all removed front and back leg caps.

Follow the same steps to install the right U bracket with two rollers.

Slide the left cross bracket onto the left back leg and align the holes on the left back leg with the holes on the left cross bracket.

7. 8.

9. 10.

HEAD REST (OPTIONAL): EXPLODED VIEW

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Storing the Rockin’ AbsTM Abdominal Trainer with the Resistance Bands Fold the Rockin’ AbsTM machine and secure the back and leg support parts by engaging the resistance bands as illustrated.

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1. 2.

3.

HEAD REST (OPTIONAL): ASSEMBLY

Detach the resistance cords from both cross brackets.

Unscrew the locking knobs with end caps from the left and right cross brackets.

Remove both cross brackets from the back legs.

Remove the end caps from both back legs. Note: if you haven’t already purchased and installed the upper body resistance kit, please skip steps 2-7 and proceed to step 8.

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2.

3. 4.

1.

HEAD REST (OPTIONAL): PARTS LIST


27L Connecting cross bracket, left Q235 1

27R Connecting cross bracket, right Q235 1

28 Locking bolt M8*1.25 ABS+Q235 2

36 Outer tube Q235 1

37 Inner tube Q235 1

38 Rotation tube Φ19.1*1.5*328 Q235 1

39 Spring base PA66 2

40 Bushing PA66 2

41 Plastic sleeve PP 1

42 Support bar PA66 1

43 Fixing base PP 1

44 Foam roller Φ72*Φ27*115 NBR 1

45 Torsion spring Φ40*Φ4*125 65Mn 1

46 Clip Φ6 65Mn 1

47 Screw ST4.2*16 Q235 2

48 Washer Φ4.2*1.2 Q235 2

49 Bolt M6*30 Q235 2

50 Arc washer Φ6 Q235 2


52 Screw ST4.8*40 Q235 2

53 Screw ST4.2*18 Q235 2

55 Screwdriver Φ6 Q235 1

56 Wrench 70*21*δ1.5 Q235 1

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Re-install the back leg caps. If you have already purchased and installed the resistance bands, you need to attach the grey and the red resistance cords to the left cross bracket by hooking the capped ends of the cords to the U shaped slots on the cross bracket.

11. 12.

Adjust the height of the head rest by selecting one of three positions available that best suits your body height. Make sure that the spring balls on the inner tube are fully engaged and the head rest is secured in place.

Align the holes on the left and right back legs with the holes on the left and right cross bracket.Insert the locking knobs into both cross brackets and tighten by hand.

9. 10.

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Position the head rest set in such a way that the vertical tube is bent towards the unit. Attach the left cross bracket to the left end of the horizontal tube and attach the right cross bracket to the right end of the horizontal tube.

Align the holes on the left and right cross brackets with the holes on the left and right end on thehorizontal tube.


Insert the bolts into the aligned holes, place the washers on the bolts, and then place the nuts on the bolts and tighten by using the wrench and screwdriver provided.

Slide the open tubes on both cross brackets attached to the horizontal tube of the head rest set onto the back legs. Make sure that the vertical tube on the head rest unit is bent towards the unit.

5. 6.

7. 8.

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ROCKIN’ ABSTM ABDOMINAL TRAINER MOVEMENTS

Advanced Jackknife To perform the advanced jackknife, it is best to start with the basic jackknife movement. Once you have begun this movement, simply remove your hands from the handles and place them behind your head. This will increase the load on your abdominals, increasing both difficulty and intensity.

Advanced Bicycle Jackknife To perform the advanced bicycle jackknife, it is best to start with the basic jackknife movement. Once you have begun this movement, simply remove your hands from the handles and place them behind your head. This will increase the load on your abdominals, increasing both difficulty and intensity. Now alternate bringing one knee up towards your chest as you extend the other leg outward. Simultaneously twist your torso so that your opposite elbow extends toward the opposite knee. Alternate this repetition in a bicycle-type movement.


The Rockin’ AbsTM Abdominal Trainer is designed with Core Cradling TechnologyTM to support you through the full abdominal movement. Carefully sit down into the unit with your glutes positioned between the two roller arms. Place both feet on the floor. Grab the machine’s handles with both hands. The handles shouldbe positioned directly in front of you, towards your feet. You are now properly positioned on the Rockin’ AbsTM machine to start exercising.

Basic Jackknife To perform the basic jackknife, assume the beginning position. Hands on the handles and feet on the floor. Raise your feet slightly off of the floor and hold them steady, engaging the muscles of your abdomen. In one fluid movement, bring your knees towards your chest and your chest towards your knees. You will crunch upwards on a count of “one.” Hold at the top of the movement and then lower your legs and torso to their starting position on a count of one. This is one Basic Jackknife repetition.

Basic Alternating Leg Jackknife This is a simple variation designed to increase the intensity and difficulty of the basic jackknife. Simply start with the basic jackknife movement. When you are ready, pull one knee towards your chest as you crunch and leave the other leg extended outwards. Alternate each leg for each repetition.

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ROCKIN’ ABSTM ABDOMINAL TRAINER RESISTANCE BAND EXERCISES

Rockin’ AbsTM Bicep Curl Sit up tall in your Rockin’ AbsTM machine, with your feet on the floor. Pull your abdominals in. Hold thehandles loose in each hand. Let your arms down at your side, slightly extended outward with your palmstoward the ceiling. You should feel slight tension on the bands. Take a few deep breaths to relax yourbody. Slowly curl both arms upward until they reach the front of your shoulders. Pause and then slowlylower your arms down to the starting position. Repeat until you reach muscle fatigue.

Rockin’ AbsTM Single Arm Press Hold the handles loose in each hand. Lean back slightly into the Rockin’ AbsTM machine keeping your feeton the floor. Position your arms so that they are in line with your shoulders as you pull your hands backtowards your body. Your palms should be facing away from you. Take a few deep breaths to relax yourbody and pull your abdominals inward. Slowly push the right handle upward away from your body. Take care not to lock your elbow. Once you reach full extension, slowly return the handle to the startingposition. Repeat with the left handle. Alternate arms and repeat until you reach muscle fatigue.


Pilates 100s Start in the basic jackknife position. Hold your knees in place as you lift your toes to line up with your knees. Start to extend your legs away from your body as you pump your straight arms 1-2 inches (2.5-5 cm) up and down for a count of 10. Come back into jackknife position to rest for a few seconds and then repeat again.

The Big Stretch The perfect way to end your workout is to simply lay back and stretch on the Rockin’ AbsTM machine. Just extend your arms over your head, extend your legs and hold the stretch for several seconds. When you feel ready, come back up to your starting position in a slow, controlled movement.

*Photos of model with untied hair are for product demonstration purposes only.

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Rockin’ AbsTM Lat Raise Hold the handles loose in each hand. Extend your arms away from your body and down at your sides.Your palms should face downward. Sit up tall in your Rockin’ AbsTM machine, with your feet on the floor.Pull your abdominals in. Take a few deep breaths to relax your body. With your arms now extendedfully at your side (without being locked), slowly raise your arms outward until you reach full extension.You should be making a “T” with your upper body. Pause and slowly lower your arms to the startingposition. Repeat until you reach muscle fatigue.

Rockin’ AbsTM Front Raise Sit up tall in your Rockin’ AbsTM machine, with your feet on the floor. Pull your abdominals in. Hold thehandles loose in each hand. Extend your arms forward away from your body with your palms downward,creating slight tension on the bands. Do not lock your elbows. Take a few deep breaths to relax yourbody. With your arms extended fully (without being locked), slowly raise your arms upward until youreach full extension. Pause and slowly lower your arms to the starting position. Repeat until you reachmuscle fatigue.


Rockin’ AbsTM Reverse Extension Sitting up tall in the Rockin’ AbsTM machine with your feet on the floor, hold the handles loose in eachhand. Take a few deep breaths to relax your body and pull your abdominals inward. Raise each handleupward as you bring your elbows back to create tension with a slight rowing motion. Hold this position.Next, slowly pull the handles backwards away from your body in a smooth, fluid motion. Take care notto lock your elbows. Hold for a moment and then slowly return to the starting position. Repeat until youreach muscle fatigue.

Rockin’ AbsTM Chest Press Hold the handles loose in each hand. Lean back slightly into the Rockin’ AbsTM machine, with your feet onthe floor. Position your arms so that they are in line with your shoulders as you pull your hands backtowards your body. Your palms should be facing away from you. Take a few deep breaths to relax yourbody and pull your abdominals inward. Slowly push the handles upward away from your body andtowards each other. Take care not to lock your elbows. Once you reach full extension, slowly return thehandles to the starting position. Repeat until you reach muscle fatigue.

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Thane Direct Canada Inc. Mississauga, ON L4W 5M6, Canada www.thane.ca

Thane International, Inc.Canton, OH 44718, U.S.A.www.thane.com

Thane Direct UK Ltd.London, WC2A 3LHwww.thane.tv

Danoz Direct Pty LtdAlexandria, NSW 2015, Australiawww.danozdirect.com.au

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© 2014 Thane International, Inc.MADE IN CHINA

ROCKINABS MNL ENG R0 141107

“Rockin AbsTM”, and related logos and variations are trademarks or registered trademarks, in the U.S. and/or other countries, of Thane International, Inc. and/or its subsidiaries.

model # ab2300 rockinabs_mnl_en… · thank you congratulations on your purchase of the rockin’...

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