Fitness Quest Quest Ab Lounge XL System manual Breakfast Choices

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BREAKFAST CHOICES

(CHOOSE JUST ONE OPTION)

8 oz. water

1/2 cup oatmeal, cooked 1 cup skim milk

1/2 banana 8 oz. water

2 pancakes (4 inches across)

1 Tbsp. maple syrup 1/2 cup orange juice

8 oz. water

1 slice french toast

1/2 cup fresh blueberries 1 cup skim milk

8 oz. water

1/2 english muffin 1 egg poached 1/2 cup fruit juice

8 oz. water

1 slice whole grain bread

1 egg scrambled

1 cup cubed melon

8 oz. water

1 cup fat free yogurt

1/3 cup low fat granola cereal 1 cup sliced strawberries

8 oz. water 3/4 cup cereal 1 cup skim milk

1/2 cup sliced strawberries

8 oz. water

3/4 cup cereal and 2 Tbsp. crushed walnuts

1/2 cup skim milk

4 oz. orange juice

8 oz. water

1 slice whole grain bread

1 egg scrambled or poached

4 oz. orange juice

8 oz. water

1 slice cinnamon bread

1 tsp. butter

4 oz. orange juice

JUMP START DIET

MORNING SNACK

(CHOOSE JUST ONE OPTION)

8 oz. water

1 cup fat free yogurt

8 oz. water

1 cup sugar free hot chocolate made with skim milk

8 oz. water

1 pear

8 oz. water

1 orange

8 oz. water

1 apple

8 oz. water

1 cereal bar (about 140 calories)

8 oz. water

1 kiwi

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Contents Owner’s Manual Table of Contents Start out slowly and progress sensibly Important Safety InformationDinner Jump Start DietEquipment Warning & Caution Labels Specifications and PartsIntroduction Ordering Missing or Defective PartsAttaching the Locking Arm Mechanism Assembly InstructionsCheck all bolts and nuts to be sure They are tight before using your unitFolding Instructions Folding the Ab Lounge XL UnitParts Name QTY Parts List and Exploded ViewMuscle Toning Workout Workout PhasesExercise Guidelines Warm-UpClothing When to ExerciseMeasuring Your Heart Rate Target Heart RateWarm UP & Cool Down Stretches Quadriceps StretchCalf and Achilles Stretch Overhead/Triceps StretchInner Thigh Stretch Back StretchStanding Hamstrings Stretch Buttocks, Hips and Abdominal StretchAB Lounge XL Workout AB Lounge XL SystemStorage directions Developing Your Ab Lounge XL WorkoutHow Often, How Long, How Hard Care directionsGetting Started on Your AB Lounge XL Equipment Adjusting the Ab Lounge XL Equipment for Your BodyGetting On Your Ab Lounge XL Equipment To Get Out Of Your Ab Lounge XL EquipmentAB Lounge XL Exercises Basic JackknifeOblique Jackknife Jackknife With Leg Lift Extended Arm JackknifeExtended Leg Jackknife Lateral Jackknife Bonus ExercisesTorso And Hip Flexor Stretch Advanced JackknifeTraining Aerobically AB Lounge XL Workout Tracking SheetsCardiovascular Conditioning Benefits of Aerobic Training Warming Up And Cooling DownHow Often, How Long, and How Hard Smart Progression Top Aerobic ExerciseProgressive Cardiovascular Training Program Cardio Workout Tracking Sheets Jump Start Diet Using Healthy Eating Choices Table of ContentsJump Start Diet IntroductionBreakfast Choices Lunch Evening Snack Workout Progress Chart Dedication to Quality