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
2
3
MAIN UNIT: EXPLODED VIEW
4
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
5
FREE AREA AND TRAINING AREA
Free Area
Training Area
6
The Rockin’ AbsTM machine size and weight
Unit Size: 77x51x22.5cm (30x20x9 inch)
Weight: 5.5kgs (12lbs)
RESISTANCE BANDS (OPTIONAL): EXPLODED VIEW
8
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.
7
RESISTANCE BANDS (OPTIONAL): PARTS LIST
PART # PART NAME SPECIFICATION MATERIALS QUANTITY REMARKS
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
31 Locking nut M8 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.
109
RESISTANCE BANDS (OPTIONAL): ASSEMBLY
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): 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.
13
2.
3. 4.
1.
HEAD REST (OPTIONAL): PARTS LIST
PART # PART NAME SPECIFICATION MATERIALS QUANTITY REMARKS
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
51 Locking nut M6 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
14
HEAD REST (OPTIONAL): ASSEMBLY
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.
15
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 the
horizontal tube.
HEAD REST (OPTIONAL): ASSEMBLY
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.
16
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.
ROCKIN’ ABSTM ABDOMINAL TRAINER MOVEMENTS
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 should
be 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.
17 18
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 the
handles loose in each hand. Let your arms down at your side, slightly extended outward with your palms
toward the ceiling. You should feel slight tension on the bands. Take a few deep breaths to relax your
body. Slowly curl both arms upward until they reach the front of your shoulders. Pause and then slowly
lower 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 feet
on the floor. Position your arms so that they are in line with your shoulders as you pull your hands back
towards your body. Your palms should be facing away from you. Take a few deep breaths to relax your
body 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 starting
position. Repeat with the left handle. Alternate arms and repeat until you reach muscle fatigue.
ROCKIN’ ABSTM ABDOMINAL TRAINER MOVEMENTS
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.
19 20
ROCKIN’ ABSTM ABDOMINAL TRAINER RESISTANCE BAND EXERCISES
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 extended
fully 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 starting
position. 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 the
handles 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 your
body. With your arms extended fully (without being locked), slowly raise your arms upward until you
reach full extension. Pause and slowly lower your arms to the starting position. Repeat until you reach
muscle fatigue.
ROCKIN’ ABSTM ABDOMINAL TRAINER RESISTANCE BAND EXERCISES
Rockin’ AbsTM Reverse Extension
Sitting up tall in the Rockin’ AbsTM machine with your feet on the floor, hold the handles loose in each
hand. Take a few deep breaths to relax your body and pull your abdominals inward. Raise each handle
upward 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 not
to lock your elbows. Hold for a moment and then slowly return to the starting position. Repeat until you
reach muscle fatigue.
Rockin’ AbsTM Chest Press
Hold the handles loose in each hand. Lean back slightly into the Rockin’ AbsTM machine, with your feet on
the floor. Position your arms so that they are in line with your shoulders as you pull your hands back
towards your body. Your palms should be facing away from you. Take a few deep breaths to relax your
body and pull your abdominals inward. Slowly push the handles upward away from your body and
towards each other. Take care not to lock your elbows. Once you reach full extension, slowly return the
handles to the starting position. Repeat until you reach muscle fatigue.
21 22
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 3LH
www.thane.tv
Danoz Direct Pty Ltd
Alexandria, NSW 2015, Australia
www.danozdirect.com.au
Distributed by:
© 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.
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