SAFETY INSTRUCTIONS. Pull up metal post and attach locking pin as shown. Press pop-pin to adjust knee pads on cross bar to 1 of 4 positions.

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2 SAFETY INSTRUCTIONS WARNING: To reduce risk of serious injury, read the following safety instructions before using Knockout Abs. 1) Read all warnings posted in this manual and follow it carefully before using Knockout Abs. ASSEMBLY INSTRUCTIONS Place all parts from the box in a cleared area and position them on the floor in front of you. Remove all packing materials from your area and place them back into the box. Do not dispose of the packing materials until assembly is completed. Read each step carefully before beginning. If you are missing a part please call our toll-free number for assistance or us at csupport@abdominalboxing.com 2) Make sure Knockout Abs is properly assembled and all bolts are tightened before every use. 3) Keep children away from this product. Do not allow children to play with or around this product. PUNCH CORDS PUNCHING BAG ADJUSTABLE CROSS BAR Pull up metal post and attach locking pin as shown. 1 4) It is recommended that you keep this product on a fitness equipment mat. 5) Set up and operate Knockout Abs on a solid level surface. 6) Do not place this product on loose rugs or uneven surfaces. 7) Do not use if any parts or components appear loose or worn. LOCKING PIN SEAT 8) Consult a physician prior to commencing an exercise program. If, at any time during exercise, you feel faint, dizzy or experience pain, stop and consult your physician immediately ) Follow your physician s recommendations in developing your own personal fitness program. 10) Always choose a workout that best fits your physical ability and level of flexibility. Press pop-pin to adjust knee pads on cross bar to 1 of 4 positions. 11) Do not wear loose or dangling clothing while using Knockout Abs. 12) Never exercise in barefeet or socks: Always wear correct footwear, such as running, walking and crosstraining shoes. 13) Knockout Abs should not be used by people weighing over 250 lbs. 14) Knockout Abs should only be used by one person at a time. Attach punching bag to top of cross bar as shown. Make sure bag is securely fastened. (pin will pop when secured in hole) Completed Assembly 15) Knockout Abs is for consumer use only. It should not be used in public or semipublic facilities. WARNING: Before starting any exercise or conditioning program you should consult your physician to see if you require a complete physical exam. This is especially important if you are over the age of 35, have never exercised before, are pregnant, or suffer from any illness. READ AND FOLLOW THE SAFETY PRECAUTIONS. FAILURE TO FOLLOW THESE INSTRUCTIONS CAN RESULT IN SERIOUS BODILY INJURY. 4 Attach punch cords to bottom of seat as shown. 2 3 KOA_Manual_INTL_V1_ indd 2-3 3/26/10 9:48 AM

3 Exercising with Knockout Abs Before you start, you will need to adjust the cross bar according to your height and comfort level. (press pop-pin and adjust) Step one: Timing and Technique The first step in learning to use Knockout Abs is to work on proper speedbag technique. The way to work a speed bag is with both fists pointing inward and striking with the outer fists, or pinky finger side. This will require you to rotate your shoulders, turning your torso side to side in order to keep the bag moving straight forward and back. Turning your shoulders while you punch will also give you a great burn in your obliques. Keep your chin down and limit the movement of your head, just like a boxer does. Once you re comfortable with the technique, its time to work on your timing. It is important to remember that you re going to hit the bag on every OTHER bounce. In other words punch, bag bounces away, back, away and then punch again. A simple four count in your head will help you to build rhythm. Punch, two, three, four, punch, two, three, four, etc. Rhythm is the key try to avoid throwing individual punches and just keep punching in rhythm until your timing matches that of the bouncing bag. Once you do that, it s like riding a bike. Step two: The Workout Exercise Program How you begin your exercise program depends on your physical condition. If you have been inactive for several years, or are severely overweight, you must start slowly and increase your time on Knockout Abs gradually: a few minutes per workout. Initially, you may be able to exercise only for a few minutes in your target zone. However, your aerobic fitness will improve over the next six to eight weeks. Its important to work at your own pace. Ultimately, you ll be able to exercise continuously for 30 minutes. The better your aerobic fitness, the harder you will have to work to stay in your target zone. Please remember these essentials: Have your doctor review your training and diet program to advise you of a workout routine you should adopt. Begin your training program slowly with realistic goals that have been set by you and your doctor. Monitor your heart rate frequently. Establish your target heart rate base on your age and condition. Setup Knockout Abs on a flat surface at least 3 feet from walls and furniture. Try alternating left to right punches for 100 straight. Do this three or four times (rounds) and see how your abs and obliques feel the next day. This will give you an idea of how fit you are. For your second workout, start out with two rounds of what you did on day one. Then, change it up by punching twice with each fist before turning to the other side. In other words, left, left, right, right, etc. Then, do two rounds each of three and then four. Gradually build up as you get stronger. Step three: Alternatives To keep your workouts interesting, try some different things. You can try to work in twenty speed bag punches, where you hit the bag on every bounce, and back into your normal four count without missing the bag. This keeps the heart rate up and is fun to do. Or you can do situps and do alternating elbow strikes on your way up. You can also lean way back and work the bag with regular knuckle punches or hooks. 4 5 KOA_Manual_INTL_V1_ indd 4-5 3/26/10 9:48 AM

4 10 Minute Workout Program Here is a sample 10 minute Knockout Abs workout program that should be adjusted for intensity and time according to your goals and fitness level (and approval by your doctor): Minute 1) Stretching and warmup. It is always good to warm your body and prepare your muscles for activity. Take 1 minute to jog in place and 1 minute to stretch your lower back muscles using your favorite stretching exercises. Minute 2) Take the next minute to get your speed bag timing down. Sit on Knockout Abs and check the knee height and angle that best suits your body. The secret to great abs is to punch with the outer part of the fist (near your little finger), which requires you to turn your shoulders fully with every strike. Keep your abs tight so that there is a slight bend in your back. This keeps your abs engaged and reduces the stress on your lower back. You can choose to let the speed bag bounce back once or twice between strikes. Minute 3) Now that your timing is down, let s begin with a basic routine. Start by doing left, right, left, right, left, right, etc...etc... for 30 seconds. Minute 4) This time, do two rights, two lefts, etc... etc... for the same amount of time. Minute 5) One right, one left, two rights, two lefts, three rights, three lefts, etc. Go all the way to 5 or 10 on each hand. If you can, try to count back down to one. Minute 6) 15 rights, 15 lefts, followed by 15 or 30 seconds of rapid punching (one bounce) to keep your heart rate up. Advanced users do 15 rights and 15 lefts to close this one out. Minutes 7-10) Repeat minutes KOA_Manual_INTL_V1_ indd 6-7 3/26/10 9:48 AM

5 Mix & Match Meal Plan The Mix & Match Knockout Ab Meal Plan is tailored specifically for you with simple, easy to prepare meals all mapped out for you. With this plan you will be able to mix and match your meals, allowing you to build your own daily menu, by selecting which meal works best for you. This type of plan is great for those on the run and for those who like to plan ahead. All you need to do is select from one of the categories (breakfast 300 calories, lunch 400 calories, dinner 400 calories, and snack 100 calories) and your day is planned. It is the mix and match way! And, most important, you will feel satisfied! The base plan of breakfast, lunch, and dinner and calorie snack is a 1200 calorie diet. To increase your plan to 1400, 1600, 1800 or 2000 calories simply select additional snacks from the snack lists provided (100-calorie snack list or the 200-calorie snack list). Just make sure to stay accountable to your additional calorie intake and keep a daily food journal. This is also a great way to make sure that you are not selecting the same foods everyday but getting in a little variety to your meal plan. Our recommendation would be to incorporate the additional snacks between meals. Try to limit your use of caffeine, drink plenty of water (8 glasses a day), use skim milk and avoid sugary drinks. Also, don t choose the same protein for 2 meals if possible. If you have a chicken cobb salad for lunch don t have the chicken for dinner, try the pork or the fish. The key is variety! Now, calculate your caloric needs by following the information below. In order to calculate your caloric needs, multiply your current weight by 10. Then choose the calorie level closest to your results: 1200, 1400, 1600, 1800, or This will be a calorie level that should produce weight loss in most individuals. Make sure that you never ever go below 1200 calories or above 2000 calories per day. An intake of less than 1200 calories causes side effects such as irritability, nervousness, depression and decreased results. Sugar should be eliminated from your diet, but do not replace it with artificial sweeteners. They are worse than sugar. If you re given a choice, it s better to go with natural sugar than artificial sweeteners. But it is best to stay away from both. If you want to sweeten beverages or food, try natural Stevia, a sweet natural plant which adds no calories. It is available in health food stores. 2 Knockout Abs System knockoutabs.com knockoutabs.com Knockout Abs System 3 KOA_MEAL Plan_V1_ indd 2-3

6 Breakfast 300 calories [Choose from the following delicious breakfast options.] Morning Waffles 1 toasted whole grain waffle topped with 1 teaspoon butter and ¾ cup mixed berries. Served with ½ cup 1% cottage cheese. Breakfast 300 calories Swiss Cheese Melt Layer 1 slice whole wheat toast with 2-slices low-fat Swiss cheese and 2 slices of tomato, warm until bubbly. Serve with a cup of sliced strawberries. Fresh Fruit & Cheese ¾ cup 2% cottage cheese with 1 cup fresh fruit salad served with 5 melba rounds Apple Nut Oatmeal ¾ cup-cooked oatmeal mixed with ½ of a small chopped apple and 3 tbsp chopped walnuts. 289 calories 25 grams protein 39 gm carbohydrates 6 grams fat 306 calories 19 grams of protein 31 grams of carbohydrate 13 grams of fat 290 calories 24 grams protein 43 grams carbohydrate 4.5 grams of fat 292 calories 10 grams protein 32 grams carbohydrate 15 grams of fat egg sandwich Layer 1 slice of whole wheat toast with 1 scrambled egg and 1 slice of 2% American cheese. Served with ½ grapefruit 293 calories 16 grams protein 29 grams carbohydrate 13 grams fat breakfast smoothie 1-cup non-fat fruit flavored yogurt 1 scoop of protein powder 3/4 cup blueberries 1/2 tsp ground cinnamon Ice 314 calories 23 grams protein 52 grams carbohydrate 1.5 grams fat Crunchy Banana Cereal 3/4 cup of high-fiber cereal, (such as Kashi or Bran Flakes) with 2/3 cup of skim milk, topped with ½ of a sliced banana and 2 tbsp of chopped walnuts. 301 calories 13.5 grams protein 47 grams carbohydrate 10 grams fat Sweet Cream of Wheat 3/4 cup cream of wheat, prepared with skim milk (measured after cooking) topped with ½ cup blueberries, 1 tbsp of slivered almonds and 1 tbsp brown sugar. Yogurt & Berry Swirl 1-cup non-fat fruit flavored yogurt combined topped with 1 cup mixed berries and 3 tbsp slivered almonds. 296 calories 13 grams protein 41 grams carbohydrate 10 grams fat Sunny Side Up 1 egg plus one additional egg white fried in a nonstick skillet, coated with cooking spray, served with a whole wheat English muffin and a navel orange. By eating meals every 2 ½ to 3 hours your body will be able to digest food more easily and you will be less likely to overeat or binge. 293 calories 12 grams protein 53 grams carbohydrates 4 grams fat 301 calories 18 grams protein 44 grams carbohydrate 7 grams fat 4 Knockout Abs System knockoutabs.com knockoutabs.com Knockout Abs System 5 KOA_MEAL Plan_V1_ indd 4-5

7 Classic Spinach Salad Combine 1½ cups clean, torn spinach leaves with ½ tomato chopped, ½ cup sliced cucumbers, ¼ cup chopped red pepper, ½ cup sliced white mushrooms, hardboiled eggs (1 yolk plus 2 additional egg whites). Drizzle with low calorie Italian dressing & sprinkle with 3 tbsp sliced almonds. Serve with ½ of a 6-inch whole-wheat pita bread 407 calories 24 grams of protein 31 grams of carbohydrate 22 grams of fat TBLT Sandwich Layer 2 slices of whole wheat toast with 1 tbsp of low-fat mayonnaise, 4 slices of crisp turkey bacon, 3 slices of tomato and 3 romaine lettuce leaves. Serve with Veggie Medley:10 baby carrots, ½ sliced red bell pepper and 1 navel orange sectioned 405 calories 16 grams protein 47 grams carbohydrate 19 grams fat Lunch 400 calories [Choose from the following delicious lunch options.] Chicken Salad Pita Stuff half of a 6-inch wheat pita bread with 4 oz grilled chopped chicken breast mixed 1 tbsp of reduced fat mayo and 1 chopped celery stalk add tomato slices and serve with 10 baby carrots and 1 sliced apple 400 calories 31 grams protein 51 grams of carbohydrates 10 grams fat Open Face Turkey Burger Layer ½ of a toasted whole wheat English muffin with 4 ounces baked or grilled turkey burger with 1 slice melted 2% cheddar cheese. Serve with mixed greens, ½ sliced red bell pepper, cucumbers, sliced red onion. 1 small tangerine 395 calories 33 grams protein 36 grams of carbohydrates 14 grams fat Water is indispensable to life and an important element to any nutrition program. Drink at least 8 glasses of water every day. By drinking plenty of water, you are much more likely to reach your health and fitness goals. Tuna Salad Top a large green salad with 1 chopped apple, 1-6 oz can of tuna - packed in water (cucumbers & tomatoes if desired) drizzled with low calorie Italian dressing. Serve with 1/3 cup low fat yogurt 402 calories 47 grams protein 38 grams carbohydrates 7 grams fat Grilled Dijon Chicken Salad Combine 4 oz. grilled white meat chicken breast chopped, ¼ cup chopped celery, and ½ cup chopped green apple, 1 tsp raisins with 1 tsp Dijon mustard & 1 tbsp low-fat mayonnaise. Scoop Dijon Chicken Salad onto large mixed green salad (2 cups shredded lettuce, 3 sliced radishes, 1/2 cup alfalfa sprouts, 1/2 cup shredded carrots) and serve with ½ of a 6-inch whole wheat pita. 393 calories 40 grams protein 34 grams carbohydrate 11 grams fat Tuna Wrap & Roll Layer a 6-inch whole wheat tortilla wrap with sliced tomato, cucumber, red pepper shredded lettuce & 1-6 oz can of water packed tuna mixed with 1 tbsp of reduced fat mayo, and 3 tbsp of chopped celery 15 grapes 417 calories 45 grams protein 39 grams carbohydrate 11 grams gm fat Lunch 400 calories Piled High Greek Salad Mix lettuce with 3 oz sliced grilled chicken breast, tomato and cucumber, top with ¼ cup crumbled feta cheese. Drizzle with low calorie bottled dressing (approx. 40 calories for 2 tbsp of dressing). Serve with ½ of a 6-inch whole wheat pita 15 grapes (frozen if desired) 400 calories 33 grams protein 40 grams carbohydrates 14 grams fat Chicken Cobb Salad Combine 3 cups of mixed salad greens with 2 oz grilled chicken, 2 tbsp crumbled blue cheese 2 tbsp bacon bits, ¼ of a sliced avocado, & ½ cup chopped tomato drizzle with low calorie salad dressing (approx 40 calories per 2 tbsp) 1 cup of sliced strawberries 404 calories 32 grams protein 25 grams carbohydrates 21 grams fat Soup and Salad Heat one cup of canned black bean soup (about calories per cup), and top with 2 tbsp reduced fat shredded cheddar cheese. Serve with a mixed green salad topped with 2 hard boiled egg white, sliced tomato and reduced fat Russian dressing and 80-calories worth of whole-grain crackers 393 calories 23 grams protein 55 grams carbohydrate 9 grams fat 6 Knockout Abs System knockoutabs.com knockoutabs.com Knockout Abs System 7 KOA_MEAL Plan_V1_ indd 6-7

8 Snack 100 calories [Choose from the following delicious snack options.] Snack 200 calories [Choose from the following delicious snack options.] 1 medium banana 1 apple with 2 tsp. smooth peanut butter 1 cup 1% cottage cheese with 3/4 cup strawberries 1 apple with 2 oz. low-fat cheese 28 frozen grapes ½ cup sorbet with ¼ cup blueberries 1 oz. cashews approx. 17 cashews 1 oz almonds approx. 18 almonds 100 calorie snack pack 1 oz baked potato chips 15 celery sticks with 3 oz. low-fat cheddar 6 oz plain non-fat yogurt (Greek or regular) with 1/2 cup bran cereal 2 large graham cracker squares with 1 teaspoon peanut butter 6 ounces fat-free plain yogurt topped with 1/3 cup raspberries 1 slice of wheat toast topped with 1 tbsp of peanut or almond butter 2 oz white meat turkey breast with ½ small avocado 1 cup mixed broccoli and cauliflower florets with ¼ cup prepared hummus 1 cup raw string beans, ½ cup baby carrots with 1/4 cup salsa ½ small 6-inch whole-wheat pita with ¼ cup prepared hummus 12 whole grain crackers with low fat cheese ½ cup edamame, approx. 45 steamed edamame Stay away from fried foods stick with roasted, grilled, baked or broiled meats and fish. To be an efficient fat-burning machine, your body requires at least eight hours of sleep a night. If you think that you re doing yourself a favor by sleeping less, you are mistaken. Give your body time to rest, both mentally and physically. 8 Knockout Abs System knockoutabs.com knockoutabs.com Knockout Abs System 9 KOA_MEAL Plan_V1_ indd 8-9

9 Chili & Mixed Greens 1 cup fresh or canned low fat chili (turkey chili or veggie chili approx. 200 calories per cup). Sprinkle with 2 tbsp of grated cheddar cheese on top. Mixed Greens: combine mixed greens, tomatoes, cucumber and black olives topped drizzle with low calorie Italian dressing (approx 40 calories per 2 tbsp). For dessert: 1 sliced green apple 409 calories 31 grams protein 54 grams carbohydrates 9.5 grams of fat Marinated Pork Chop Marinate a 5 oz lean, center cut, pork chop in teriyaki sauce or a low calorie bottled marinade, and broil on both sides until cooked through. Serve with 1 cup of steamed broccoli and ½ cup of brown rice. For dessert: 15 frozen grapes 403 calories 39 grams protein 41 grams carbohydrate 9 grams fat Dinner 400 calories [Choose from the following delicious dinner options.] Red Snapper & Sautéed Spinach 4 oz grilled red snapper, or other white fish filet, served with; 1 cup or spinach sautéed with 1 tsp olive oil and minced garlic and 2/3 cup cooked whole-wheat couscous tossed with lemon juice and sliced scallions. Serve with sliced tomato and onion salad drizzled with low calorie Italian dressing (approx 40 calories per 2 tbsp). For dessert: 1 cup of sugar-free gelatin. 405 calories 37 grams protein 45 grams carbohydrate 8 grams fat Mexican Bunless Burger Broil a 4-ounce ground sirloin burger on both sides until it is cooked through, then top with 2 slices of avocado and 1 slice of low-fat cheddar cheese. Serve with a large mixed vegetable salad dressed with low calorie Italian dressing (approx 40 calories per 2 tbsp). For dessert: 1 small tangerine 405 calories 43 grams protein 16 grams carbohydrates 19 grams fat It is important to include fiber in your daily nutritional program to eliminate toxins and to maintain a healthy digestive system. It can be difficult to eat enough fiber without eating large amounts of carbohydrate foods, so try to consume an additional 5-10g of Psyllium Husk or Crushed Flax seeds each day. Citrus Chicken Marinate a 5-ounce boneless skinless chicken breast in lemon juice and olive oil and bake at 375 until cooked through. Serve with a small baked sweet potato and 1 cup roasted Brussels sprouts, or other green vegetable of choice. For dessert: 8 sliced strawberries. 390 calories 42 grams protein 37 grams carbohydrate 10 grams fat Grilled Chicken Parmesan Lightly brush 4 oz. already made grilled white meat chicken breast with 1/3 cup tomato sauce and coat with shredded 1 oz. part skim mozzarella cheese; bake until bubbly. Serve with 1 cup broccoli florets sautéed in 1 tsp olive oil and minced garlic and a mixed green salad dressed with light Italian dressing (approx 40 calories per 2 tbsp). For dessert: 1 cup of sugar-free gelatin. 421 calories 50 grams protein 18 grams carbohydrate 18.5 grams fat Turkey Burger with a Crispy Caesar Salad Bake a 4 ounce turkey burger until cooked through and serve in a 6-inch wheat pita pocket filled with sliced tomato and Dijon mustard. Toss a salad of pre-washed salad greens and lowfat Caesar dressing. For dessert: 1 cup of sugar free gelatin topped with 1 tbsp low-fat whipped topping. 387 calories 28 grams protein 43 grams carbohydrate 12.5 grams of fat Dinner 400 calories Pita Pizza & Greens Bake or toast one 6-inch whole wheat pita topped with ¼ cup tomato sauce and 2 oz grated low fat mozzarella cheese until melted. Serve with large mixed green salad drizzled with low fat salad dressing 1 nectarine 412 calories 21 grams protein 61 grams carbohydrates 12 grams fat Stir Fry Add 2 tsp of olive oil to a large non-stick skillet, and sauté the following ingredients; 4 ounces of cubed chicken breast, 1 cup of broccoli florets, ½ red bell pepper sliced, ¼ red onion sliced. When soft, add 1 tbsp of soy sauce, 1 tbsp of teriyaki sauce and any desired spices. Serve over 1/3 cup cooked brown rice (measure after cooking). For dessert: ½ of a pink or white grapefruit. 411 calories 34 grams protein 39 grams carbohydrate 13.5 grams fat Meal in Minutes Buy a Frozen Light dinner, with about calories, and at least 17 grams of protein. Steam a side of frozen broccoli topped with fresh lemon and 1 tbsp of olive oil. For dessert: ½ cup of blueberries topped with 2 tbsp low-fat vanilla yogurt. 397 calories 30 grams protein 55 grams carbohydrate 8 grams fat 10 Knockout Abs System knockoutabs.com knockoutabs.com Knockout Abs System 11 KOA_MEAL Plan_V1_ indd 10-11