Bowflex Motivator 2 Owner`s manual

Special Edition Includes:
Dr. Ellington Darden’s
Six Week Fast Fat Loss –
Body Leanness Program
The Bowflex Motivator 2
Home Gym
Owner’s Manual
and Fitness Guide
®
®
Written By: Tom Purvis RPT, RTS
Registered Physical Therapist
and founder of the
Resistance Training
Specialist Program
WWWBOWFLEXCOM
Table of Contents
Safety Precautions
1
Get To Know Your Bowflex® Motivator® 2
2
Safety Warning Labels
Get To Know Your Bowflex® Motivator® 2
Home Gym 4
How to Use Your Bowflex® Motivator® 2
Home Gym
5
The Bowflex® Body Leanness Program
By Ellington Darden, Ph.D.
9
Define Your Goals
29
Warm Up / Cool Down
Aerobic Rowing
31
Chest Exercises:
Bench Press
Chest Fly
Decline Bench Press
Incline Bench Press
Resisted Punch
Lying Cable Crossover
32
32
33
33
34
34
Shoulder Exercises:
Rear Deltoid Rows
Lateral Shoulder Raise
Seated Shoulder Press
Front Shoulder Raise
Shoulder Extension
Shoulder Shrug
Scapular Protraction
Scapular Depression
Lying Front Shoulder Raise
Reverse Fly
Shoulder Rotator Cuff—Internal
Shoulder Rotator Cuff—External
Seated Lateral Shoulder Raise
Scapular Retraction
35
35
36
36
37
37
38
38
39
39
40
40
41
41
Back Exercises:
Lying Lat Pulldowns
Low Back Extension
Pulldowns
Narrow Pulldowns with Hand Grips
Lying Lat Fly
Lying Narrow Lat Pulldowns
Seated Lat Rows
42
42
43
43
44
44
45
Arm Exercises:
Triceps Pushdown
French Press
Lying Triceps Extension
Cross Triceps Extension
Lying 45° Triceps Extension
Seated Triceps Extension
Standing Biceps Curl
Seated Biceps Curl
Lying Biceps Curl
Seated Wrist Extension
Standing Wrist Curl
Reverse Curl
Seated Wrist Curl
Standing Wrist Extension
“Rope” Pushdowns
45
46
46
47
47
48
48
49
49
50
50
51
51
52
52
Abdominal Exercises:
Reverse Crunch
Resisted Reverse Crunch
Seated (Resisted) Abdominal Crunch
Seated (Resisted) Oblique Abdominal Crunch
Trunk Rotation
53
53
54
54
55
Leg Exercises:
Leg Extension
Lying Leg Extension
Ankle Eversion
Ankle Inversion
Standing Hip Extension (Knee Flexed)
Standing Hip Abduction
Seated Hip Adduction
Seated Hip Abduction
Standing Leg Kickback
55
56
56
57
57
58
58
59
59
Bowflex® Motivator® 2 Warranty 60
Bowflex® Motivator® 2 Warranty Card
61
Muscle Chart
63
Table of Contents
Safety Precautions
WARNING: Failure to follow these precautions can cause damage to the the Bowflex® Motivator® 2
home gym and serious injury to users and bystanders.
•
Read the owner’s manual and follow it carefully before using the
machine.
•CONSULT YOUR PHYSICIAN BEFORE STARTING ANY EXERCISE
PROGRAM. Only he or she can determine the exercise program
that is appropriate for your particular age and condition. If you
have not been exercising or are pregnant or have a heart condition
or any physical limitation, failure to consult your physician before
engaging in physical exercise, such as using the Bowflex®
Motivator® 2 , could result in serious injury or death. If while
using the Bowflex® Motivator® 2 you have any pain or tightness
in your chest, an irregular heart beat, shortness of breath, feel
faint, light-headed or dizzy or have any pain or discomfort, STOP
and consult your physician immediately.
•DO NOT TRY EXERCISES THAT ARE NOT IN THIS MANUAL. Only
the exercises in this manual are based on the calibrated resistance
and capacity levels of the Bowflex® Motivator® 2 home gym.
Exercises not in this manual may damage the equipment or cause
injury.
•Parents and others in charge of children should be aware that
children, because of their natural play instinct and fondness for
experimenting, may be tempted to situations and behavior for
which the equipment is not intended, with resulting damage to the
equipment and injury to the children or others. Children’s access
to the equipment should therefore be controlled, and they should
be instructed about the potential for personal injury and damage if
they play with the equipment.
•Inspect your machine for any worn or loose components prior to use.
Tighten or replace any worn or loose components prior to use. Pay
close attention to cables, or belts and their connections.
• Keep out of the path of the Power Rod® unit when exercising
and make certain that observers also stand clear of the Bowflex®
Motivator® 2 home gym when the Power Rod® unit are in use.
• Never use dumbbells or other weight equipment to increase the
weight resistance. Doing so will likely damage the equipment and
potentially injure users. Use only the Power Rod® unit that came
with your Bowflex® Motivator® 2 home gym.
• Never move or adjust the seat while sitting on it. Never stand on the
seat. You could lose your balance and fall and damage the seat
• Never attempt to exercise while the seat rail is in the folded position.
• Never attempt to exercise with more resistance than you are
physically able to handle.
• Never allow children to use the Bowflex® Motivator® 2 home
gym unsupervised. To do so could result in injury. Certain kinds
of resistance training may be inappropriate for children in certain
younger age groups. Before children are allowed to use the
equipment, their mental and physical development should be taken
into account through consultation with their doctor, who must
approve any exercise program before a child attempts it. Children
should be controlled and instructed on the correct use of the
equipment.
• This equipment is under no circumstances suitable as a children’s
toy.
• Maximum user weight for the Bowflex® Motivator® 2 home gym
is 300 pounds (136 kg). For your safety, do not use or allow others to
use the Bowflex® Motivator® 2 home gym if they weigh in excess
of 300 pounds (136 kg).
• Keep your body weight centered on the machine, seat, or base frame
platform while exercising.
• Before exercising, make sure the cable pulley system is properly
secured, properly attached, and in perfect working condition.
• When using the Bowflex® Motivator® 2 home gym for standing leg
exercises, always grasp the Lat Bar on your machine for stability.
• Keep cables and Power Rod® unit bound with the rod binding strap
when not in use.
• Set up and use your Bowflex® Motivator® 2 home gym on a hard,
level surface.
• Do not wear any loose or dangling clothing or jewelry while using
the Bowflex® Motivator® 2 home gym. Stand clear of all moving
components.
• Allow a workout area of at least 8’4” x 6’6” (2.6 m x 2 m) of free
space for safe operation of the Bowflex® Motivator® 2 home gym.
•When connecting the Power Rod® unit to the cable hooks or
disconnecting them, do not stand so that you are looking directly
over the top of the rods. Stand off to the side, so that if a rod is
accidentally released, you will not be struck by it.
• This machine is meant for individual consumer use only, and is not
meant for use by institutions.
• Always read and follow the Warning and Safety labels attached
to your Bowflex® Motivator® 2 home gym. Do not remove these
labels. If you need replacement labels, please call a Nautilus
Representative at (800) 628-8458.
Safety Precautions Get To Know Your Bowflex® Motivator® 2 Safety Warning Labels
The following safety warnings are located on the Bowflex® Motivator® 2 exercise machine. Please read all safety
precautions and warning information prior to using your product. Be sure to replace any warning label if damaged,
illegible, or missing. If you need replacement labels, please call a Nautilus Representative at (800) 628-8458.
Label 1
Label 3
Label 4
Label 2
Home Gym
Get To Know Your Bowflex® Motivator® 2 Safety Warning Labels
The following safety warnings are located in site specific areas on the unit. Please review and understand the safety
warning labels and their locations on the unit prior to use.
If you do not have, or cannot find, or need to replace a warning label please call 1-800-NAUTILUS (1-800-628-8458) to
obtain a new label.
Label 1: Please make sure all users read, understand, and follow
the warning labels on the home gym. See Figure 1 for
general use safety label.
Location: The warning label in Figure 1 is located on the back
of the lat tower.
Label 2: “Caution: At all times stay out of the paths of moving
rods.”
Location: Left and right side of rod box.
Label 3: “Warning: Do not hang from bar.”
Figure 1
Location: Front of lat tower.
Label 4: “Caution: Before each use of this equipment, check all fasteners, snap hooks, cables and pulley
functions. Tighten and fasten as needed. Check pulleys and cable for wear and function.”
Location: Back of the lat tower below Label 1.
Get To Know Your Bowflex® Motivator® 2 Home Gym
Please take your time to read through the entire manual and follow it carefully before attempting to use your Bowflex® Motivator® 2 home
gym. Also locate and read all warning labels that are posted on the machine. It’s important to understand how to properly perform each
­exercise before you do so using Power Rod® Resistance.
Home Gym
Upper
Lat Tower
Bent Lat Bar
Power Rod® Unit
Lat Bar Pulley
Rod Caps
Rod Hook
Cable
Leg Attachment
Rod Box
Bench
Chest Bar Pulley
Get To Know Your Bowflex® Motivator® 2 Home Gym
How to Use Your Bowflex® Motivator® 2 Home Gym
Power Rod® Resistance
Safety
Power Rod® units are made from a special composite
When connecting the Power
Rod® unit to the cable hooks
and disconnecting them, do
not stand so that you are
looking directly over the top of
the rods. Stand off to the side,
so that if a rod is accidentally
released, you will not be
struck by it.
material. Your rods are sheathed with a ­protective black
rubber coating. Each rod is marked with its weight rating
on the “Rod Cap”.
Adjusting And
Understanding
The Resistance
The Bowflex® Motivator® 2
home gym comes with 210
pounds (95 kg) of ­resistance
[one pair of 5 lb. (2.25 kg) rods,
two pair of 10 lb. (4.5 kg) one
pair of 30 lb. (13.5 kg) rods,
and one pair of 50 lb. (22.5 kg)
rods].
Hooking The Power Rod® Unit To The
Cables
You may use one rod or several rods in ­combination, to
create your desired resistance
level.
To hook multiple rods up to
one cable, bend the closest rod
toward the cable and place the
cable hook through that rod cap.
You can then hook up the next
closest rod through the same
cable hook.
When You Are Not Using Your
Bowflex® Motivator® 2 Home Gym
Disconnect the cables from the Power Rod® unit when
your are not using your Bowflex® Motivator® 2 home
gym. Use the rod
binding strap included
with your machine
to bind all the rods
together at the top.
You can also place
your cables and grips
through the strap
to keep them out of
the way. Leaving the
rods and cables under
tension could cause
injury if a rod were
inadvertantly released.
Hooking up the closest rod first
prevents rods from crossing over
the top of one another.
Get To Know Your Bowflex® Motivator® 2 Home Gym
How to Use Your Bowflex® Motivator® 2 Home Gym
The Workout Bench
Your Bowflex® Motivator® 2 home gym has a number of seat
and bench positions: flat bench forward, flat bench back, 45°
incline and free-sliding seat extension.
To adjust the seat, pull out the Seat Rail Knob, then slide the
seat to one of the three locking holes on the Seat Rail. Release
the Seat Rail Knob to secure when finished.
Removing the Bench:
The Bench easily attaches and releases from the Seat.
To attach the Bench, insert the half hinge on the end of the
Bench into the half hinge on the seat. To remove
the Bench, lift up on the long portion and pull away from seat.
Flat Bench:
The Flat bench position is used for most exercises. You may lock
the bench into a Back (closest to Power Rod® unit) or Forward
(furthest from Power Rod® unit) position to accommodate height/
reach needs.
45° Incline Bench:
Start with a flat bench, following the
above instructions to release and move
the seat and bench. Lift the bench
while sliding the seat toward the
Power Rod® unit until the bench back
is resting against the Lat Tower.
Free-Sliding Seat:
Remove the Bench, pull out the Seat
Rail Knob, give it half a turn and
release to place the Seat in a “free
sliding” position for Aerobic Rowing.
Storing Your
Bowflex® Motivator® 2
Home Gym
Folding your Bowflex® Motivator® 2
home gym for storage is easy.
1) Lock the Seat and Bench
into the flat position.
2) Remove all Power Rod® resistance and then
bind the Power Rod® unit with the rod binding strap.
3) Remove the Seat Rail Knob from the seat rail.
4) Tilt the bench toward the Power Rod® unit.
5) Secure the bench by inserting the Seat Rail
Knob into the hole in the side of the Seat Rail Bracket.
Maintenance and Care of Your
Bowflex® Motivator® 2 Home Gym
Inspect your machine for any worn or loose components prior
to use. Tighten or replace any worn or loose components
prior to use. Pay close attention to cables, or belts and their
connections.
Clean the bench with a non-abrasive household cleaner after
each use. This will keep it looking new. Do not
use automotive cleaner, which can make the bench
too “slick.”
Review all warning notices. The
safety and integrity designed into a
machine can only be maintained when
the equipment is regularly examined
for damage and repaired. It is the sole
responsibility of the owner to ensure
that regular maintenance is performed.
Worn or damaged components shall
be replaced immediately or the
equipment removed from service until
the repair is made. Only manufacturer
supplied components shall be used to
maintain/repair the equipment.
If you have any questions regarding
your Bowflex® Motivator® 2 home
gym, please call our Customer Service
Department at 1-800-NAUTILUS
(1-800-628-8458) or by mail at:
16400 SE Nautilus Drive Vancouver, Washington, USA 98683
Get To Know Your Bowflex® Motivator® 2 Home Gym
How to Use Your Bowflex® Motivator® 2 Home Gym
Accessories and Equipment
Hand Grips: The Hand Grips fit snugly around your hand, ankle, or wrist. Attach the pulley cable clips to the DRings on the Hand Grips to attach them to the cables.
Standard Grip: Grasp the grip and cuff together to form a grip without
inserting your hand through the cuff portion. Most of the ­exercises you
­perform utilize this grip. The Standard Grip also is used for Hammer Grip
exercises, when you need to hold the Hand Grip vertically for greater wrist
support.
Hand Cuff Grip: Slip your hand through the cuff portion of the grip
so that the foam pad rests on the back of your hand. Then grasp the
remainder of the grip that is sitting in your palm. This method of gripping
is great for exercises like front shoulder raises or any exercise where your
palm is facing down.
Ankle Cuff Grip: The cuff opening can be made larger to
accommodate the ankle. Place your hand in the cuff and slide it away
from the grip. Insert your foot or ankle and tighten by sliding the grip back
toward the cuff.
Lat Cross Bar:The Lat Cross Bar enhances exercises that work back, shoulders and triceps muscles.
Warning:
•Before using the Lat Cross Bar, make sure that all fasteners are in place and tightened.
•Make sure that the Lat Tower cables are securely fastened to the regular Bowflex® cables and the
Bent Lat Bar, Squat Bar or Hand Grips.
•Always use the Bent Lat Bar holders to support the Bent Lat Bar, or remove the bar when not in
use.
•Do not hang from or attempt to perform “chin ups” from the Lat Cross Bar.
•Never pull on the Bent Lat Bar unless there is resistance attached to it.
Leg Extension: Designed to add more effectiveness exercises that target your legs, thighs, calves, etc.
Caution:
•Before using the Leg Extension, make sure that all fasteners are in place and tightened.
•Make sure that the Extension’s cables are securely fastened to the regular cables.
Grips manufactured under license agreement with Hands-On Sports & Gym Accessories, Inc. Patent #4756527
Get To Know Your Bowflex® Motivator® 2 Home Gym
How to Use Your Bowflex® Motivator® 2 Home Gym
Using Your Leg Press Belt
Leg Press Belt: The Leg Press Belt is used for the Leg Press exercise.
• With the Bowflex® seat adjusted to the “free sliding” position (spring lock seat
pin unlocked), the hand grips removed, and the desired amount of resistance
hooked up, sit on the seat and position the leg press belt around your hips.
• Slide forward to the pulleys and place your feet through the right and left
openings under the rod cables.
• Attach the rod cables to the D-rings on the Leg Press Belt so that the belt is taut.
• Place hands on vertical main frame and push yourself back while placing feet,
one at a time, onto the pulley frame.
• Grasp belt near where it’s attached to the cables and begin to press back.
Get To Know Your Bowflex® Motivator® 2 Home Gym
The Bowflex
Body Leanness
Program
®
By Ellington Darden, Ph.D.
The following program was created by
Dr. Ellington Darden. It contains a rigorous
fitness and dietary program. Please
consult your physician before beginning
any fitness or dietary program.
Some of the names of the
exercises listed in this program
have been changed in order
to match the names of
the exercises in this
manual. The exercises
themselves have not
been changed, in
order to preserve
the integrity of
Dr. Darden’s
Study.
FAST FAT
LOSS
N
OW!
Introduction
The Bowflex® Body Leanness
Program
This program is scientifically designed for ­maximal fat
loss over six weeks. It is important that you practice
every aspect of the plan to achieve optimum results.
The program separates into three two-week stages.
During each stage you will exercise, ­control the number
and quality of calories you consume, and drink plenty of
ice-cold water.
Before starting the exercise routine you must be familiar
with your Bowflex® Motivator® 2 home gym. You
should ­experiment with finding the proper amount of
resistance to use on each exercise. You should be able to
perform 8 ­repetitions, but not more than 12 repetitions,
for each exercise. It is essential that you learn how to
­perform each movement before trying a complete circuit,
because part of the effectiveness of the training depends
on ­minimal rest between each exercise.
7! 2 . ) . '
CONSULT YOUR PHYSICIAN BEFORE STARTING THIS PROGRAM.
Show this plan and your Bowflex® Motivator® 2 home gym Owner’s Manual to your
physician. Only he or she can determine whether this course is appropriate for your
particular age and condition. If while using the Bowflex® Motivator® 2 you have
any pain or tightness in your chest, an irregular heart beat, shortness of breath, feel
faint, light-headed or dizzy or have any pain or discomfort, STOP and consult your
physician immediately.
$!.'%2
Certain people who should not try this program--including children and teenagers;
pregnant women; women who are breast feeding; diabetics; individuals with certain
types of heart, liver, or kidney disease; and those suffering from certain types of
arthritis. This is not an all-inclusive list. You may have a condition that would make
this program unsafe for you. Play it safe and consult a healthcare professional
before starting the program.
!4 4 % . 4 ) / .
10
The Bowflex Body Leanness Program
®
A Personal Guarantee From Dr. Ellington Darden
Dear Bowflex® Enthusiast,
I’m excited, really excited! I’m elated because I’ve developed an exercising and eating program that produces fat loss faster than
any plan I’ve ever tested.
The men involved in my research, for example, had an average fat loss of 27.95 pounds (12.68 kg) per man. Women on the same
program averaged a reduction of 16.96 pounds (7.69 kg). Best of all, these dramatic results were achieved—not in six months—
but in only six weeks!
That’s right. Similar results can be accomplished by you in six short weeks, which include just 18 workouts (3 per week) on the
Bowflex® machine.
Bowflex® home gym was a significant part of the results. The exercises performed on it allowed the participants to build
muscle, which accelerated their metabolisms, and produced faster and greater fat losses.
The plan worked so well that it became know as The Bowflex® Body Leanness Program.
Leanness means to strip away the fat from under the skin as well as at deeper levels. Leanness also implies a pleasing shape
and tone to the skeletal muscles.
You might say leanness is the opposite of fatness because the people involved in my research certainly got rid of their excessive
fatness in record time.
All the guidelines that were applied have been organized in the booklet you are now holding in your hands. It’s the next best
thing to actually going through one of my research projects. In fact, it’s probably better since nothing is ­experimental. All of the
fine points have been tried, tested and proven effective.
If you are overfat, and if you are interested in doing this program, there are several things that you need to understand about my
experience. Since 1965, I’ve trained more than 10,000 overfat individuals. After many years of pushing, ­coaxing, and listening to
these trainees, certain traits became evident to me:
• People are not lazy by choice. They are forced into it by the confusion that surrounds the abundance of fitness information that
is available. If these individuals are given simple decisive instructions, they will train very intensely.
• People, if they are provided with specific menus, will drastically alter their eating habits.
• Most of these people, however, will do neither of these challenging things for more than a week—unless they quickly see and
feel changes in their body.
The Bowflex® Body Leanness Program emerged from these findings. For you to get the best-possible results, you must be willing
to exercise very intensely on the Bowflex® machine and adhere to a strict eating plan.
In return, you’ll get simple exercise instructions, specific menus to use, and my guarantee that if you follow the program exactly
as directed, you’ll observe the pounds and inches disappear on almost a weekly basis.
Now it’s your turn to get excited, and get started!
Sincerely,
Dr. Ellington Darden
The Bowflex Body Leanness Program
11
®
Measurements
If you would like to measure your personal before-and-after results,
there are several steps you need to take. It is important that you
­accurately perform each task, then at the end of the six-week
program, repeat the process in the same manner.
Body Weight:
Women Measure:
Suprailium, triceps, and thigh.
Men Measure:
Chest, abdomen, and thigh.
Remove clothing and shoes and record your weight to the nearest
quarter pound or hundred grams. Be sure to use the same scale
when weighing yourself at the end of the six-week program. For the
most accurate recordings, weigh yourself nude in the morning.
Since the program is divided into three ­two-week segments,
you may want to weigh ­yourself at the end of each two-week
period. Understand, however that weight loss is not the best
way to determine your success. Fat loss is the key component. To
determine the amount of fat you’ve lost, you’ll need to follow the
instructions in the next section.
Enter your starting weight on the RESULTS SUMMARY SHEET
provided.
Circumference of Body Parts:
1
For an even better idea of the changes that will occur to your body
in the next six weeks, it is necessary to measure the circumference
of ­certain body parts. This will tell you where the fat is shrinking
and what areas are toning up.
2
3
4
Use a plastic tape to measure the following:
5
6
1) Upper arms— hanging and relaxed, midway between
the shoulder and elbow.
2) 2” (5 cm) above navel — belly relaxed.
3) At navel — belly relaxed.
4) 2” (5 cm) below navel — belly relaxed.
5) Hips — feet together at maximum ­protrusion
of buttocks.
6) Thighs — high, just below the buttocks crease with legs
apart and weight ­distributed equally
on both feet.
Record each measurement on your Results
Summary Sheet.
12
The Bowflex Body Leanness Program
®
Measurements
Skinfold Measurements
To accurately track your progress through this six-week program, it is necessary to take skinfold measurements.
By measuring yourself in this way, you will be able to determine your lean-body mass and your body-fat percentage. The goal of
this program is to increase your lean-body mass and decrease your body-fat percentage.
Please read this section carefully. Proper measuring techniques are essential to track your success. It is best to have someone
measure you. Measuring yourself can lead to inaccurate results.
Women Measure: Suprailium, Triceps, and Thigh
Suprailium
Stand relaxed. Pick up a diagonal ­skinfold
just above the crest of the hip bone on the
right side of the waist.
Triceps
Stand with right elbow flexed 90 degrees
and locate the center of the back of the
upper arm midway between the shoulder
and the elbow. Relax arm at your side. Pick
up skinfold as pictured.
Thigh
Stand relaxed with most of the weight
on your left leg. Pick up a skinfold in the
vertical plane on the front side of the right
thigh, midway between the hip and knee
joints.
Men Measure: Chest, Abdomen and Thigh
Chest
Stand relaxed. Pick up a diagonal skinfold
over the right pectoralis muscle, midway
between the armpit and the nipple.
Abdomen
Stand relaxed. Pick up a vertical skinfold
on the right side of the navel.
The Bowflex Body Leanness Program 13
®
Measurements
Using Calipers When Measuring Skinfolds
The procedure for measuring skinfold thickness is to grasp firmly with the thumb and forefinger a fold of skin and surface fat
and pull it away from the underlying muscle. Take the caliper in your other hand and open the jaws. Clamp the jaws over the
pinched skin and fat. The jaws exert constant tension at the point of contact with the skin. The thickness of the double layer of
skin and fat can then be read directly from the caliper, which is marked in millimeters.
Women
Men
Suprailium
Chest
Triceps
Abdomen
Thigh
Thigh
Total
Total
Use these figures on the following chart to determine your
body-fat percentage and enter the number on the line
below.
Starting body-fat percentage
Optional Picture Taking
Pictures can be the most exciting evaluation you can do. The
numbers and the tape measurements are great, but actually
seeing differences from comparison photographs of yourself is
quite ­satisfying.
Taking full-length photographs is not difficult, but to see the
maximum difference between before and after, you should
follow these ­guidelines.
1) Keep everything the same. Wear the same outfit, a snug
solid color is best, and have the person taking the picture
stand in the same place, with the same setting behind you.
2) Make sure you stand against an ­uncluttered, light
background.
14
3) Have the person taking the photograph move away from
you until he can see your entire body in the viewfinder.
4) Stand relaxed for three pictures, front, right side, and back.
Do not try to suck in your stomach.
5) Interlace your fingers and place them on top of your head,
so the contours of your torso will be plainly visible. Keep
your feet 8” (20 cm) apart in all three pictures.
6) When you get the film developed tell the processors to
make your after photos the same size as your previous
ones. This way, your height in both sets
of photos is equal and more valid comparisons can
be made.
The Bowflex Body Leanness Program
®
Determining Your Body Fat
To Use The Nomogram:
1) Locate the sum of your three skinfolds in the right column and mark it.
2) Locate your age in years on the far left column and mark it.
3) Connect the two marks with a straightedge. Where the straightedge intersects the line in the middle column appropriate to
you, you will find your body-fat percentage.
Baun, W.D, Baun, M.R., and Raven, P.B. A nomogram for the estimate of percent body fat from generalized equations. Research
Quarterly for Exercise and Motivator® 2, 52:380-384, 1981.
130
125
120
115
Female
110
Male
105
40
33
Age in Years
55
90
29
34
40
35
30
25
20
15
85
27
32
50
45
95
36
Sum of Three Skinfolds (mm)
31
60
100
38
80
25
30
23
75
28
70
21
19
17
15
13
11
9
7
5
3
Percent
Body-Fat
26
65
24
60
22
55
20
50
18
45
16
40
14
35
12
10
30
25
20
15
10
The Bowflex Body Leanness Program 15
®
Calculating Lean Body Mass
Now that you know your body-fat percentage, you can calculate your lean-body percentage. This will eventually show you how
many pounds of muscle were added to your body, after completing the program.
For Example:
Before the program, Joe weighs 200 pounds (90.7 kg) and measures 30% fat, which amounts to 60 pounds (27.2 kg). Thus, his
lean-body mass is 70%, or 140 pounds (63.5 kg).
After the program, Joe weighs 180 pounds (81.6 kg) and is 20% fat, which equals 36 pounds (16.3 kg). His­­ lean-body mass is
80%, or 144 pounds (65.3 kg).
Simple calculations allow us to find the amount of fat Joe lost, and the amount of muscle Joe gained. Before fat weight (60
pounds), minus after fat weight (36 pounds) equals 24 pounds (10.8 kg) of fat lost. After lean-mass weight (144 pounds) minus
before lean-mass weight (140 pounds) equals 4 pounds (1.8 kg) of muscle gained.
Enter Your Information Here: (Pounds or Kilograms)
Before
Body Weight
Body Weight
Body Fat Weight
=
x
Fat Percentage
Weight of Body Fat
–
Lean-Body Weight
=
Use the Same Factors to Calculate After Six Weeks.
Body Weight
Fat Percentage
Body Weight
Body Fat Weight
=
x
After
Weight of Body Fat
–
Lean-Body Weight
=
Final Results
Before Body Fat Weight
After Lean-Mass Weight
Before Lean-Mass Weight
–
16
Total Fat Lost
=
–
After Body Fat Weight
Total Lean-Mass Gained
=
The Bowflex Body Leanness Program
®
Your Results Summary Sheet
Name
Age
Height
Weight Loss
Weight Before
Muscle Gain
Weight After
Fat Loss
Please follow the instructions in the “Measurements” section for measuring circumferences.
Measurements
Before
After
Difference
Right Arm
Left Arm
2” (5 cm) Above Navel
Navel
2” (5 cm) Below Navel
Hips
Right Thigh
Left Thigh
Total
Percent Body Fat
If you wish to send in your results to the Bowflex Division, please send to: Bowflex® Results, 16400 SE Nautilus Drive,
Vancouver, Washington, USA 98683. Or you may fax this sheet to Bowflex Results at 1-360-694-7755. Please include your name,
address, and phone number. Submissions may be selected for use in ­promotional marketing materials.
The Bowflex Body Leanness Program 17
®
The Workouts
GUIDELINES Week 1&2
All exercises should be practiced with one set of 8 to 12 repetitions. The style of ­performance is very important. The movement
for each repetition should be 4 seconds in the positive phase and 4 seconds in the negative. Keep the motion slow and smooth.
When 12 repetitions are accomplished, increase the resistance by approximately 5 ­percent. Keep the time between exercises to
a minimum, no longer than 60 seconds. No workout should take more than 30 minutes to complete. Perform each workout three
days a week.
Exercise
Leg Extension
Bench Press
Lying Biceps Curl
Seated Shoulder Press
Seated Abdominal Crunch
Sets
1
1
1
1
1
Reps
8-12
8-12
8-12
8-12
8-12
GUIDELINES Week 3&4
All exercises should be practiced with one set of 8 to 12 repetitions. The style of ­performance is very important. The movement
for each repetition should be 4 seconds in the positive phase and 4 seconds in the negative. Keep the motion slow and smooth.
When 12 repetitions are accomplished, increase the resistance by approximately 5 ­percent. Keep the time between exercises to
a minimum, no longer than 45 seconds. No workout should take more than 30 minutes to complete. Perform each workout three
days a week.
Exercise
Leg Extension
Bench Press
Lying Biceps Curl
Seated Shoulder Press
Rear Deltoid Rows*
Seated Triceps Extension
Seated Abdominal Crunch
Sets
1
1
1
1
1
1
1
Reps
8-12
8-12
8-12
8-12
8-12
8-12
8-12
GUIDELINES Week 5&6
All exercises should be practiced with one set of 8 to 12 repetitions. The style of ­performance is very important. The movement
for each repetition should be 4 seconds in the positive phase and 4 seconds in the negative. Keep the motion slow and smooth.
When 12 repetitions are accomplished, increase the resistance by approximately 5 ­percent. Keep the time between exercises to
a minimum, no longer than 30 seconds. No workout should take more than 30 minutes to complete. Perform each workout three
days a week.
Exercise
Leg Extension
Leg Press
Bench Press
Lying Biceps Curl
Lying Shoulder Pullover
Reverse Fly
Rear Deltoid Rows*
Seated Triceps Extension
Seated Abdominal Crunch
Sets
1
1
1
1
1
1
1
1
1
Reps
8-12
8-12
8-12
8-12
8-12
8-12
8-12
8-12
8-12
* The Upright Row exercise was used in Dr. Darden’s original study. Although many people have used this exercise for years, recent information in the
Physical Therapy field has caused the authors of this manual to caution against performing this exercise because of the unnatural twisting movement
created in the shoulder joint. We suggest you substitute Rear Deltoid Rows for the upright Row exercise.
18
The Bowflex Body Leanness Program
®
Eating Guidelines
You will be following a reduced-calorie nutrition program, which is divided into three two-week segments. The program is a
proven method for achieving maximal fat loss over a six-week period. It consists of a carbohydrate-rich, descending-calorie
eating plan, and a superhydration routine.
Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan:
Approximately 60 percent of the daily calories should be from carbohydrates. The other 40 percent will be
equally divided between proteins and fats. The 60:20:20 ratio of carbohydrates, proteins, and fats is ideal for maximum fat loss.
Keep Menus Simple and Food Substitutions to a Minimum:
Research has established that successful dieters prefer the same foods each day for breakfast and lunch. They
like variety, however, for dinner. Detailed menus and food choices are included later in this manual.
If you must vary from the menu items, try to stay within the 60:20:20 ratio of carbohydrates, ­proteins and fats.
For Example
Daily Amount
Calories
Carbohydrate
60%
Protein
20%
Fat
20%
2000
1900
1800
1700
1600
1500
1400
1300
1200
1100
1000
1200
1140
1080
1020
960
900
840
780
720
660
600
400
380
360
340
320
300
280
260
240
220
200
400
380
360
340
320
300
280
260
240
220
200
Avoid Too Much Stress:
Too much stress of any kind can cause the body to actually preserve fat stores. You should relax more. An after-dinner walk at
a leisurely pace is helpful. Extra sleep is suggested, since sleep ­facilitates fat loss and muscle recovery. Furthermore, to keep
the body well rested, no other exercises or activities are allowed during the six-week program. This is a
scientifically proven program that works. More is not better. Any additional exercise other than the amount recommended can
and will harm your fat loss.
The Bowflex Body Leanness Program 19
®
Superhydrate Your System
Drinking plenty of water is essential to the ­success of this
program. Drinking the ­recommended amount of water can
seem like a challenge at first. Stick with it. Carry a large
sport bottle or similar item with you ­throughout the day. After
several weeks, you will find that you actually thirst for more
and more water, and the amounts recommended are easily
reached.
Superhydration aids fat loss in a number of ways. First, the
kidneys are unable to function without adequate water. When
they do not work to capacity some of their load is dumped
onto the liver.
Don’t be surprised if you have to make more than a dozen
trips to the restroom, especially during the first week of the
program. Remember, your body is an adaptive system, and it
will soon accommodate the increased water ­consumption.
Note: Although it is doubtful that you could ever drink too
much water, a few ailments can be negatively affected by large
amounts of fluid. For example, anyone with a kidney disorder,
or anyone who takes diuretics, should consult a physician
before going on the recommended water-drinking schedule. If
you have any doubts about the recommendations, play it safe
and check with your doctor.
This diverts the liver from its primary function, which is
to metabolize stored fat into usable energy. Because it’s
performing the chores of the water-depleted kidneys, the liver
metabolizes less fat.
Second, overeating can be averted through water intake, as
water can keep the stomach feeling full and satisfied between
meals.
Third, ice-cold water requires calories to warm it to core body
temperature. In fact, 1 US gallon of ­­­ice cold water (
3.8 l) generates 123 calories of heat ­energy.
You’ll be drinking from 1 to 1 5/8 US gallons
(3.8 - 6.2 liters) of water each day on the following
superhydration schedule:
Week 1 = drink four 32-oz. bottles (3.8 liters) of ­­ice-cold water per day.
Week 2 = drink four and a half 32-oz. bottles (4.3 liters) of ice-cold water per day.
Week 3 = drink five 32-oz. bottles (4.6 liters) of ice-cold water per day.
Week 4 = drink five and a half 32-oz. bottles (5.2 liters) of ice-cold water per day.
Week 5 = drink six 32-oz. bottles (5.7 liters) of ice-cold water per day.
Week 6 = drink six and a half 32-oz. bottles (6.2 liters) of ­­ice-cold water per day.
20
The Bowflex Body Leanness Program
®
The Eating Plan
The menus in the Bowflex® eating plan are designed for
maximum fat-loss effectiveness and nutritional value. For best
results, follow them exactly.
Every attempt has been made to utilize current popular
brand names and accurate calorie counts, which are listed
in the menus. But as you probably realize the products
are sometimes changed or discontinued. If a listed item
is not available in your area, you’ll need to substitute a
similar product. Become an informed label ­reader at your
supermarket. Ask questions about any products you don’t
understand. Supermarket managers are usually helpful. If they
don’t have an answer to your question, they will get it for you.
Each day you will choose a limited selection of foods for
breakfast and lunch. Most people can consume the same
basic breakfast and the same basic lunch for months with
little modification. Ample variety during your evening meal,
­however, will make daily eating interesting and enjoyable.
Additionally, the eating plan includes a mid-afternoon and
late-night snack to keep your energy high and your hunger
low.
You’ll always have a 300 calorie breakfast, a 300 calorie
lunch, and a 300 calorie dinner (women), or 500 calorie dinner
(men). With each two-week descend, only your
snack calories will change: from 400 to 300 to 200 calories
per day (men), or 300 to 200 to 100 calories
per day (women). For each of your five daily meals, you’ll have
at least three choices.
Everything has been simplified so even the most kitchen-inept
man or woman can succeed. Very little cooking is required. All
you have to do is read the menus, select your food choices,
and follow the directions. It’s as simple as that.
If you find that you wish to vary from the ­outline menu items
try to stay with in the 60:20:20 ratio of carbohydrates,
proteins, and fats.
Begin Week 1 on Monday and continue through Sunday. Week
2 is a repeat of Week 1. Calories for each food are noted in
parentheses. A ­shopping list follows.
The eating plan for the next six weeks descends:
Week 1 & 2:
Men 1500 calories per day.
Women 1200 calories per day.
Week 3 & 4:
Men 1400 calories per day.
Women 1100 calories per day.
Week 5 & 6:
Men 1300 calories per day.
Women 1000 calories per day.
The Bowflex Body Leanness Program 21
®
The Eating Plan - US Measurements
Breakfast = 300 calories
Choice of bagel, cereal or shake.
Bagel
1 plain bagel, Sarah Lee® (frozen) (210)
3/4 oz. light cream cheese (45)
1/2 C. orange juice, fresh or frozen (55)
Any beverage without calories, caffeine, or
­sodium, such as decaffeinated coffee or tea.
Cereal
1.5 oz. (42 grams) serving equals
approximately 165 calories.
Choice of one: Kellogg’s® Low Fat Granola
(without raisins), General Mills® Honey Nut
Clusters, General Mills® Basic 4
1/2 C. skim milk (45)
3/4 C. orange juice (82)
Noncaloric beverage
Shake (choice of one shake)
Place ingredients in blender. Blend until
smooth.
Banana-Orange Shake
1 large banana (8 3/4 inches long) (100)
1/2 C. orange juice (55)
1/2 C. skim milk (45)
2 T. wheat germ (66)
1 t. safflower oil (42)
2 ice cubes (optional)
or Chocolate or Vanilla Shake
1 packet Carnation® Instant Breakfast,
Champion UltraMet®, or another diet
shake powder that contains the appropriate
calories (100)
1 C. skim milk (90)
1/2 large banana (8 3/4 inches long) (50)
1 t. safflower oil (42)
1 t. Carnation® Malted Milk powder (20)
2 ice cubes (optional)
Lunch = 300 calories.
Choice of sandwich, soup or salad.
Sandwich
2 slices whole wheat bread (140)
2 t. Promise Ultra® Vegetable Oil Spread
(24)
2 oz. white meat (about 8 thin slices),
­chicken or turkey (80)
1 oz. fat-free cheese (1 1/2 slices) (50)
(Opt.: Add to bread 1 t. Dijon ­mustard (0)
Noncaloric beverage
22
Soup (choice of one soup)
• Healthy Choice® Hearty Chicken, 15-oz.
can (260), or
• Campbell’s® Healthy Request Hearty
Vegetable Beef, 16-oz. can (260)
1/2 slice whole-wheat bread (35)
Noncaloric beverage
Chef Salad
2 C. lettuce, chopped (20)
2 oz. white meat, chicken or turkey (80)
2 oz. fat-free cheese (100)
4 slices tomato, chopped (28)
1 T. Italian, fat-free dressing (6)
1 slice whole wheat bread (70)
Noncaloric beverage
Mid-Afternoon Snack
Men–200 calories for Weeks 1&2;
150 calories for Weeks 3&4;
100 calories for Weeks 5&6.
Women–150 calories for Weeks 1&2;
100 ­calories for Weeks 3&4;
50 calories for Weeks 5&6.
Choose calories from:
1 large banana (8 3/4 inches long) (100)
1 apple (3-inch diameter) (100)
1/2 cantaloupe (5-inch diameter) (94)
5 dried prunes (100)
1 oz. (2 small 1/2 oz. boxes) raisins (82)
1 C. light, nonfat, flavored yogurt (100)
Dinner
Men–500 calories, Women–300 calories
Choice of tuna salad dinner, steak
dinner or frozen microwave dinner.
Tuna Salad Dinner
In a large bowl, mix the following:
1 6-oz. can chunk light tuna in water (180)
1 T. Hellmann’s® Light, Reduced-Calorie
Mayonnaise (50)
2 T. sweet pickle relish (40)
1/4 C. whole kernel corn, canned, no salt
added (30)
Noncaloric beverage
Men add:
1/2 C. sliced white potatoes, canned (45)
2 slices whole wheat bread (140)
Steak Dinner
3 oz. lean sirloin, broiled (176)
1/2 C. sweet peas, canned, no salt added
(60)
1/2 C. beets, canned (35)
1/2 C. skim milk (45)
Noncaloric beverage
Men add:
2 slices whole wheat bread (140)
1 t. Promise Ultra® Vegetable Oil Spread
(12)
1/2 C. skim milk (45)
Frozen Microwave Dinner
Choice of one meal:
• Glazed Chicken Dinner, Lean Cuisine®
(230)
2/3 C. skim milk (60)
Noncaloric beverage
• Lasagna with Meat Sauce, Lean Cuisine®
(240)
1/2 C. skim milk (45)
Noncaloric beverage
• Macaroni and Cheese, Weight Watchers®
(260)
1/2 C. skim milk (45)
Noncaloric beverage
• Broccoli & Cheddar Cheese Sauce over
Baked Potato, Lean Cuisine® Lunch Express
(250)
1/2 C. skim milk (45)
Noncaloric beverage
• Grilled Turkey Breast, Healthy Choice®
(260)
1/2 C. skim milk (45)
Noncaloric beverage
Men add:
2 slices whole wheat bread (140)
2 t. Promise Ultra® Vegetable Oil Spread
(24)
1/2 C. skim milk (45)
Late-Night Snack
Men–200 calories for 1&2; 150 calories for
Weeks 3&4; 100 calories for Weeks 5&6.
Women–150 calories for Weeks 1&2; 100
­calories for Weeks 3&4; 50 calories for
Weeks 5&6.
Choose calories from afternoon snack
selections plus the following:
1/2 C. low-fat frozen yogurt (100)
2 C. light, microwave popcorn (100)
The Bowflex Body Leanness Program
®
The Eating Plan - Metric Measurements*
Breakfast = 300 calories
Choice of bagel, cereal or shake.
Bagel
1 plain bagel, Sarah Lee® (frozen) (210)
21 g light cream cheese (45)
120 ml orange juice, fresh or frozen (55)
Any beverage without calories, caffeine, or
­sodium, such as decaffeinated coffee or tea.
Cereal
42 gram serving equals
approximately 165 calories.
Choice of one: Kellogg’s® Low Fat Granola
(without raisins), General Mills® Honey Nut
Clusters, General Mills® Basic 4
120 ml skim milk (45)
177 ml orange juice (82)
Noncaloric beverage
Shake (choice of one shake)
Place ingredients in blender. Blend until
smooth.
Banana-Orange Shake
1 large banana (22 cm long) (100)
120 ml orange juice (55)
120 ml skim milk (45)
15 ml wheat germ (66)
5 ml safflower oil (42)
2 ice cubes (optional)
or Chocolate or Vanilla Shake
1 packet Carnation® Instant Breakfast,
Champion UltraMet®, or another diet
shake powder that contains the appropriate
calories (100)
240 ml skim milk (90)
1/2 large banana (22 cm long) (50)
5 ml safflower oil (42)
5 ml Carnation® Malted Milk powder (20)
2 ice cubes (optional)
Lunch = 300 calories.
Choice of sandwich, soup or salad.
Sandwich
2 slices whole wheat bread (140)
10 ml Promise Ultra® Vegetable Oil
Spread (24)
57 g white meat (about 8 thin slices), ­chicken
or turkey (80)
28 g fat-free cheese (1 1/2 slices) (50)
(Opt.: Add to bread 5 ml Dijon ­mustard (0)
Noncaloric beverage
Soup (choice of one soup)
• Healthy Choice® Hearty Chicken, 420 g
can (260), or
• Campbell’s® Healthy Request Hearty
Vegetable Beef, 450 g can (260)
1/2 slice whole-wheat bread (35)
Noncaloric beverage
Chef Salad
480 ml lettuce, chopped (20)
57 g white meat, chicken or turkey (80)
57 g fat-free cheese (100)
4 slices tomato, chopped (28)
15 ml Italian, fat-free dressing (6)
1 slice whole wheat bread (70)
Noncaloric beverage
Mid-Afternoon Snack
Men–200 calories for Weeks 1&2;
150 calories for Weeks 3&4;
100 calories for Weeks 5&6.
Women–150 calories for Weeks 1&2;
100 ­calories for Weeks 3&4;
50 calories for Weeks 5&6.
Choose calories from:
1 large banana (22 cm long) (100)
1 apple (7.6 cm diameter) (100)
1/2 cantaloupe (12.7 cm diameter) (94)
5 dried prunes (100)
28 g (2 small 14 g. boxes) raisins (82)
240 ml light, nonfat, flavored yogurt (100)
Dinner
Men–500 calories, Women–300 calories
Choice of tuna salad dinner, steak
dinner or frozen microwave dinner.
Tuna Salad Dinner
In a large bowl, mix the following:
1 can (170 g) chunk light tuna in water (180)
15 ml Hellmann’s® Light, Reduced-Calorie
Mayonnaise (50)
30 ml sweet pickle relish (40)
60 ml whole kernel corn, canned, no salt
added (30)
Noncaloric beverage
Men add:
120 ml sliced white potatoes, canned (45)
2 slices whole wheat bread (140)
Steak Dinner
85 g lean sirloin, broiled (176)
120 ml sweet peas, canned, no salt
added (60)
120 ml beets, canned (35)
120 ml skim milk (45)
Noncaloric beverage
Men add:
2 slices whole wheat bread (140)
5 ml Promise Ultra® Vegetable Oil Spread
(12)
120 ml skim milk (45)
Frozen Microwave Dinner
Choose one meal:
• Glazed Chicken Dinner, Lean Cuisine®
(230)
160 ml skim milk (60)
Noncaloric beverage
• Lasagna with Meat Sauce, Lean Cuisine®
(240)
120 ml skim milk (45)
Noncaloric beverage
• Macaroni and Cheese, Weight Watchers®
(260)
120 ml skim milk (45)
Noncaloric beverage
• Broccoli & Cheddar Cheese Sauce over
Baked Potato, Lean Cuisine® Lunch Express
(250)
120 ml skim milk (45)
Noncaloric beverage
• Grilled Turkey Breast, Healthy Choice®
(260)
120 ml skim milk (45)
Noncaloric beverage
Men add:
2 slices whole-wheat bread (140)
10 ml Promise Ultra® Vegetable Oil
Spread (24)
120 ml skim milk (45)
Late-Night Snack
Men–200 calories for 1&2; 150 calories for
Weeks 3&4; 100 calories for Weeks 5&6.
Women–150 calories for Weeks 1&2; 100
­calories for Weeks 3&4; 50 calories for
Weeks 5&6.
Choose calories from afternoon snack
selections plus the following:
120 ml low-fat frozen yogurt (100)
240 ml light, microwave popcorn (100)
* Nutritionally equivalent products with similar calorie counts may be substituted if recommended products cannot be found.
The Bowflex Body Leanness Program 23
®
Shopping List
Quantities needed for listed items will depend on your specific
selections. Review your choices and adjust the shopping list
accordingly. It may be helpful for you to photocopy this list
each week before doing your shopping.
Meat, Poultry, Fish and Entrees
Staples
Healthy Choice® Hearty Chicken, Campbell’s® Healthy
Request Hearty Vegetable Beef.
Orange juice, skim milk, whole-wheat bread, Promise Ultra®
Vegetable Oil Spread, Italian fat-free dressing, Dijon mustard,
safflower oil, noncaloric beverages
(tea, decaffeinated coffee, diet soft drinks, water).
Grains
Bagels, Sarah Lee® (frozen)
Cereals – 1.5 oz. (42 g) serving equals ­approximately 165
calories; Kellogg’s® Low-Fat Granola (without raisins),
General Mills® Honey Nut Clusters, General Mills® Basic 4.
Chicken (thin sliced), turkey (thin sliced), tuna
(canned in water), sirloin steak (lean).
Canned soup:
Frozen microwave dinners or
entrees:
Lean Cuisine® Glazed Chicken Dinner, Lean Cuisine® Lasagna
with Meat Sauce, Lean Cuisine® Lunch Express Broccoli &
Cheddar Cheese over Potato, Weight Watchers® Macaroni
and Cheese, Healthy Choice® Grilled Turkey Breast.
Wheat germ, malted milk powder, popcorn
(microwave light).
Fruits
Bananas, large (8 3/4 inches [22 cm] long), apples (3-inch [7.6
cm] diameter), cantaloupes (5-inch [12.7 cm] diameter), dried
prunes, raisins.
Vegetables
Lettuce, tomatoes, whole kernel corn (canned no salt added),
sweet peas, (canned no salt added), sliced white potatoes
(canned), cut beets (canned).
Dairy
Yogurt (light nonfat), cream cheese (light), cheese
(fat-free), low-fat frozen yogurt, Carnation® Instant Breakfast
packets, Champion UltraMet® Packets.
24
The Bowflex Body Leanness Program
®
Q&A
Q. I’m a middle-aged woman who gets black
and blue marks on my legs when I diet. Am
I doing anything wrong?
Q. I often get headaches when I eat only 1000
calories a day. What should I do?
A. Your headaches may be caused by going longer than three
hours between meals or snacks. Try spacing your meals
and snacks where there are fewer hours between them.
Some people who are used to drinking regular coffee with
caffeine notice headaches when they stop consuming
coffee for several days. If this is the case with you, you
might want to ease off the coffee more gradually.
Q. I don’t like red meat. I notice that the
Lean Cuisine® Lasagna with Meat Sauce
­contains beef. What can I ­substitute for it?
A. Lean Cuisine® has many other frozen dinners that you may
substitute for Lasagna with Meat Sauce. Try to find one
that contains the same calories, with approximately 15 to
20 percent of the calories coming from fat. Some of the
Lean Cuisine® dinners actually have too little fat for my
nutritional requirements.
Q. M
ay I have dinner for lunch and lunch for
dinner?
A. Yes.
Q. I tend to get a headache when I drink cold
water. Can I drink water without it being
chilled?
A. Yes, but you won’t get the 123 calories or more
thermogenic effect from warming the cold water to core
body temperature. Try a more gradual drinking of the cold
water. You may have been consuming it too quickly.
Q. Is it possible to drink too much water?
A. Certainly. To do so, however, you’d probably have to drink
four or five times as much per day as I’m recommending.
There are a few ailments that can be negatively affected
by large amounts of fluid. If you feel you have a problem,
check with your doctor before starting the program.
Q. Is bottled water better than tap water?
A. Research shows that bottled water is not always higher
quality water than tap water. The decision to drink bottled
water or not is usually one of taste. If you dislike the taste
of your tap water, then drink your favorite bottled water.
But first you might want to try a twist of lemon or lime
added to the water from your tap. Some people say it
makes a significant difference in the taste.
A. I doubt you are doing anything wrong. Such black and
blue marks are usually the result of an increased level
of estrogen circulating in your body, which weakens the
walls of the capillaries and causes them to break under the
slightest pressure. When this happens, blood escapes and
a bruise occurs. Estrogen is broken down in the liver, and
so is fat. When you are dieting, your liver breaks down the
fat, leaving a lot more estrogen in the bloodstream.
It may be helpful to supplement your diet with a little
extra vitamin C each day to help toughen the walls of the
capillaries.
Q. I’m a 40-year-old woman with a teenage
son and ­daughter. My husband and I both
want to lose 10 pounds (4.5 kg) and the
children would also like to lose some
weight. Can I put the whole family on the
program?
A. It would be great if you could, but you ­cannot. The number
of calories per day is the problem. Teenagers require
significantly more calories each day than 1500, which is
the ­highest level. Check with a registered dietician (RD) for
appropriate recommendations.
Your teenage son and daughter, however, could follow the
Bowflex® exercise routines.
Q. I’m afraid that I might get large, unfeminine
muscles from some of the Bowflex®
exercises you recommend in this course.
What can I do to prevent this from
happening?
A. You are worrying about large muscles unnecessarily.
Building large muscles requires two conditions. First, the
individual must have long muscles and short tendons.
Second, an abundance of testosterone must be present
in the blood stream. Women almost never have either of
these conditions.
Under no circumstances could 99.99 percent of American
women develop excessively large muscles. Progressive
resistance exercise such as Bowflex® home gym will
make your muscles larger—but not excessively large—
and larger muscles will make your body firmer and more
shapely.
The Bowflex Body Leanness Program 25
®
Q&A
Q. W
hy is it so important I perform the
Bowflex® ­exercises with a 4-second count
on the lifting and ­lowering?
A. Because a slow, smooth 4-second lifting ­followed by a
4-second lowering involves more muscle fibers more
thoroughly than faster speeds of movement. The more
completely each involved muscle fiber works simply means
you’ll get better muscle-building results.
especially if you are on a reduced-calorie diet—causes you
to get the blahs and quickly lose your enthusiasm. If this
happens, you’re sure to break
your diet.
The primary purpose of this program is to lose fat in the
most effective and most efficient ­manner. Fat loss is
prioritized and maximized by building muscle at the same
time. The ­­­muscle-building process is optimized by a wellrested recovery ability, which necessitates keeping your
strenuous and moderately strenuous activities to a bare
minimum.
A. Let’s say your goal is to do 10 repetitions on a specific
Bowflex® exercise that is performed in the recommended
4-second lifting and ­­4-­second lowering style. Here are the
proper ­breathing guidelines to follow:
Once you get your body fat to a low level, you can add
other activities—and I encourage you to do
so—to your weekly fitness schedule. For now, follow the
plan exactly as directed.
One suggestion is to team up with a partner. Most people
are more motivated and make ­better progress if they go
through the program with a friend. In selecting a training
partner, here are several things to keep in mind:
Q. W
hat happens after six weeks? How do I
continue the program if I need to lose more
weight?
Q. I’m confused about how to breathe during
each Bowflex® exercise?
• Your partner should be similar to you in age and condition.
• Your partner should be serious about ­getting into shape and
making a ­commitment. That commitment means you’ll be
exercising together one hour, three times per week. Each
of your joint training sessions should take ­approximately
50 minutes: 25 minutes for your workout and 25 minutes
supervising your partner’s workout.
• Your partner should be someone with whom you’ll share a
spirit of cooperation, not competition.
Repeat the eating plan exactly as before: Men, go back
to 1500 calories a day for two weeks. Women, go back
to 1200 calories a day for two weeks. Then, descend your
calories in the same manner.
• Your partner should not be your spouse, brother, sister, or
other family member. You do not want normal interpersonal
problems to interfere with the training.
Keep your superhydration schedule at the ­highest level. In
other words, sip 1 5/8 gallons (6.2 l) of
ice-cold water each day.
Continue your Bowflex® exercise routine at the highest
level. Perform the same 10 exercises three times per week.
Try to get as strong as you can in each exercise, while
always focusing on the 4-second count in both lifting and
lowering.
Q. W
hy won’t you allow me to do aerobic
dancing on my ­off-days to speed up the
loss of body fat?
A. Because doing so doesn’t speed up fat loss. Aerobic
dancing—and other activities such as running, swimming,
cycling, stair-stepping, and racquetball—do not contribute
significantly to the fat-loss process. In fact, when added
to ­proper strength training they can actually retard the
reduction of fat.
26
A. You should repeat the program for as long as it takes you to
reach your goal. For example, it took Barry Ozer three sixweek sessions—18 weeks—to lose all of his excessive
fat, which amounted to 75 pounds (34 kg). There are,
however, a few guidelines and modifications to apply.
Fat loss is retarded in two ways. Too much ­repetitive
activity prevents maximum muscle building by
using up your recover ability. A well-rested recover ability
is necessary for muscle growth. Too much activity—
The Bowflex Body Leanness Program
®
Q&A
Q. I’m pleased that I lost the fat I wanted to
lose. What do I do to maintain my new
body weight?
A. Once you’ve lost your excessive fat, your next task is to
maintain that status. Here are the adjustments you need to
make to your current practices.
Adhere to a carbohydrate-rich, moderatecalorie eating plan.
Instead of eating from 1000 to 1500 calories a day, you’ll be
consuming from 1600 to 2400 calories per day. Maybe you
can eat even more after your new body weight has stabilized.
Trial-and-error experimentation is a must. Women should start
with 1600 calories, and men with 2000 calories per day. Note
what happens after a week. If your body weight keeps going
down, raise the calories by 100 or 200, ­depending on how
much weight you lost during the last week. Soon, you should
reach a level where your body weight stabilizes. That level
is your daily calorie requirement. Naturally, you’ll be able to
consume other foods than those listed in the Bowflex® eating
plan. By then, however, you should know the value of being
a smart shopper and a wise eater. Read labels. Compare
nutritional information. Be conscious of the ideal 60:20:20
ratio for carbohydrates, proteins, and fats.
Eat smaller meals more frequently.
You’ve been limiting your five meals per day to 300 calories if
you’re a woman, or 500 calories if you’re a man. You may now
up the calories by 100. What ­happens if during a single meal
you eat more than 400 calories if you’re a woman, or 600
­calories if you’re a man? Don’t panic. Simply understand that
you will sometimes backslide. Learn to anticipate these urges
and take ­corrective action.
Drink at least 1 gallon (3.8 liter) of cold water
each day.
You should realize by now the benefits of ­consuming plenty of
water each day. Make your water bottle a permanent part of
your lifestyle.
keep it on 100 pounds and do not go up to 105 pounds. You
can maintain the 100-pound level much easier that you can
increase it. Second, you do not need to train three times a
week. You can maintain your strength at twice a week.
Add variety to your Bowflex® routines.
Now is the time to introduce more variety to your routines by
adding some new exercises while removing some old ones.
Below are two sample routines.
Maintenance Routine 1
1. Seated Hip Abduction
2. Seated Hip Adduction
3. Seated Straight Leg Calf Raise
4. Chest Fly
5. Incline Bench Press
6. Shoulder Pullover
7. Shoulder Shrug
8. Standing Biceps Curl
9. Seated Wrist Curl
10. Seated Wrist Extension
Maintenance Routine 2
1. Leg Curl
2. Leg Extension
3. Standing Lateral Shoulder Raise
4. Seated Shoulder Press
5. Rear Deltoid Row
6. Decline Press
7. Reverse Curl
8. Seated Triceps Extension
9. Low Back Extension
10. Abdominal Crunch
Train on Bowflex® home gym at least twice a
week.
Look in your Bowflex® Motivator® 2 Home Gym Owner’s
Manual for descriptions of the new exercises.
There are two primary differences between maintenance and
strength-building routines. First, for ­maintenance, you do not
have to increase the resistance each week or so. If you can
do 100 pounds for 12 repetitions on the leg extension, then
Be consistent with your Bowflex® exercising, healthy eating,
and superhydrating — and your accomplishments may well
exceed your goals.
The Bowflex Body Leanness Program 27
®
Exercise Log
Please feel free to make copies of this chart to continue your exercise log.
EXERCISE
DATE
Sets
Bench Press
Reps
Resistance
DATE
DATE
DATE
DATE
DATE
2
10, 9
120, 130
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
28
The Bowflex Body Leanness Program
®
Define Your Goals
Your body will do what you train it to do. That’s why it’s important to define your goals and focus them. Here are some
fitness components that will help you define your goals and choose your fitness program.
Muscle Strength is the maximum force that you
can exert against resistance at one time. Your muscle
strength comes into play when you pick up a heavy bag
of groceries or lift a small child. It is developed when a
localized muscle is worked both positively (concentric)
and negatively (eccentric) at a resistance—great enough
so you can perform only five to eight repetitions of the
exercise before the ­muscle fails. Each set of repetitions is
followed by a rest interval that typically runs three times
longer than the set. Later, between exercise ­sessions,
the muscle overcompensates for the stress and usually
increases in both strength and size.
Muscle Endurance is the ability to perform repeated
contractions. It comes into play when you cross-country
ski or work on your feet all day. Endurance training
addresses the slow twitch, endurance muscle fibers,
which depend on oxygen for energy. To develop muscle
endurance, use low resistance and high ­repetitions ­about
15-20 repetitions in each set, three sets to each exercise,
working the muscle only to fatigue.
Muscle Power is the combination of strength
and speed of the muscular contraction. This is often
misinterpreted as a) being directly ­associated with certain
skill or sport and/or b) meaning that you must move fast.
Load is ­actually a more important factor than speed when
attempting to improve power. When training to achieve
muscular power, pick a resistance that fatigues you in the
3-5 repetition range. When performing these reps, it is
more important to think of contracting the muscles faster
rather than attempting to move faster. Performing sport
simulation exercises usually results in a deterioration of
the motor pattern or skill. The biomechanically sound
method of improving power in your sport is to train for
power using the correct joint movements, as described in
this manual. Then practice the skill ­associated with your
sport, learning to apply this newly achieved power.
Body Composition is the ratio of fat weight (fat) to
lean weight (muscles, bones and tissue). As you age, the
ratio shifts. The fat weight increases and the lean weight
decreases. Training for muscle strength will generally
increase muscle size and aerobic conditioning will help
burn extra calories. Performing these two forms of
exercise, either at different times or together, will create
the greatest changes in body fat weight.
Balanced Strength and alignment are the result
of equal strength developed in all parts of the body. It
comes into play in your standing and sitting posture, and
in your ability to ­perform just about any activity safely and
effectively. An over-development of the back will round
the shoulders; weak or stretched ­abdominals can cause
lower back pain. You want a balance of muscle strength in
front and back. In ­addition, you need a balance of strength
between your middle, lower, and upper body.
Flexibility is the ability of a muscle or group of muscles
to move the joint through a full range of motion. Flexibility
comes into play when you execute an overhand serve or
stretch for the top shelf in the kitchen. It is a cooperative
movement of opposite muscle groups. When a muscle
contracts, its opposite muscle group must relax for the
action to occur. Increased flexibility means an increased
range of motion, made possibly by this simultaneous
­contracting and relaxing. Good flexibility is important
in protecting the body from injury and can be achieved
through the balanced strength training programs that are
included in this manual.
Cardiovascular Endurance is the ability of the
heart and lungs to supply oxygen and ­nutrients to
exercising muscles over an ­extended period of time. It
comes into play when you jog a mile or ride a bike. It is a
­critical component of overall fitness
and health.
Define Your Goals 29
Define Your Goals
Design Your Own Program
You may want to design your own personal program
specifically geared to your goals and lifestyle. Designing
a program is easy, as long as you follow the guidelines
below.
Understand fitness and its components:
Improperly designed programs can be ­dangerous. Take
some time to review this ­manual as well as other fitness
guides.
Know your current fitness level: Before you start
any fitness program you should consult a physician who
will help you determine your current abilities.
Identify your goals: Goals are critical to ­choosing
and designing an exercise program that fits and enhances
your lifestyle, but so is strategy. It’s important not to rush
the process and try to accomplish too much too soon.
That will lead to setbacks and discouragement. Instead,
set a series of smaller achievable goals.
Select complementary exercises: Be sure to pair
exercises that address compound joint movements and
single joint movements. In addition, select exercises that
address ­complementary muscle groups.
Put first things first: During each session, first work
muscle groups that need the most ­training.
Training variables: When designing your own
program there are several variables that, when mixed
properly, will equal the right fitness ­formula for you. In
order to find out the best formula, you must experiment
with several combinations of variables.
The variables are as follows:
• Training Frequency: The number of times you
train per week. We ­recommend daily activity but
not daily training of the same muscle group.
• Training Intensity: The amount of ­resistance
used during your repetition.
• Training Volume: The number of repetitions
and sets performed.
• Rest Intervals: The time you rest between sets
and the time you rest between workouts.
Once you’ve established a base of fitness,
­follow these basic principles:
• Isolate Muscle Groups: Focus work on
specific muscle groups.
•Progressive Loading: The gradual ­systematic
increase of repetitions, ­resistance and exercise
period.
Remember your cardiovascular component:
Any fitness program must contain a ­cardiovascular
fitness component to be ­complete. So complement your
resistance ­training with aerobic exercise such
as walking, running, or bicycling.
30
Define Your Goals
Define Your Goals
Working Out
Breathing
A workout begins in your mind’s eye. With concentration and
visualization you can approach your workout with a positive,
­constructive attitude.
The most important part of breathing during exercise is, quite
simply, that you do it. Breathing in or out during the actual
­performance is not dependent upon the ­direction of air flow
relative to exertion. It is, in fact, a mechanical process that
changes the position of your spine as your rib cage moves.
Here are some tips for breathing:
A good pre-workout mental routine is to sit and
relax, so that you can focus on what you are about
to do and think about achieving your end goal.
We recommend that you warm up by doing light stretching
and performing light exercises on the Bowflex® Motivator® 2
home gym.
1) Be cautious when you are ­concentrating or exerting
effort. This is when you will probably hold your
breath. DO NOT hold your breath. Do not exaggerate
breathing. Depth of inhalation and exhalation should
be ­natural for the ­situation.
Cooling Down
2) Allow breathing to occur, naturally, don’t force it.
Warming Up
An essential part of the exercise routine is the cool down.
Gradually reduce the level of ­exercise intensity so that blood
does not ­accumulate in one muscle group, but continues to
circulate at a decreasing rate. Remember to gradually move
yourself into a relaxed state.
Warm Up / Cool Down
Aerobic Rowing — Warm Up or Cool Down
Muscles worked:
Pectoralis Major; Anterior Deltoids
START
FINISH
Bench Position:
Removed, Free Sliding Seat
Accessory:
Leg Press Belt
Pulleys:
Chest Bar
Success Tips
•Maintain good spinal alignment. Keep chest
lifted.
•Bend from the hip during movement, not from
the waist.
•You may hold onto the Leg Press Belt to
improve stability.
START
•Remove the Bench and place the
Seat in Free Sliding position.
•Attach resistance and sit facing the
Power Rod® unit.
•Brace your feet against the
Chest Bar.
ACTION
•Initiate movement by extending
your knees while simultaneously
bending your arms and pinching your
shoulder blades together.
•Control the return to the Start
position by slowly bending
your legs.
Warm Up/Cool Down 31
Chest Exercises
Bench Press — Shoulder Horizontal Adduction (and elbow extension)
Muscles worked:
Pectoralis Major; Deltoids; Triceps
START
FINISH
Bench Position:
45˚ incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
•Maintain a 90° angle between upper arms
and torso throughout motion.
•Keep chest muscles tightened. Limit and
control your range of motion.
•Keep knees bent, feet on floor, head back
against bench.
•Keep elbows in front of shoulders.
•Keep shoulder blades pinched together and
maintain good spinal alignment.
START
ACTION
•Grasp Hand Grips in both hands.
•Slowly bend your elbows until hands
are at chest level. Rotate upper
arms away from torso, elbows out,
palms forward.
•Line up arms with cables keeping
your wrists straight.
•Raise chest, pinch shoulder blades
together, and maintain a slight,
comfortable arch in your lower back.
•Press your hands forward,
straightening your arms while
moving your hands together. Do not
lock elbows.
•Return to Start position, keeping
your wrists at shoulder width and in
line with the cables.
Chest Fly — Shoulder Horizontal Adduction (elbow stabilized)
Muscles worked:
Pectoralis Major; Anterior Deltoid
START
FINISH
Bench Position:
45˚ incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Maintain a 60-90° angle between upper arms
and torso during exercise.
• Keep chest muscles tightened. Limit and
control your range of motion.
• Keep knees bent, feet on floor, head back
against bench.
• To improve your pectoralis involvement,
keep your shoulder blades pinched
together throughout upward and downward
movements.
32
START
•Grasp Hand Grips in both hands.
•Open your arms into a wide, elbow
bent position. Keeping elbows and
forearms below chest level, palms
forward.
•Raise chest, pinch shoulder blades
together, and maintain a slight,
comfortable arch in your
lower back.
ACTION
•Slowly press your arms forward and
upward, straightening arms and
moving your hands together.
•Rotate your wrists and forearms
upward.
•Slowly return to Start position.
Chest Exercises
Chest Exercises
Decline Bench Press — Shoulder Horizontal Adduction (and elbow extension)
Muscles worked:
Pectoralis Major; Deltoids; Triceps
START
FINISH
Bench Position:
45˚ incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
•Maintain a 90° angle between your upper
arms and torso at the start of the motion, and
slightly less than 90° at the finish.
•Keep knees bent, feet on floor, head back
against bench.
•Do not let your elbows travel behind your
shoulders.
•Keep shoulder blades pinched together and
maintain good spinal alignment.
START
•Grasp Hand Grips in both hands.
•Cables travel beneath arms, forearms
aligned with cables.
•Bend your elbows back, keeping upper
arms at a 90° angle from your torso.
Elbows should be 10° (5-6" or 13-15
cm) lower than the standard Bench
Press position.
•Raise chest, pinch shoulder blades
together, and maintain a comfortable
arch in lower back.
ACTION
•Slowly press your hands forward,
straightening your arms while
moving your hands to the center and
downward, at least 10° below your
shoulders. Do not lock your elbows.
• Slowly return to the starting
position, keeping your wrists steady
and your movements slow and
controlled.
Incline Bench Press — Shoulder Horizontal Adduction (and elbow extension)
Muscles worked:
Pectoralis Major; Deltoids; Triceps
START
FINISH
Bench Position:
45˚ incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
•Maintain a 90° angle between your upper
arms and torso at the start of the motion, and
slightly less than 90° at the finish.
•Keep knees bent, feet on floor, head back
against bench.
•Do not let your elbows travel behind your
shoulders.
•Keep shoulder blades pinched together and
maintain good spinal alignment.
START
ACTION
•Grasp Hand Grips in both hands.
•Cables travel above forearms. Keep
your forearms in line with the cables
at all times.
•Bend your elbows back, keeping
upper arms at a 90° angle from
torso. Forearms 10-15° (6-8" or
13-20 cm) higher than Bench Press
position.
•Raise chest, pinch shoulder blades
together, and maintain a slight arch
in your lower back.
•Slowly press your hands forward,
straightening your arms and moving
hands to the center and downward,
at least 10° above your shoulders.
•Slowly return to the starting
position, keeping your wrists steady
and your movements slow and
controlled.
Chest Exercises 33
Chest Exercises
Resisted Punch — Shoulder Flexion, Elbow Extension, Scapular Protraction
Muscles worked:
Anterior Deltoid; Triceps
START
FINISH
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
•Maintain an upright, erect posture as your
trunk rotates with the punch.
•Keep knees bent and feet on floor.
•Maintain good spinal alignment.
START
•Sit on the bench facing away from
the Power Rod® unit.
•Reach behind your body and grasp
one Hand Grip with an overhand
grip, as shown above.
•Bend your elbows until your hands
are level with your waist.
ACTION
•Using moderate speed, rotate your
trunk and press your arm(s) forward
to full extension, allowing shoulder
blade to move forward at the end of
the punch.
•Slowly return to the Start position.
Do not relax the tension in your arm.
•You may vary this exercise by using
bilateral movement with both arms
or punching upward or downward.
Lying Cable Crossover — Shoulder Extension/Adduction (elbow stabilized)
Muscles worked:
START
FINISH
Pectoralis Major
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
•Keep chest lifted throughout exercise.
•Keep knees bent, feet on floor, head back
against bench.
34
START
•Lie flat on your back, head toward
the Power Rod® unit. Position
yourself far enough down the Bench
to grasp the Hand Grips over your
head with arms straight.
• Grasp the Hand Grips, palms
facing up.
• Tighten your abdominals to
stabilize your spine. Maintain a
slight, comfortable arch in your
lower back.
ACTION
•Keeping your arms straight, move
your hands in an arc upward and
across your torso toward the
opposite thigh.
•Control the return to the Start
position by slowly moving your
arms back overhead, releasing the
shoulder blades and keeping arms
straight.
Chest Exercises
Shoulder Exercises
Rear Deltoid Rows — Shoulder Horizontal Abduction (and elbow flexion)
Muscles worked:
Rear and Middle Deltoids; Posterior
Rotator Cuff; Upper Latissimus; Teres Major;
Trapezius; Rhomboids
START
FINISH
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
•Maintain a 90° angle between your upper
arms and torso during motion.
•Keep knees bent and feet on floor.
•To work one arm at a time, place nonworking hand on bench to stabilize.
•Keep shoulder blades pinched together
and maintain good spinal alignment.
START
ACTION
•Sit on the bench facing Power Rod®
unit.
•Grasp the Hand Grips. Keep palms
down and arms straight.
•Sit up straight. Bend slightly from
hips until arms are in front of body
at a 90° angle from torso.
•Lift your chest and keep your
shoulder blades together.
•Keep forearms in line with cables.
•Allowing your arms to bend slowly,
move your elbows outwards and
backwards, keeping a 70-90° angle
between your upper arms and torso.
•Move until your elbows are slightly
behind your shoulders, then slowly
reverse back to the Start position.
•Keep your shoulder blades tightened
throughout motion.
Standing Lateral Shoulder Raise — Shoulder Extension (elbow stabilized)
Muscles worked:
Middle Deltoids; Upper Trapezius
START
FINISH
Bench Position:
Removed
Accessory:
Hand Grips
Pulleys:
Chest Bar
Leg Extension:
Removed
Success Tips
•Do not swing your arms upward or move
your trunk during the motion.
•Keep your feet on floor.
START
ACTION
•Remove the bench and stand on the
platform, straddling the seat rail and
facing the Power Rod® unit.
•Grasp the Hand Grips, palms facing
each other.
•Align your spine and bend forward
slightly at the hips (15-20°).
•Let arms hang in line with cables.
•Elevate shoulders slightly toward
back of head, keeping spine aligned.
•Slowly raise your arms out to your
sides, at a 90° angle from your body.
•Keep your forearms facing outward
throughout the movement.
•Slowly return to the Start position
without relaxing muscle tension.
Shoulder Exercises 35 Shoulder Exercises
Seated Shoulder Press — Shoulder Adduction (and elbow extension)
Muscles worked:
Front Deltoids; Upper Trapezius; Triceps
START
FINISH
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
•Keep knees bent and feet on floor.
•Do not increase the arch in your lower
back as you raise your arms, but keep your
spine steady and tight.
•Keep abdominals tight and maintain good
spinal alignment.
START
•Sit on the bench facing away from
the Power Rod® unit.
•Keep your chest up, abs tight and
maintain a slight arch in lower back.
•Grasp Hand Grips, palms facing out.
•Raise the Hand Grips to shoulder
level, keeping your palms facing
forward.
ACTION
•Straighten your arms slowly over
your head, focusing on moving your
elbows up and inward toward your
ears.
•Slowly return to the Start position,
keeping tension in your front
shoulder muscles.
Front Shoulder Raise — Shoulder Flexion (elbow stabilized)
Muscles worked:
Front and Middle Deltoids
START
FINISH
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
•Keep abdominals tight and maintain good
spinal alignment.
•Keep knees bent and feet on floor.
•Do not increase the arch in your lower
back as you raise your arms, but keep your
spine steady and tight.
36
START
ACTION
•Sit on the bench, facing away from
the Power Rod® unit.
•Keep your chest up, abs tight and
maintain a slight arch in lower back.
•Grasp the Hand Grips, palms facing
back, arms straight at your sides.
•Keeping your arms straight, move
them forward, leading with your
forearms, until arms are extended in
front of you at shoulder height.
•Arms may be moved alternately or
together.
•Slowly return to the Start position
next to the torso.
Shoulder Exercises
Shoulder Exercises
Shoulder Extension — (elbows stabilized)
Muscles worked:
Latissimus Dorsi; Teres Major; Rear Deltoid;
Middle Trapezius; Rhomboids; Triceps
START
FINISH
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
•Keep knees bent and feet flat on floor.
• Keep your lats tightened throughout the motion.
•Keep abdominals tight and maintain good
spinal alignment.
•Release your shoulder blades at the end of
each rep and initiate new rep by retracting
your shoulder blades.
START
ACTION
•Sit on the bench facing Power Rod®
unit.
•Grasp the Hand Grips, palms
facing down, arms straight and at
approximately a 45° angle from
torso.
•Tighten your trunk muscles
to stabilize your spine while
maintaining a slight arch in the
lower back.
•Initiate movement by pinching
shoulder blades together.
•Continue movement by moving your
hands in an arc downward, along
your sides, until hands are level with
hips.
•With controlled movement, slowly
return to the Start position.
Shoulder Shrug — Scapular Elevation
Muscles worked:
Upper Trapezius
START
FINISH
Bench Position:
Removed
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
•Keep abdominals tight and maintain good
spinal alignment.
•Do not bend your neck or slouch during
this exercise.
•Raise shoulders evenly.
•For variation, try this exercise bent
forward slightly from the hips.
START
•Stand on the platform, facing the
Power Rod® unit.
•Reach down and grasp the Hand
Grips, palms facing each other.
•Let your arms hang at your sides.
ACTION
•Slowly raise your shoulders towards
the back of your head, keeping your
neck and head still.
•Slowly reverse back to the Start
position, keeping your upper
trapezius muscles tight throughout
the motion.
Shoulder Exercises 37 Shoulder Exercises
Scapular Protraction — (elbows stabilized)
Muscles worked:
Serratus Anteriors
START
FINISH
Bench Position:
45˚ incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
•Keep knees bent and feet flat on floor. Lean
head back against the bench.
•Keep your spine aligned and a slight arch in
your lower back.
•Maintain a 90° angle between upper arms
and torso throughout exercise.
•Do not slouch forward or use your arm
muscles to assist this motion. Keep this
motion only in the shoulder blades
START
ACTION
•Reach behind your body, grasp the
Hand Grips and straighten your arms
in front of you at a 90° angle from
torso.
•Keep your arms in line with the
cables, palms facing down and
wrists straight.
•Keeping your arms straight and in
line with the cables, slowly move
your shoulder blades forward off the
bench, bringing your hands together
using only your shoulder muscles.
•Slowly return to the Start position,
keeping tension in your shoulder
blades.
Scapular Depression
Muscles worked:
Lower Trapezius
START
FINISH
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
•Do not lose spinal alignment—keep your
chest lifted and head on bench.
•Keep knees bent and feet flat on floor.
38
START
•Lie on the bench, head toward the
Power Rod® unit.
•Grasp the Hand Grips and bring
your arms straight down your sides
along your trunk.
•Tighten your trunk muscles
to stabilize your spine while
maintaining a slight arch in your
lower back.
ACTION
•Keeping your arms straight, slide
your shoulder blades downward,
toward your hips.
•When your shoulder blades have
fully depressed, slowly return to the
Start position.
Shoulder Exercises
Shoulder Exercises
Lying Front Shoulder Raise — Shoulder Flexion (elbows stabilized)
Muscles worked:
Front and Middle Deltoids
START
FINISH
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
•Keep knees bent and feet flat on floor.
•Keep abdominals tight and maintain good
spinal alignment.
•Do not increase the arch in your lower back
while you are lifting your arms.
START
•Sit on the bench facing Power Rod®
unit.
•Grasp the Hand Grips, palms facing
down, arms straight.
•Lie back slowly, supporting your
head on the bench.
•Keep your chest lifted, maintaining a
slight arch in your lower back.
ACTION
•Keeping your arms straight, move
them in an arc upwards until they
are directly over your shoulders.
•You may perform this move with
both arms simultaneously or one at
a time.
•With controlled movement, slowly
return to the Start position.
Reverse Fly — Shoulder Horizontal Abduction (elbows stabilized in slight flexion)
Muscles worked:
Rear Deltoids; Middle Deltoids;
Trapezius; Rhomboids
START
FINISH
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
•Do not lose spinal alignment—keep your
chest lifted.
•Keep knees bent and feet flat on floor.
•Keep your spine aligned and a slight arch in
your lower back.
•Maintain a 90° angle between upper arms
and torso throughout exercise.
START
ACTION
•Sit on the Bench facing the Power
Rod® unit.
•Grasp the Hand Grips , palms facing
floor, arms nearly straight.
•Sit up straight and bend slightly
forward from the hips until arms/
cables are in front of body at a 90˚
angle from torso.
•Maintaining the bend in your arms,
move your arms outward and
backward.
•When your elbows are slightly
behind your shoulders, slowly return
to the Start position, keeping your
rear shoulder muscles tightened
throughout movement.
Shoulder Exercises 39 Shoulder Exercises
Shoulder Rotator Cuff — Internal Rotation
Muscles worked:
START
Subscapularis
FINISH
Bench Position:
Flat Bench Forward
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
•Keep knees bent and feet flat on floor. Lean
head back against the bench.
• Keep your spine aligned and a slight arch
in your lower back.
•Maintain a 90° angle between forearms and
torso throughout exercise.
•Do not rotate the spine to get additional
range of motion.
START
•Sit on the Bench, one side toward
the Power Rod® unit.
•Grasp the Hand Grip nearest you
and draw your upper arm into your
torso, keeping your forearm at a 90°
angle from torso.
•Give yourself enough distance to
eliminate slack in the cable.
•Use a light resistance.
ACTION
•Rotate your forearm toward your
abdomen, keeping your elbow at
your side throughout motion.
•Slowly return to the Start position,
maintaining controlled motion.
Shoulder Rotator Cuff — External Rotation
Muscles worked:
Infraspinatus; Teres Minor
START
FINISH
Bench Position:
Flat Bench Forward
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
•Keep knees bent and feet flat on floor. Lean
head back against the bench.
•Keep your spine aligned and a slight arch in
your lower back.
•Maintain a 90° angle between forearms and
torso throughout exercise.
•Do not rotate the spine to get additional
range of motion.
40
START
•Sit on the Bench, one side toward
the Power Rod® unit.
•Using the arm farthest from the
Power Rod® unit, grasp the Hand
Grip nearest you and draw that
upper arm into your torso, keeping
your forearm at a 90° angle from
torso.
•Allow forearm to rest against your
abdomen, elbow at your side to
remove cable tension.
•Use a light resistance.
ACTION
•Rotate your forearm away from your
abdomen, keeping your elbow at
your side throughout motion.
•Slowly return to the Start position,
maintaining controlled motion.
Shoulder Exercises
Shoulder Exercises
Seated Lateral Shoulder Raise — Shoulder Flexion (elbows stabilized)
Muscles worked:
Supraspinatus; Middle Deltoids; Trapezius
START
FINISH
Bench Position:
Flat Bench Forward
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
•Keep knees bent and feet flat on floor.
•Keep abdominals tight and maintain good
spinal alignment.
•Do not increase swing arms upward or move
trunk during movement.
START
•Sit on the bench facing Power Rod®
unit.
•Spread the cuff from the Hand Grips
and slide them over your forearms,
near the elbow.
•Keep your chest lifted, maintaining a
slight arch in your lower back.
ACTION
•Raise your arms directly out to your
sides, nearly shoulder level.
•At the top of the movement, you
may need to rotate your hands
slowly to prevent the cuff from
sliding off.
•With controlled movement, slowly
return to the Start position.
Scapular Retraction
Muscles worked:
Middle Trapezius; Rhomboids
START
FINISH
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
•Do not lose spinal alignment—keep your
chest lifted.
•Keep knees bent and feet flat on floor.
•Keep your spine aligned and a slight arch in
your lower back.
•Do not use your arm muscles for this
movement.
START
•Sit on the Bench facing the Power
Rod® unit.
•Grasp the Hand Grips, palms facing
each other.
ACTION
•Keeping your arms straight, slowly
pinch your shoulder blades together.
•When shoulder blades are fully
retracted, slowly return to the Start
position.
Shoulder Exercises 41 Back Exercises
Lying Lat Pulldowns
Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids
START
FINISH
Bench Position:
Flat Bench Forward
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
•Keep knees bent and feet flat on floor. Lean
head back against the bench.
•Keep your spine aligned, abs tight and a
slight arch in your lower back.
•Keep your lats tightened throughout this
exercise.
•Release your shoulder blades at the top of
each rep. Initiate each new rep by depressing
your shoulder blades.
START
ACTION
•Lie on your back on the bench, head
near the Power Rod® unit.
•Slip your arms through the Hand
Grips, slide the cuffs past your
elbows and tighten them enough to
stabilize.
•With your palms facing inward,
slide your body down the bench
far enough that your arms are fully
extended—your posterior may hang
off the end of the bench.
•Initiate the movement by pulling
your shoulder blades downward.
Slowly start bending your elbows,
pulling them down toward your hips
and then inward into your trunk.
•Slowly return to the Start position,
allowing your arms and shoulder
blades to move back without
relaxing the tension in your
shoulders.
Low Back Extension — Seated (with hip extension)
Muscles worked:
Lower Trapezius
START
FINISH
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
•Keep knees bent and feet flat on floor. Lean
head back against the bench.
•Keep your spine aligned, abs tight and a
slight arch in your lower back.
•Keep your lats tightened throughout this
exercise.
•Release your shoulder blades at the top of
each rep. Initiate each new rep by depressing
your shoulder blades.
42
START
ACTION
•Sit on the bench, facing Power
Rod® unit.
•Grasp the Hand Grips and slide them
over your forearms, tightening near
your elbows.
•Brace your heels on the platform,
knees bent comfortably, arms
crossed in front of chest. Pull the
Hand Grips into your chest.
•Pinch shoulder blades together and
lean forward from the hips only.
•Keeping your chest lifted, move your
entire torso backwards by pivoting at
the hips.
•Slowly return to the Start position
without slouching or changing spinal
alignment.
Back Exercises
Back Exercises
Pulldowns — Shoulder Adduction (with elbow flexion)
Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids; Biceps
START
FINISH
Bench Position:
Flat Bench Forward
Accessory:
Bent Lat Bar
Pulleys:
Lat Tower
Success Tips
•Keep knees bent and feet flat on floor.
•To determine the appropriate grip width
for you, hold your arms straight out to your
sides at shoulder height. Bend your elbows
approximately 90°. Hands should be no
wider apart than your elbows (beginners may
narrow their grip to increase comfort).
•Keep your spine aligned, abs tight and a
slight arch in your lower back.
START
•Grasp the Bent Lat Bar using the
wide grip determined by following
the directions in the Success Tips,
then sit on the bench, facing the
Power Rod® unit.
•Position your thighs directly under
the Lat Tower pulleys. Sit upright.
•Keep your arms extended and
straight.
ACTION
•Initiate movement by pulling
shoulder blades together while
simultaneously drawing elbows
down and inward.
•Bent Lat Bar may not touch your
chest. At the end of the motion,
arms should be near your sides,
shoulder blades fully depressed.
•Keep forearms facing upward.
•Slowly return to Start position.
Narrow Pulldowns with Hand Grips — Shoulder Extension (with elbow flexion)
Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids; Biceps
START
FINISH
Bench Position:
Flat Bench Forward
Accessory:
Hand Grips
Pulleys:
Lat Tower
Success Tips
•Keep your chest lifted, abs tight, and a very
slight arch in your lower back.
•Keep knees bent and feet flat on floor.
•Keep the lats tightened throughout the entire
motion.
START
ACTION
•Attach a Hand Grip to each cable on
the Lat Tower Pulleys.
•Straddle the bench facing the Power
Rod® unit, grasp a Hand Grip in
each hand, palms facing each other
and sit down on the bench.
•Position your thighs directly under
the Lat Tower pulleys. Sit upright.
•Keep hands at shoulder width,
arms straight. Initiate movement by
pulling your shoulder blades down
and together while simultaneously
bending your elbows, drawing them
down and inward towards your
sides.
•At the end of the motion, arms
should be near your sides., shoulder
blades depressed, forearms facing
upward.
•Slowly return to Start position.
Back Exercises 43 Back Exercises
Lying Lat Fly — Shoulder Adduction
Muscles worked:
START
Latissimus Dorsi; Teres Major;
Rear Deltoids; Biceps
FINISH
Bench Position:
Flat Bench Back
Accessory:
Shoulder Cuff
Pulleys:
Chest Bar
Success Tips
•Keep knees bent and feet flat on floor.
•Keep your lats tightened throughout entire
motion.
•Keep your spine aligned, abs tight and a
slight arch in your lower back.
•Release your shoulder blades at the end of
each rep. Initiate each new rep by depressing
your shoulder blades.
START
•Lie on your back, head toward
Power Rod® unit, knees at the edge
of bench.
•Grasp the Hand Grips, then
straighten your arms out to your
sides, hands slightly above your
head, palms facing away from
pulleys.
•Tighten your abs to stabilize your
spine while maintaining a slight
arch in your lower back.
ACTION
•Initiate the movement by pulling
your shoulder blades downwards.
Pull your arms in an arc into your
sides, keeping them as straight as
possible and using slow, controlled
movement.
•Slowly return to the Start position,
allowing your arms and shoulder
blades to move back upward and
outward toward the Power Rod®
unit.
Lying Narrow Lat Pulldowns
Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids; Biceps
START
FINISH
Bench Position:
Flat Bench Forward
Accessory:
Bent Lat Bar
Pulleys:
Lat Tower
Success Tips
•Keep knees bent and feet flat on floor. Lean
head back against the bench.
•Keep your spine aligned, abs tight and a
slight arch in your lower back.
•Keep your lats tightened throughout this
exercise.
•Release your shoulder blades at the top of
each rep. Initiate each new rep by depressing
your shoulder blades
44
START
•Lie on your back on the bench, head
near the Power Rod® unit.
•Slip your arms through the Hand
Grips, slide the cuffs past your
elbows and tighten them enough to
stabilize.
•With your palms facing inward,
slide your body down the bench
far enough that your arms are fully
extended—your posterior may hang
off the end of the bench.
ACTION
•Initiate the movement by pulling
your shoulder blades downward.
Slowly start bending your elbows,
pulling them down toward your hips
and then inward into your torso.
•Slowly return to the Start position,
allowing your arms and shoulder
blades to move back without
relaxing the tension in your
shoulders.
Back Exercises
Back Exercises
Seated Lat Rows — Shoulder Extension (and elbow flexion)
Muscles worked:
START
Latissimus Dorsi; Teres Major;
Rear Deltoids; Biceps
FINISH
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
•Keep knees bent and feet flat on floor.
•Do not bend your torso forward.
•Keep your chest lifted and maintain spinal
alignment.
•Release your shoulder blades at the end of
each rep. Initiate each new rep by pinching
your shoulder blades
START
ACTION
•Sit on the bench facing Power
Rod® unit, with your posterior near
the back (leg extension) end of the
bench.
•Grasp the Hand Grips, palms facing
each other.
•Place your heels on the edge of the
Standing Platform and bend your
knees comfortably.
•Initiate the movement by pinching
your shoulder blades together.
•Pull your upper arms downward and
backward, brushing past the sides
of the body while keeping your
forearms pointing in the direction of
the cable.
•Slowly return to the Start position.
Arm Exercises
Triceps Pushdown — Elbow Extension
Muscles worked:
Triceps
START
FINISH
Bench Position:
Removed
Accessory:
Bent Lat Bar
Pulleys:
Lat Tower
Success Tips
•Keep your upper arms motionless and your
wrists straight.
•Keep your chest lifted, abs tight and maintain
a slight arch in lower back.
•Tighten the triceps throughout the exercise,
using controlled motion.
START
ACTION
•Straddle the Seat Rail, facing the
Power Rod® unit.
•Grasp the Bent Lat Bar, palms facing
down.
•Stand approximately 2-3 feet or
.6-.9 m from Lat Tower (adjust for
comfort).
•Bring hands in front of you, keeping
the Lat Bar approximately at rib
level.
•Bend over slightly from hips,
shoulders directly over hands.
•Keeping your upper arms stationary,
elbows next to trunk, slowly push
your arms downward in a gentle arc
until hands are near tops of your
thighs.
•Keeping your triceps tightened,
slowly reverse the arcing motion and
bring the Bent Lat Bar back to the
Start position.
Back Exercises
45 Arm Exercises
French Press — Elbow Extension overhead
Muscles worked:
START
Triceps
FINISH
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
•Keep your upper arms motionless and your
wrists straight.
•Keep your chest lifted and maintain spinal
alignment, keeping a very slight arch in your
lower back.
•Tighten the triceps throughout the exercise,
using controlled motion.
START
ACTION
•Sit on the bench facing away from
the Power Rod® unit, keeping knees
bent and feet flat on floor.
•Reach behind and grasp one or both
of the Hand Grips, palms facing
inward.
•Draw arms up until elbows are
pointing forward, hands behind
head.
•Keeping your upper arms stationary,
straighten your elbows, bringing
your hands overhead, palms facing
out.
•Stop your motion before your elbows
are completely straight, and then
reverse your motion, slowly returning
to the Start position without relaxing
muscle tension.
Lying Triceps Extension — Elbow Extension
Muscles worked:
Triceps
START
FINISH
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
•Keep your chest lifted and maintain a very
slight arch in your lower back.
•Keep knees bent and feet flat on floor.
•Keep your upper arms motionless and your
wrists straight.
•Tighten the triceps throughout the exercise,
using controlled motion throughout the
exercise.
46
START
ACTION
•Lie on the bench, head toward the
Power Rod® unit, knees bent and
feet flat on the floor.
•Reach overhead and grasp the Hand
Grips, palms facing upward.
•Keep your hands up, near your
shoulders, spreading your back and
shoulders into the bench.
•Raise your chest and pinch your
shoulder blades together.
•Keeping your arms stationary, slowly
straighten your elbows, bringing
your hands in an arcing motion until
they are approximately 1 foot or .3 m
above your thighs.
•Slowly reverse the arcing motion
bringing your hands back to the Start
position.
Arm Exercises
Arm Exercises
Cross Triceps Extension
Muscles worked:
START
Triceps
FINISH
Bench Position:
45˚ incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
•Keep your upper arm motionless and your
wrists straight.
•Keep your chest lifted, pinch your shoulder
blades together and maintain a slight arch
in lower back.
•Tighten the triceps throughout the exercise,
using controlled motion.
START
•Sit facing away from the Power
Rod® unit.
•Reach one hand over the opposite
shoulder (right hand over left and
vice versa) and grasp a Hand Grip.
Bend your elbow until your hand is
above your chest, palm facing the
floor.
•With your free hand, stabilize the
active hand at the elbow.
ACTION
•Keeping your upper arm stationary,
straighten your elbow, slowly
extending your arm outward, using
an arcing motion and stopping
approximately 90° from your chest.
•Keeping your triceps tightened,
slowly reverse the arcing motion
and bring your arm back to the Start
position.
Lying 45° Triceps Extension — Elbow Extension
Muscles worked:
Triceps
START
FINISH
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
•Keep your upper arms motionless and
your wrists straight throughout the entire
exercise.
•Keep your chest lifted, spine aligned, and a
slight arch in your lower back.
•Tighten the triceps throughout the exercise,
using controlled motion.
START
ACTION
•Lie flat on the Bench, head toward
the Power Rod® unit. Keep your
knees bent and your feet flat on the
floor.
•Reach overhead and grasp the Hand
Grips, palms facing up.
•Keep your elbows bent, bringing
your upper arms to the front, at
approximately a 45° angle from the
front of your torso.
•Keeping your upper arms stationary
and next to your torso, straighten
your arms in an arcing motion
inward and down toward your legs.
•Fully straighten your arms and then,
with a controlled motion, slowly
bring your arms back to the Start
position without moving your upper
arms.
Arm Exercises 47
Arm Exercises
Seated Triceps Extension — Elbow Extension
Muscles worked:
Triceps
START
FINISH
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
•Keep knees bent, feet flat on the floor.
•Lay your head back against the bench.
•Keep your chest lifted, shoulders pinched
together, and a very slight arch in your lower
back.
•Keep your upper arms and shoulders
motionless and your wrists straight.
•Tighten the triceps throughout the exercise,
using controlled motion
START
•Sit facing away from the Power
Rod® unit.
•Using an overhand grip, reach
behind you and grasp the Hand
Grips, bending your elbows until
your hands are near the top of your
head, palms facing up.
•Keep your arms in line with the
cables.
ACTION
•Keeping your upper arms stationary,
slowly straighten your elbows
moving your arms in an arcing
motion upward, over your head until
they are approximately 90° from
your torso.
•Stop the motion before your elbows
are completely straight, and then
reverse your motion, slowly returning
to the Start position without relaxing
muscle tension.
Standing Biceps Curl — Elbow Flexion (in supination)
Muscles worked:
Biceps
START
FINISH
Bench Position:
Removed
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
•Keep your chest lifted, abs tight and a very
slight arch in your lower back.
•Keep your elbows at your sides and your
wrists straight.
48
START
•Straddle the Seat Rail, facing the
Power Rod® unit.
•Reach down and grasp the Hand
Grips, palms facing forward.
•Straighten, keeping your arms by
your sides, elbows loose.
ACTION
•Keeping your upper arms stationary
and your elbows at your sides,
slowly curl the Hand Grips forward,
then upward and in towards your
shoulders.
•Slowly reverse the arcing motion
bringing your hands back to the Start
position.
Arm Exercises
Arm Exercises
Seated Biceps Curl — Flexion (in supination)
Muscles worked:
START
Biceps
FINISH
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
•Keep your upper body motionless and your
wrists straight.
•Keep your chest lifted, trunk muscles tight
and maintain a slight arch in lower back.
•Keep your spine aligned throughout
movement
START
ACTION
•Sit on the bench, facing the Power
Rod® unit. Keep one foot flat on
the floor, and bend the other leg,
bringing your foot up onto the
bench, knee slightly turned outward.
•With the arm on the same side as
your lifted leg, reach forward and
grasp a Hand Grip, keeping your
elbow bent. Allow your upper arm
(not elbow) to rest on the elevated
knee.
•Slowly curl your forearm up toward
your shoulder, keeping the upper arm
completely still.
•Keeping your biceps tightened,
slowly reverse the curling motion
and bring your arm back to the Start
position.
Lying Biceps Curl — Elbow Flexion (in supination)
Muscles worked:
Biceps; Brachialis; Brachioradialis
START
FINISH
Bench Position:
Flat Bench Forward
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
•Keep your upper arms motionless and
your wrists straight throughout the entire
exercise.
•Keep your chest lifted, spine straight, and a
slight arch in your lower back.
START
•Sit on the bench, facing the Power
Rod® unit. Keep your knees bent
and feet flat on the floor.
•Grasp the Hand Grips, keeping your
arms straight and palms up.
•Lie back completely with your head
supported by the bench.
ACTION
•Curl the Hand Grip forward and up,
toward your shoulder, making sure
to keep your upper arm completely
motionless and your elbows at your
sides.
•Slowly bring your arm back to the
Start position, maintaining the same
arc of motion.
Arm Exercises 49
Arm Exercises
Seated Wrist Extension
Muscles worked:
Forearms
START
FINISH
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
•Move slowly and keep tension in the back
of the forearms at all times.
•Keep your chest lifted, trunk muscles
tightened, and a very slight arch in your
lower back.
•You may perform this exercise one arm at a
time to make it easier to focus and isolate
the back of your forearms, or with both arms
simultaneously to
save time.
START
•Sit facing the Power Rod® unit
with your knees bent, feet together
and flat on the bench. Sit far
back enough on the bench to
maintain physical and cable tension
throughout exercise.
•Grasp the Hand Grips, palm facing
down, and rest your mid-forearms
on your lower thighs, keeping your
elbows flared slightly to the side.
ACTION
•Slowly curl the back of your fists
backward towards your forearms.
•Stop when wrists are 90° from
forearms or when you experience
discomfort.
•Slowly return to the Start position.
Standing Wrist Curl
Muscles worked:
Biceps; Forearms
START
FINISH
Bench Position:
Removed
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
•Keep your chest lifted, trunk muscles tight
and a very slight arch in your lower back.
•Move slowly, keeping tension in the front of
your forearms at all times.
•Do not increase or decrease the bend in
your elbow during this exercise—keep all
motion in the wrist.
•Do not rock your body back and forth during
wrist motion.
50
START
ACTION
•Straddle the Seat Rail, facing the
Power Rod® unit.
•Reach down and grasp the Hand
Grips, palms facing forward.
•Straighten, keeping your upper arms
and elbows by your sides, elbows
loose.
•Bend your elbows 90°, palms
up, and maintain that position
throughout the entire exercise.
•With your upper arms stationary and
your elbows at your sides, slowly
curl your fists toward the front of
your forearms.
•Keeping your forearms still, slowly
let your fists return to the Start
position.
Arm Exercises
Arm Exercises
Reverse Curl — Elbow Flexion (in pronation)
Muscles worked:
START
Brachialis; Brachioradialis; Biceps
FINISH
Bench Position:
Removed
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
•Keep your upper body motionless, elbows at
your sides and your wrists straight.
•Keep your trunk muscles tight and maintain
a slight arch in lower back.
START
•Straddle the Seat Rail, facing the
Power Rod® unit.
•Reach down and grasp the Hand
Grips, palms facing backward.
•Straighten, keeping your upper arms
and elbows by your sides, elbows
loose.
ACTION
•Keeping your palms facing down,
use your forearms to slowly bend
your elbows, curling the Hand
Grips forward, then upward and in
towards your shoulders.
•Keep your elbows at your sides and
your upper arms completely still.
•Slowly reverse the curling motion
and bring your arms back to Start
position.
Seated Wrist Curl — Wrist Flexion
Muscles worked:
Forearms
START
FINISH
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
•Move slowly, keeping tension in the front of
the forearms at all times.
•Keep your chest lifted, trunk muscles
tightened, and a slight arch in your lower
back.
•You can perform this exercise one arm at a
time to make it easier to focus and isolate
the front of your forearms, or you can
perform it with both arms simultaneously to
save time.
START
ACTION
•Sit facing the Power Rod® unit
with your knees bent, feet together
and flat on the bench. Sit far
back enough on the bench to
maintain physical and cable tension
throughout exercise.
•Grasp the Hand Grips, palm facing
up, and rest your mid-forearms on
your lower thighs, allowing the
wrists to bend downward.
•Slowly curl your fists towards the
front of your forearms.
•Return to the Start position slowly,
without relaxing the muscle tension
in your wrists.
Arm Exercises 51
Arm Exercises
Standing Wrist Extension
Muscles worked:
START
Forearms; Brachialis
FINISH
Bench Position:
Removed
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
•Move slowly and keep tension in the wrists
at all times.
•Keep your chest lifted, trunk muscles
tightened, and a very slight arch in your
lower back.
•Do not increase or decrease the bend in
your elbow—perform the entire motion at
your wrist.
•Do not rock your body during this exercise.
START
•Straddle the Seat Rail, facing the
Power Rod® unit.
•Reach down and grasp the Hand
Grips, palms facing backward.
•Straighten, keeping your upper arms
and elbows by your sides.
•Bend your elbows 90°, and hold
that position for the duration of this
exercise.
ACTION
•Slowly curl the back of your fists
backward towards your forearms.
•Stop when wrists are 90° from
forearms or when you experience
discomfort.
•Keeping your forearms still, slowly
return to the Start position.
“Rope” Pushdown — Elbow Extension
Muscles worked:
Triceps
START
FINISH
Bench Position:
Removed
Accessory:
Hand Grips
Pulleys:
Lat Tower
Success Tips
•Keep your upper arms motionless and your
wrists straight.
•Keep your chest lifted, abs tight and
maintain a slight arch in lower back.
•Tighten the triceps throughout the exercise,
using controlled motion.
•Keep your chest lifted, trunk muscles
tightened, and a very slight arch in your
lower back.
52
START
ACTION
•Straddle the Seat Rail, facing the
Power Rod® unit.
•With each hand, grasp the opposite
Hand Grip (right to left, etc.), palms
facing down.
•Stand approximately 2-3 feet or
.6-.9 m from Lat Tower (adjust for
comfort).
•Cross the cables, palms facing each
other, as if grabbing a rope.
•Keep your elbows bent, upper arms
at your sides.
•Keeping your upper arms stationary,
elbows next to trunk, slowly
straighten your arms downward, in a
gentle arc, until hands are near tops
of your thighs, hands and elbows
straightened and directly in line with
shoulders.
•Keeping your triceps tightened,
slowly reverse the arcing motion
and bring the Hand Grips back to the
Start position.
Arm Exercises
Abdominal Exercises
Reverse Crunch — Spinal Flexion
Muscles worked:
START
Rectus Abdominus
FINISH
Bench Position:
Flat Bench Back
Accessory:
None
Pulleys:
None
Success Tips
•Keep your upper body, knees and hips
stationary. Relax your neck.
•Tighten your abs before you move.
•Allow exhalation up and inhalation down
without exaggerating breathing.
•Contract as far into the movement as
possible. Lower under control. Keep abs
tight during entire motion.
START
•Lie on the bench, head toward the
Power Rod® unit, grasp bench for
support.
•Bend your hips and knees until your
legs are in a “seated” position as
shown above—knees and hips at
90° angles.
•If maintaining this position is
difficult, adjust to one you can
maintain for the duration of this
exercise. As you strengthen, this
position will become easier.
ACTION
•Tighten your abs, and then slowly
curly your hips toward your rib cage.
Move as far as you can without
using your legs to get momentum.
•Do not curl up onto your shoulder
blades.
•Slowly reverse the motion, returning
to the Start position without
relaxing.
Resisted Reverse Crunch — Spinal Flexion
Muscles worked:
Rectus Abdominus; Obliques
START
FINISH
Bench Position:
Flat Bench Forward
Accessory:
Ankle Cuffs
Pulleys:
Chest Bar
Success Tips
•Allow exhalation up and inhalation down
without exaggerating breathing.
•Do not ‘kick’ into the motion, but allow body
to slowly initiate movement.
•Tighten your abs throughout the entire
exercise, relaxing only at the end of each
set. Keep hips and knees motionless.
•Move slowly to eliminate momentum.
START
•Face the Power Rod® unit, and
attach an Ankle Cuff to each ankle.
•Lie back on the bench, head away
from the Power Rod® unit.
•Bend your hips and knees at 90°
angles, as shown.
•Reach behind your head and grasp
the Seat.
•Relax your neck.
ACTION
•Tighten your abs and slowly curl your
hips toward your rib cage. Move as
far as you can without using your
legs or curling onto your shoulder
blades.
•Slowly reverse the motion, returning
to the Start position without relaxing
your abs.
Abdominal Exercises
53 Abdominal Exercises
Seated (Resisted) Abdominal Crunch — Spinal Flexion
Muscles worked:
Rectus Abdominus; Obliques
START
FINISH
Bench Position:
45˚ incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
•Do not lift your head or chin—your head
should follow the rib motion rather than
lead it. Maintain normal neck posture.
•Tighten your abs throughout the entire
exercise, relaxing only at the end of each
set.
•Move slowly to eliminate momentum.
•Allow exhalation up and inhalation down
without exaggerating breathing.
START
ACTION
•Grasp the Hand Grips in both hands,
drawing them over your shoulders.
Rest the back of your fists on your
chest or shoulders, palms facing up.
•Lower back can start out flat or in
a normal arch, knees and hips are
bent and feet should be flat on the
floor.
•Tighten your abs and curl only
your torso, slowly moving your ribs
toward your hips. Move as far as
you can without moving your hips or
neck.
•Do not allow your lower back to lose
contact with the bench during this
entire exercise.
•Slowly reverse the motion, returning
to the Start position without relaxing
your abs.
Seated (Resisted) Oblique Abdominal Crunch — Spinal Flexion/Rotation
Muscles worked:
Rectus Abdominus; Obliques
START
FINISH
Bench Position:
45˚ incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
•Do not lift your head or chin—your head
should follow the rib motion rather than
lead it. Maintain normal neck posture.
•Tighten your abs throughout the entire
exercise, relaxing only at the end of each
set.
•Move slowly to eliminate momentum.
•Allow exhalation up and inhalation down
without exaggerating breathing.
54
START
•Cross one arm over the opposite
shoulder, grasp a Hand Grip, and
rest the hand on your shoulder or
chest, palm facing down.
•Lower back can start out flat or in
a normal arch, knees and hips are
bent and feet should be flat on the
floor.
ACTION
•Tighten your abs on the side with
the active arm, focusing on the
side of your ribs to the front of your
pelvis on that side.
•Slowly move diagonally, rotating
torso away from the side holding the
Hand Grip, ribs turned toward the
front of your pelvis.
•Crunch as deeply as you can,
keeping lower back on bench.
•Slowly reverse to the Start position
without resting.
Abdominal Exercises
Abdominal Exercises
Trunk Rotation
Muscles worked:
Rectus Abdominus; Obliques;
Serratus Anterior
START
FINISH
Bench Position:
Flat Bench Back
Accessory:
None
Pulleys:
Success Tips
•Keep chest lifted, shoulders pinched, abs
tight and slight arch in lower back.
•This exercise must be performed correctly—
failure to do so could result in injury. Use
only low weight Rods.
•Keep all motion in your torso.
•Move only as far as your muscles will take
you—do not use momentum to increase
your range of motion
START
ACTION
•Sit sideways on the bench, one side
toward the Power Rod® unit. Grasp
Hand Grip closest to you with both
hands.
•Raise both arms up near shoulder
level, hands extended over the leg
closest to the Power Rod® unit.
•Keep your elbows slightly bent.
•Tighten your entire abdominal area
and slowly rotate your rib cage and
arms away from the Power Rod®
unit 30-40°, as if you were rotating
with a rod through the middle of
your spine.
•Slowly reverse the motion, returning
to the Start position without relaxing
muscle tension.
Leg Exercises
Leg Extension
Muscles worked:
Quadriceps
START
FINISH
Bench Position:
Leg Extension Seat
Accessory:
None
Pulleys:
Leg Extension
Leg Extension:
Engaged
Success Tips
•Use slow, controlled motion—do not “kick”
into the extension.
•Do not let your knees rotate outward during
the exercise. Keep kneecaps pointing up and
straight forward.
START
ACTION
•Sit on the Leg Extension Seat with
your knees near the pivot point and
the lower roller pads in front of your
shins (see Start image above).
•Adjust your thighs to hip-width,
pointing your knee caps forward.
•Grasp the sides of the seat to
stabilize yourself.
•Sit up straight, chest lifted, abs tight
and a slight arch in your lower back.
•Tighten your quads and slowly
straighten your legs, moving your
feet forward then upward until your
legs are completely straight and
your kneecaps point upward to the
ceiling.
•Slowly reverse the motion, returning
to the Start position without relaxing
your quads.
Abdominal Exercises
55 Leg Exercises
Lying Leg Extension
Muscles worked:
Quadriceps
START
FINISH
Bench Position:
Flat Bench Forward
Accessory:
Ankle Cuff
Pulleys:
Chest Bar
Success Tips
•Keep your chest lifted, spine aligned, abs
tight and a very slight arch in your lower
back.
•Keep your upper thigh motionless
throughout this exercise.
START
•Sit on bench, facing the Power
Rod® unit. Secure Ankle Cuff
around one ankle (don’t cross
cables).
•Lie back on the bench, head
supported. Bend the active leg
approximately 90° (tall users will
need to modify this position).
•Clasp your hands around the active
thigh behind the knee, and brace
the inactive leg on the bench or the
floor.
ACTION
•Slowly straighten your leg, moving
only your knee and lower leg. Do not
lock your knee.
•Slowly return to the Start position
without relaxing your quadriceps.
Ankle Eversion
Muscles worked:
Peroneals
START
FINISH
Bench Position:
Flat Bench Forward
Accessory:
Ankle Cuff
Pulleys:
Chest Bar Pulleys
Success Tips
•Movement should occur only at the ankle—
keep the rest of your body motionless.
•Keep abs tight and do not lift your hips or
excessively arch your back.
•You should feel tension in the outside of
your calf throughout the entire motion
56
START
•Sit on the Bench, with one side to
the Power Rod® unit.
•Attach an Ankle Cuff around the ball
of the outside foot (furthest from
pulley).
•Straighten the attached leg and sit
up straight.
•Allow the foot to rotate toward the
Power Rod® unit, keeping tension
in the cables.
ACTION
•Slowly rotate your foot outward,
away from Power Rod® unit.
•Then, maintaining tension, slowly
return to the Start position.
Leg Exercises
Leg Exercises
Ankle Inversion
Muscles worked:
START
Tibialis Anterior and Posterior
FINISH
Bench Position:
Flat Bench Forward
Accessory:
Ankle Cuff
Pulleys:
Chest Bar Pulleys
Success Tips
•Movement should occur only at the ankle—
keep the rest of your body motionless.
•Keep abs tight and do not lift your hips or
excessively arch your back.
•You should feel tension in the inside of your
calf throughout the entire motion
START
•Sit on the Bench, with one side to
the Power Rod® unit.
•Attach an Ankle Cuff around the ball
of the inside foot (closest to pulley).
•Straighten the attached leg and sit
up straight.
•Allow the foot to rotate toward the
Power Rod® unit, keeping tension
in the cables.
ACTION
•Slowly rotate your foot outward,
away from Power Rod® unit.
•Then, maintaining tension, slowly
return to the Start position.
Standing Hip Extension — (knee flexed)
Muscles worked:
Gluteus Maximus
START
FINISH
Bench Position:
Removed
Accessory:
Ankle Cuff
Pulleys:
Chest Bar
Success Tips
•Keep your chest lifted, spine aligned, abs
tight and a very slight arch in your lower
back.
•Do not bend from waist or lower back.
START
ACTION
•Stand to one side of the Seat Rail,
facing the Power Rod® unit.
•Secure the Ankle Cuff around the
ankle furthest from the rail. Bend
this leg approximately 90°.
•Bend forward 30-40° from your hips
(not your waist) and very slightly
bend the knee of your supporting
leg.
•Initiate the movement by tightening
your glutes and slowly pivoting your
leg from your hip. Move your entire
leg backward, to a straight position.
•Slowly move your leg as far as you
can, without allowing any movement
at the waist or lower back.
•Slowly return to Start position.
Leg Exercises
57 Leg Exercises
Standing Hip Abduction
Muscles worked:
Gluteus Maximus
START
FINISH
Bench Position:
Removed
Accessory:
Ankle Cuff
Pulleys:
Chest Bar
Success Tips
•Keep your chest lifted, spine aligned, abs
tight and a slight arch in your lower back.
•Do not bend from waist or lower back.
•Keep your abs tight throughout movement.
•Keep working leg straight or only very
slightly bent.
•Use only a small range of motion.
START
•Stand to one side of the Seat Rail,
one side next to Power Rod® unit.
•Secure Ankle Cuff around the ankle
furthest from the Power Rod® unit.
Keep leg straightened, but knee loose.
•Adjust your position so that there is
some tension in the cables at the start
of this exercise.
•You may use your hand on the Lower
Lat Tower or Chest Bar to stabilize
movement.
ACTION
•Slowly move the attached leg
outward, away from the Power
Rod® unit, at a 30-45° angle,
keeping your hips and spine
motionless.
•Slowly return to the Start position
without relaxing tension in your leg.
•Keep your hips level during
movement.
Seated Hip Adduction
Muscles worked:
Adductor Longus; Gluteus Medius
START
FINISH
Bench Position:
Flat Bench Back
Accessory:
Ankle Cuff
Pulleys:
Chest Bar
Success Tips
•Do not cross the attached leg in front
of the stabilized leg.
•Keep abs tight and do not lift your
hips or excessively arch your back.
•Keep your spine straight and your
hips level—do not raise your hips during
motion.
•Use only a small range of motion.
58
START
•Sit sideways on the bench and attach
an Ankle Cuff to the ankle closest to
the Power Rod® unit.
•Sit far enough from the Power Rod®
unit that there is tension in the cable
at the start of the exercise.
•Lift leg with cuff in front of you, at
a 45° angle from your trunk (toward
Power Rod® unit)—do not lock your
knee.
•You may hold onto the bench for added
stability.
ACTION
•Slowly allow the attached leg to
move inward, toward the center as
you face forward, keeping your hips
and spine perfectly still.
•Keeping the leg still, slowly move it
back into the Start position.
Leg Exercises
Leg Exercises
Seated Hip Abduction
Muscles worked:
Piriformis; Gluteus Maximus
START
FINISH
Bench Position:
Flat Bench Forward
Accessory:
Ankle Cuff
Pulleys:
Chest Bar
Success Tips
•Keep your spine straight and your hips
level—do not raise your hips during motion.
•Use only a small range of motion.
•Keep your hips motionless throughout this
exercise.
START
ACTION
•Sit sideways on the bench and attach
an Ankle Cuff to the ankle farthest
from the Power Rod® unit.
•Sit far enough from the Power Rod®
unit that there is tension in the cable
at the start of the exercise.
•Lift leg with cuff in front of you, at
a 45° angle from your trunk (toward
Power Rod® unit)—do not lock your
knee.
•You may hold onto the bench for
added stability.
•Slowly allow the attached leg to
move outward, away from the Power
Rod® unit, keeping your hips and
spine perfectly still.
•Keeping the leg still, slowly move it
back into the Start position.
Standing Leg Kickback — Hip and Knee Extension
Muscles worked:
Gluteus Maximus
START
FINISH
Bench Position:
Removed
Accessory:
Ankle Cuff
Pulleys:
Chest Bar
Success Tips
•Keep your chest lifted, spine aligned, abs
tight and a very slight arch in your lower
back.
•Do not bend from waist or lower back.
START
ACTION
•Stand to one side of the Seat Rail,
facing the Power Rod® unit.
•Secure the Ankle Cuff around the
ankle furthest from the rail. Bend
this leg approximately 90°.
•Bend forward 30-40° from your hips
(not your waist) and very slightly
bend the knee of your supporting
leg.
•Extend the active leg backwards,
straightening the knee.
•Slowly move your leg as far as you
can, without allowing any movement
at the waist, knee or lower back.
•Slowly return to the Start position.
Leg Exercises 59 Limited Warranty Information
6-Week Satisfaction Guarantee
Bowflex®
Motivator® 2
We want you to know that the
home gym
is a superior product. Your satisfaction is guaranteed. If, for any
reason, you are not 100% satisfied with your Bowflex® Motivator®
2 home gym, please follow the instructions below to return your
merchandise and receive a refund of the purchase price, less
shipping and handling.
1. Call a Nautilus Representative at 1-800-NAUTILUS (1-800628-8458) or write to Bowflex® Division at 16400 SE Nautilus
Drive, Vancouver, Washington, USA 98683 for a Return
Authorization Number. Return Authorization will be granted if:
a. You purchased your Bowflex® Motivator® 2 home gym
directly from Nautilus or from a certified Nautilus dealer;
and
b. You are calling within 6 weeks of the delivery date of your
merchandise.
Returns should be shipped to: 16400 SE Nautilus Drive, Vancouver,
Washington, USA 98683.
2. All returned merchandise must be properly packaged in the
original boxes and in good condition.
NOTE: You are responsible for return
shipping and for any damage or loss to
merchandise that occurs during return
shipment. We highly recommend that
you insure your shipment.
3. Please mark all boxes clearly with:
 Return Authorization Number,
 Your Name,
 Your Address, and
 Your Phone Number.
Boxes without this information clearly marked on the outside
may be refused.
4. Please make copies of your original invoice and put one in each
box of merchandise. Your shipment must be received within
two weeks from the date the Nautilus Representative issued
you your Return Authorization Number.
Refunds may be denied or delayed if these instructions are not
completely followed. Satisfaction Guarantee applies only to
merchandise purchased by consumers directly from Nautilus, and
does not apply to sales made by dealers or distributors.
What Does This Warranty Cover?
Nautilus warrants to the original purchaser of the Bowflex®
Motivator® 2 home gym that the Bowflex® Motivator® 2 home
gym is free from defects in materials and workmanship, when used
for the purpose intended, under normal conditions. This warranty
is extended only to the original purchaser and is not transferable or
applicable to any other person.
60
How Long Does Warranty
Coverage Last?
Residential: 3 Years on machine, No-Time-Limit Warranty on
Power Rod® unit
Commercial : This warranty is void if Bowflex® Motivator® 2 is
used in a Commercial Environment
This warranty covers all defects in material or workmanship
of the Bowflex® Motivator® 2 home gym. Warranties do not
cover commercial or institutional use or misuse and abuse by the
consumer. To make this warranty effective, you must completely
fill out the Bowflex® Motivator® 2 home gym Product Registration
Card within 30 days of purchase and return it to the address on the
Warranty Registration Card.
Warranty Does Not Cover
• A Bowflex® Motivator® 2 home gym purchased for commercial
or institutional use.
• Damage due to use by persons who weigh more than 300
pounds (136 kilograms).
• Damage due to abuse, accident, failure to follow instructions or
warnings in the Owner’s Manual, misuse, mishandling, accident
or Acts of God (such as floods, tornadoes, power surges, etc.).
• Damage due to normal wear and tear.
What Nautilus Will Do
During your Warranty Coverage Period, Nautilus will repair any
Bowflex® Motivator® 2 home gym that proves to be defective
in materials or workmanship. In the event repair is not possible,
Nautilus will either replace your Bowflex® Motivator® 2 home gym
or refund your purchase price, less shipping and handling. Nautilus
reserves the right to substitute material of equal or better quality
if identical materials are not available at the time of service under
this Warranty. The replacement of the product under the terms of
the Warranty in no way extends the Warranty period.
Service Support
Call to speak to a Nautilus Representative at 1-800-NAUTILUS (1800-628-8458) or write to Bowflex® Division at 16400 SE Nautilus
Drive, Vancouver, Washington, USA 98683. You may need to return
the defective part, at your expense, to the address given to you by
a Nautilus Representative. Always include an explanation of the
problem. Adequate protective packaging of the defective parts or
unit and cost of shipping are your responsibility.
The repaired part or unit will be returned to you at the company’s
expense.
How State Law Applies
This warranty gives you specific legal rights, and you may also have
other rights, which vary from state to state.
Warranty Information
Bowflex Motivator 2 Home Gym Product Registration Card
®
®
IMPORTANT! MAIL WITHIN 30 DAYS OF PURCHASE
PLEASE PRINT CLEARLY – THANK YOU
Mr.
2.
Mrs.
3.
Ms.
4.
Miss
Customer ID from Invoice
Name:
Address:
Apt. #:
City:
State:
Phone number:
(
)
-
Zip:
EXT.
E-Mail address:
Is this your primary address?
Yes
No
Place of purchase:
Date of purchase:
M M
Purchaser date of birth:
Gender:
Male
Marital status: D D
Y Y
D D
M M
Y Y
Female
Married
Single
Including yourself, total number of people living in your household: (Examples: 01, 02, 03 …)
Would you like to receive additional information on healthy lifestyle products?
Yes
No
Which best describes your family income: (US dollar figures)
Under $15,000 $25,000 – $34,999
$50,000 – $74,999
$100,000 – $149,999
$15,000 – $24,999
$35,000 – $49,999
$75,000 – $99,999
Over $150,000
What other types of exercise equipment do you own?
Did you receive this item as a gift?
Yes
No
Name of original purchaser:
Original purchaser customer ID number:
Thanks for filling out this questionnaire. Your answers are important to us. Please check here if you would prefer
not to obtain information on new and interesting opportunities from other exciting companies.
© 2005, Nautilus Inc. All Rights Reserved. 16400 SE Nautilus Drive, Vancouver, Washington, USA 98683. Bowflex, and Motivator are registered trademarks of Nautilus Inc.
What Is Covered
Nautilus warrants to the original purchaser of the
Bowflex® Motivator® 2 home gym that the Bowflex®
Motivator® 2 home gym is free from defects in
materials or workmanship, with the exceptions
stated below. This warranty is not transferable
or applicable to any person other than the original
purchaser and is only applicable for products sold
and used in the United States or Canada or Mexico.
Tampering with the unit will void the warranty.
Bowflex® Motivator® 2 Home Gym
• 3 years on machine
• D
amage due to abuse, accident, failure to
follow instructions or warnings in the Owner’s
Manual, misuse, mishandling, accident or Acts
of God (such as floods or power surges).
• Damage due to normal wear and tear.
What We Will Do
During your Warranty Coverage Period, Nautilus will
repair any Bowflex® Motivator® 2 home gym that
proves to be defective in materials or workmanship.
In the event repair is not possible, Nautilus will either
replace your Bowflex® Motivator® 2 home gym or
refund your purchase price, less shipping and handling.
Service Support
Call to speak to a Nautilus Representative at 1-800NAUTILUS (1-800-628-8458) or write to Bowflex®
Motivator®2 home gym at 16400 SE Nautilus Drive.,
Vancouver, Washington, USA 98683. You may need
to return the defective part, at your expense, to the
address given to you by a Nautilus Representative.
Always include an explanation of the problem.
Adequate protective packaging of the defective parts
or unit and cost of shipping are your responsibility.
The repaired part or unit will be returned to you at the
company’s expense.
• No-Time-Limit Warranty on Power Rod® unit
How State Law Applies
Warranties Do Not Cover
This warranty gives you specific legal rights, and you
may also have other rights which vary from state to
state.
• A Bowflex® Motivator® 2 home gym purchased
for commercial or institutional use.
• Damage due to use by persons who weigh
more than 300 pounds (136 kg).
Please fold over and tape before mailing
Please fold over and tape before mailing
Place
Stamp
Here
Bowflex Motivator 2 Home Gym
16400 SE Nautilus Drive
Vancouver, Washington, USA 98683
®
®
Muscle Chart
Sternocleidomastoid
Trapezius
Pectoralis Major
Anterior Deltoid
Medial Deltoid
Biceps
Brachialis
External
Obliques
Serratus Anterior
Rectus Abdominus
Posterior Deltoid
Infraspinatus
Teres Major
Flexor Digitorum
Superficials
Triceps
Latissimus
Dorsi
Brachioradialis
Pronator Teres
Flexor Carpi
Radialis
Gluteus
Medius
Tensor
Fasciae
Latae
Gluteus
Maximus
Iliopsoas
Adductor
Magnus
Pectineus
Rectus Femoris
Vastus Lateralis
Vastus Medialis
Peroneus Longus
Extensor Digitorum
Longus
Adductor Longus
Iliotibial Tract
Gracilis
Biceps
Femoris
Semitendinosus
Semimembranosus
Sartorius
Gastrocnemius
Soleus
Tibialis Anterior
Muscle Chart 63
This manual is written and designed
by industry professionals. If you
have any questions regarding your
Bowflex® Motivator® 2 home gym
or any instructions found in this manual,
please call 1-800-NAUTILUS
(1-800-628-8458) for assistance.
©2005. Nautilus Inc. All rights reserved. Nautilus, Inc., World Headquarters, 16400 S.E. Nautilus Drive, Vancouver, Washington, USA 98683. Bowflex, the Bowflex Logo, Motivator, and
Power Rod are either registered trademarks or trademarks of Nautilus, Inc. All others are trademarks of their respective companies.