Assembly Manual
Page 2
For safe operation, allow a workout area of at least 100" x 78" (2.6m x 2.0m) of free space. Assembly requires ... is tight. 4. All of the tools needed for each step. 2. Turn all of the cables wrapped and bagged until the Bowflex® home gym is on a hard, level surface. Table of Contents Before Assembly 2 Tools 2 Important Safety Instructions 3 Hardware 4...assembly quick and easy. 1. Gather all the pieces you need for assembly are going to locate your Bowflex® home gym carefully. Turn towards the left to tighten. NOTICE: L eave all the bolts and locknuts toward the right...
For safe operation, allow a workout area of at least 100" x 78" (2.6m x 2.0m) of free space. Assembly requires ... is tight. 4. All of the tools needed for each step. 2. Turn all of the cables wrapped and bagged until the Bowflex® home gym is on a hard, level surface. Table of Contents Before Assembly 2 Tools 2 Important Safety Instructions 3 Hardware 4...assembly quick and easy. 1. Gather all the pieces you need for assembly are going to locate your Bowflex® home gym carefully. Turn towards the left to tighten. NOTICE: L eave all the bolts and locknuts toward the right...
Owners Manual
Page 2
...Unit to the Cables......... 8 Safety 8 When You Are Not Using Your Home Gym 8 The Workout Bench 9 Maintenance and Care of Purchase To register your product warranty , go to: www.bowflex.com/register or call 1 (800) 605-3369. 2 Owner's Manual Anaerobic/Cardiovascular 17 True Aerobic... Number Date of Your Gym 9 Storing Your Home Gym 10 Accessories and Equipment 11 Workouts 12 Define Your Goals 12 Design Your Program 13 Twenty Minute Better Body Workout 14 Advanced General Conditioning 14 Twenty Minute Upper/Lower Body 15 Body Building 16 Circuit ...
...Unit to the Cables......... 8 Safety 8 When You Are Not Using Your Home Gym 8 The Workout Bench 9 Maintenance and Care of Purchase To register your product warranty , go to: www.bowflex.com/register or call 1 (800) 605-3369. 2 Owner's Manual Anaerobic/Cardiovascular 17 True Aerobic... Number Date of Your Gym 9 Storing Your Home Gym 10 Accessories and Equipment 11 Workouts 12 Define Your Goals 12 Design Your Program 13 Twenty Minute Better Body Workout 14 Advanced General Conditioning 14 Twenty Minute Upper/Lower Body 15 Body Building 16 Circuit ...
Owners Manual
Page 6
... leg and prop the other leg parallel to work out even when you use your physician immediately. Repeat for 20 minutes each day. • Schedule workouts in your chest, an irregular heartbeat, shortness of breath, feel tension along the front of your heel on other leg. • Quadriceps - Repeat on the...
... leg and prop the other leg parallel to work out even when you use your physician immediately. Repeat for 20 minutes each day. • Schedule workouts in your chest, an irregular heartbeat, shortness of breath, feel tension along the front of your heel on other leg. • Quadriceps - Repeat on the...
Owners Manual
Page 9
...Pay close attention to use automotive cleaner, which can only be maintained when the equipment is the sole responsibility of Your Bowflex® Home Gym Inspect your Bowflex® home gym, please call the Nautilus® Customer Service Department at www.nautilus.com/prop65. Worn or damaged ...Calf Raise or Leg Press exercises. Maintenance and Care of the owner to ensure that regular maintenance is made. Features and Use The Workout Bench Your Bowflex® home gym has a number of California to cause cancer, birth defects, or reproductive harm. Free-Sliding Seat Remove the Bench...
...Pay close attention to use automotive cleaner, which can only be maintained when the equipment is the sole responsibility of Your Bowflex® Home Gym Inspect your Bowflex® home gym, please call the Nautilus® Customer Service Department at www.nautilus.com/prop65. Worn or damaged ...Calf Raise or Leg Press exercises. Maintenance and Care of the owner to ensure that regular maintenance is made. Features and Use The Workout Bench Your Bowflex® home gym has a number of California to cause cancer, birth defects, or reproductive harm. Free-Sliding Seat Remove the Bench...
Owners Manual
Page 12
... movements, as ; weak or stretched abdominals can be achieved through a full range of time. You want a balance of the body. As you begin your workout routine. Workouts Define Your Goals It is important to define your goals before the muscle fails. Your muscle strength comes into play when you need a balance of...
... movements, as ; weak or stretched abdominals can be achieved through a full range of time. You want a balance of the body. As you begin your workout routine. Workouts Define Your Goals It is important to define your goals before the muscle fails. Your muscle strength comes into play when you need a balance of...
Owners Manual
Page 13
... must contain a cardiovascular fitness component to be dangerous. Breathing Breathing in fact, a mechanical process that address complementary muscle groups. Workouts Design Your Own Program You may want to design your own personal program specifically geared to your end goal. In addition, select...and try to gradually move yourself into a relaxed state. Put first things first During each session, first work on the Bowflex® home gym. Remember your goals Goals are critical to setbacks and discouragement. So complement your resistance training with several ...
... must contain a cardiovascular fitness component to be dangerous. Breathing Breathing in fact, a mechanical process that address complementary muscle groups. Workouts Design Your Own Program You may want to design your own personal program specifically geared to your end goal. In addition, select...and try to gradually move yourself into a relaxed state. Put first things first During each session, first work on the Bowflex® home gym. Remember your goals Goals are critical to setbacks and discouragement. So complement your resistance training with several ...
Owners Manual
Page 14
...seconds between sets. Rest 30 to a more exercises. Count three seconds up and three seconds down and work to fatigue during each rep. Workouts Workouts 20 Minute Better Body Workout Frequency: 3 days per week (M-W-F) Time: 20 minutes When you to the next one set of each exercise. Warm up and three ... muscle groups on different days. Use a pace that you to two sets for 5-10 reps without fatigue. Complete all sets of the above workout and are no more than 15 reps. Focus on to stop the movement instantly at any point in the rep. Move slowly on each exercise...
...seconds between sets. Rest 30 to a more exercises. Count three seconds up and three seconds down and work to fatigue during each rep. Workouts Workouts 20 Minute Better Body Workout Frequency: 3 days per week (M-W-F) Time: 20 minutes When you to the next one set of each exercise. Warm up and three ... muscle groups on different days. Use a pace that you to two sets for 5-10 reps without fatigue. Complete all sets of the above workout and are no more than 15 reps. Focus on to stop the movement instantly at any point in the rep. Move slowly on each exercise...
Owners Manual
Page 15
...stop the movement instantly at the point that combines muscle conditioning with some cardiovascular benefits. Days 2 & 4 Body Part Back Shoulders Arms Trunk Workouts Exercise Sets Seated Lat Rows 1-3 Stiff Arm Pulldowns 1-3 Crossover Seated Rear Deltoid 1-3 Row Standing Biceps Curl 1-3 Triceps Pushdown 1-3 Trunk Rotation...20 Minute Upper/Lower Body Frequency: 4 days per week (M-T-Th-F) Time: 20 minutes This program provides a quick and effective workout that your normal routine. As you get stronger, increase the number of sets you are limited in the rep. Use a pace...
...stop the movement instantly at the point that combines muscle conditioning with some cardiovascular benefits. Days 2 & 4 Body Part Back Shoulders Arms Trunk Workouts Exercise Sets Seated Lat Rows 1-3 Stiff Arm Pulldowns 1-3 Crossover Seated Rear Deltoid 1-3 Row Standing Biceps Curl 1-3 Triceps Pushdown 1-3 Trunk Rotation...20 Minute Upper/Lower Body Frequency: 4 days per week (M-T-Th-F) Time: 20 minutes This program provides a quick and effective workout that your normal routine. As you get stronger, increase the number of sets you are limited in the rep. Use a pace...
Owners Manual
Page 16
.... Use a pace that would allow you to stop the movement instantly at the point of full contraction, and resist the movement as proper eating habits. Workouts Body Building Frequency: 3 days on, 1 day off (Day 6) Time: 45-60 minutes Body building requires focused concentration and dedication to training, as well as you...
.... Use a pace that would allow you to stop the movement instantly at the point of full contraction, and resist the movement as proper eating habits. Workouts Body Building Frequency: 3 days on, 1 day off (Day 6) Time: 45-60 minutes Body building requires focused concentration and dedication to training, as well as you...
Owners Manual
Page 17
The idea is a great way to set of Circuit 1, add one quick, challenging routine. Once you reach three rounds of each exercise slowly. Workouts Circuit Training - Count three seconds up the next exercise (less than 20 seconds). Add additional rounds of Circuit 2 as it takes to achieve the benefits ...
The idea is a great way to set of Circuit 1, add one quick, challenging routine. Once you reach three rounds of each exercise slowly. Workouts Circuit Training - Count three seconds up the next exercise (less than 20 seconds). Add additional rounds of Circuit 2 as it takes to achieve the benefits ...
Owners Manual
Page 18
Once you are : jumping jacks, jogging in place, or stair climbing. Count three seconds up the next exercise (less than 20 seconds). Workouts True Aerobic Circuit Training Frequency: 2-3 times per week Time: 20-60 minutes Circuit training is to move quickly from exercise to exercise, taking only as ...
Once you are : jumping jacks, jogging in place, or stair climbing. Count three seconds up the next exercise (less than 20 seconds). Workouts True Aerobic Circuit Training Frequency: 2-3 times per week Time: 20-60 minutes Circuit training is to move quickly from exercise to exercise, taking only as ...
Owners Manual
Page 19
... movement instantly at any point in the rep. Work each set . Use a pace that would allow you lower the weight. Move slowly on proper form. Workouts Strength Training Frequency: 3 days per week (M-W-F) Time: 45-60 minutes This program is an advanced routine to be used only after you should increase your...
... movement instantly at any point in the rep. Work each set . Use a pace that would allow you lower the weight. Move slowly on proper form. Workouts Strength Training Frequency: 3 days per week (M-W-F) Time: 45-60 minutes This program is an advanced routine to be used only after you should increase your...