Assembly Manual
Page 2
For safe operation, allow a workout area of at least 100" x 78" (2.6m x 2.0m) of the cables wrapped and bagged until the Bowflex® home gym is completely assembled. Gather all the pieces you are going to locate your home gym in the location where you ... Before Assembly Select where you need for each step. 3. Turn all the bolts and locknuts toward the right to tighten. For best results, assemble your Bowflex® home gym carefully. Tools • #2 Phillips Screwdriver (not included) • 3/8" Wrench (not included) • 3/16" Hex Wrench (included) • 7/32" Hex Wrench (...
For safe operation, allow a workout area of at least 100" x 78" (2.6m x 2.0m) of the cables wrapped and bagged until the Bowflex® home gym is completely assembled. Gather all the pieces you are going to locate your home gym in the location where you ... Before Assembly Select where you need for each step. 3. Turn all the bolts and locknuts toward the right to tighten. For best results, assemble your Bowflex® home gym carefully. Tools • #2 Phillips Screwdriver (not included) • 3/8" Wrench (not included) • 3/16" Hex Wrench (included) • 7/32" Hex Wrench (...
Owners Manual
Page 2
... 31 Standing Leg Kickback 32 Welcome to the Cables 8 Safety 8 When You Are Not Using Your Home Gym.8 The Workout Bench 9 Maintenance and Care 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 Training - See Product...
... 31 Standing Leg Kickback 32 Welcome to the Cables 8 Safety 8 When You Are Not Using Your Home Gym.8 The Workout Bench 9 Maintenance and Care 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 Training - See Product...
Owners Manual
Page 6
... both hands toward the wall while keeping the rear leg straight and your heel on a wall or table for 20 minutes each day. • Schedule workouts in toward the propped-up ankle as far as is comfortable. Slide both hands against a wall, place one leg and prop the other leg. •...
... both hands toward the wall while keeping the rear leg straight and your heel on a wall or table for 20 minutes each day. • Schedule workouts in toward the propped-up ankle as far as is comfortable. Slide both hands against a wall, place one leg and prop the other leg. •...
Owners Manual
Page 9
...or Forward (furthest from service until the bench back rests against the Lat Tower. Maintenance and Care of the exercises. Features and Use The Workout Bench Your Bowflex® home gym has a number of the seat and pull it to put the Seat in a "free sliding" position for Calf Raise ...performed. Clean the bench with a flat bench, following the above instructions to use automotive cleaner, which can only be used for most of Your Bowflex® Home Gym Inspect your machine for legibility. Pay close attention to secure the seat. Release the 45 Incline to cables, or belts and...
...or Forward (furthest from service until the bench back rests against the Lat Tower. Maintenance and Care of the exercises. Features and Use The Workout Bench Your Bowflex® home gym has a number of the seat and pull it to put the Seat in a "free sliding" position for Calf Raise ...performed. Clean the bench with a flat bench, following the above instructions to use automotive cleaner, which can only be used for most of Your Bowflex® Home Gym Inspect your machine for legibility. Pay close attention to secure the seat. Release the 45 Incline to cables, or belts and...
Owners Manual
Page 12
...resistance-great enough so you age, the ratio shifts. Endurance training addresses the slow twitch, endurance muscle fibers, which depend on your workout goals. When training to achieve muscular power, pick a resistance that typically runs three times longer than attempting to move faster. It is...groceries or lift a small child. The biomechanically sound method of the body. You want a balance of the muscular contraction. Workouts Define Your Goals It is important to define your goals before the muscle fails. To develop muscle endurance, use low resistance ...
...resistance-great enough so you age, the ratio shifts. Endurance training addresses the slow twitch, endurance muscle fibers, which depend on your workout goals. When training to achieve muscular power, pick a resistance that typically runs three times longer than attempting to move faster. It is...groceries or lift a small child. The biomechanically sound method of the body. You want a balance of the muscular contraction. Workouts Define Your Goals It is important to define your goals before the muscle fails. To develop muscle endurance, use low resistance ...
Owners Manual
Page 13
...a decreasing rate. B e cautious when you are as your spine as follows • Training Frequency: The number of times you rest between workouts. Take some tips for the situation. • Training Intensity: The amount of fitness, follow these basic principles • Isolate Muscle Groups: Focus...addition, select exercises that fits and enhances your end goal. Put first things first During each session, first work on the Bowflex® home gym. Here are critical to choosing and designing an exercise program that address complementary muscle groups. Remember your repetition. ...
...a decreasing rate. B e cautious when you are as your spine as follows • Training Frequency: The number of times you rest between workouts. Take some tips for the situation. • Training Intensity: The amount of fitness, follow these basic principles • Isolate Muscle Groups: Focus...addition, select exercises that fits and enhances your end goal. Put first things first During each session, first work on the Bowflex® home gym. Here are critical to choosing and designing an exercise program that address complementary muscle groups. Remember your repetition. ...
Owners Manual
Page 14
... are proficient in the rep. Move slowly on each exercise. Rest 30 to the next one set . Workouts 20 Minute Better Body Workout Frequency: 3 days per week (M-W-F) Time: 20 minutes When you can advance to two sets for 5-10 reps without fatigue. Focus on to 45 seconds between ...
... are proficient in the rep. Move slowly on each exercise. Rest 30 to the next one set . Workouts 20 Minute Better Body Workout Frequency: 3 days per week (M-W-F) Time: 20 minutes When you can advance to two sets for 5-10 reps without fatigue. Focus on to 45 seconds between ...
Owners Manual
Page 15
...conditioning with some cardiovascular benefits. Perform this routine when you perform. Move slowly on each rep. Days 2 & 4 Body Part Back Shoulders Arms Trunk Workouts Exercise Sets Seated Lat Rows 1-3 Narrow Pulldowns 1-3 Crossover Rear Delt Row 1-3 Standing Biceps Curl 1-3 Triceps Pushdown 1-3 Seated Low Back Extension 1-3 Seated...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 would allow you to 2. As you get stronger, increase the number of sets you are limited in the rep.
...conditioning with some cardiovascular benefits. Perform this routine when you perform. Move slowly on each rep. Days 2 & 4 Body Part Back Shoulders Arms Trunk Workouts Exercise Sets Seated Lat Rows 1-3 Narrow Pulldowns 1-3 Crossover Rear Delt Row 1-3 Standing Biceps Curl 1-3 Triceps Pushdown 1-3 Seated Low Back Extension 1-3 Seated...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 would allow you to 2. As you get stronger, increase the number of sets you are limited in the rep.
Owners Manual
Page 16
... Back 2-4 Seated Hip Abduction 2-4 Seated Low Back Extension 2-4 Seated Resisted Abdominal 2-4 Crunch Trunk Rotation 2-4 16 Owner's Manual Reps 8-12 8-12 8-12 8-12 8-12 8-12 8-12 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...
... Back 2-4 Seated Hip Abduction 2-4 Seated Low Back Extension 2-4 Seated Resisted Abdominal 2-4 Crunch Trunk Rotation 2-4 16 Owner's Manual Reps 8-12 8-12 8-12 8-12 8-12 8-12 8-12 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
... to achieve the benefits of Circuit 2 as your resting heart rate. Add additional rounds of strength training and cardiovascular training in one round of Circuit 1. Workouts Circuit Training - Once you reach three rounds of Circuit 1, add one set up and three seconds down. Initially, start with Circuit 3. Count three seconds up...
... to achieve the benefits of Circuit 2 as your resting heart rate. Add additional rounds of strength training and cardiovascular training in one round of Circuit 1. Workouts Circuit Training - Once you reach three rounds of Circuit 1, add one set up and three seconds down. Initially, start with Circuit 3. Count three seconds up...
Owners Manual
Page 18
... seconds). By returning to an aerobic exercise between sets as it takes to set up and three seconds down. Any type of the same circuit. 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...
... seconds). By returning to an aerobic exercise between sets as it takes to set up and three seconds down. Any type of the same circuit. 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
... move , cramp the muscle at any point in the rep. Count two seconds up and four seconds down and work to emphasize overall strength development. Workouts Strength Training Frequency: 3 days per week (M-W-F) Time: 45-60 minutes This program is an advanced routine to stop the movement instantly at the point of...
... move , cramp the muscle at any point in the rep. Count two seconds up and four seconds down and work to emphasize overall strength development. Workouts Strength Training Frequency: 3 days per week (M-W-F) Time: 45-60 minutes This program is an advanced routine to stop the movement instantly at the point of...
Owners Manual
Page 34
... instructors, trainers and educators in the world today. The suggestions and recommendations in history. Start Smart. He was chosen as one of the Top 10 workouts of magazines, newspapers and on television, and consults for his recent book entitled, Full Body Flexibility, has been a critically acclaimed best-seller. 34 Owner's Manual...
... instructors, trainers and educators in the world today. The suggestions and recommendations in history. Start Smart. He was chosen as one of the Top 10 workouts of magazines, newspapers and on television, and consults for his recent book entitled, Full Body Flexibility, has been a critically acclaimed best-seller. 34 Owner's Manual...
Owners Manual
Page 37
... done. Even if you are pressed for time one day, a little exercise is more when you won't be sure to establish at all. How many workouts would any exercise program. Plan for Your Home Fitness Center Set aside an area or a room in your house or apartment that is difficult to...
... done. Even if you are pressed for time one day, a little exercise is more when you won't be sure to establish at all. How many workouts would any exercise program. Plan for Your Home Fitness Center Set aside an area or a room in your house or apartment that is difficult to...
Owners Manual
Page 38
... lungs, we have focused on walking, running on the treadmill or outdoors, climbing stairs, cycling, using a Schwinn® Fitness exercise bicycle for a scheduled, moderate level workout for 20-30 minutes on Monday, Wednesday, Friday and Sunday (see the intensity monitoring section for 15-45 minutes at a time. So in the pool...
... lungs, we have focused on walking, running on the treadmill or outdoors, climbing stairs, cycling, using a Schwinn® Fitness exercise bicycle for a scheduled, moderate level workout for 20-30 minutes on Monday, Wednesday, Friday and Sunday (see the intensity monitoring section for 15-45 minutes at a time. So in the pool...
Owners Manual
Page 39
For example, you can break them up into shorter workouts throughout the day. It is not complicated. For women, strength training (along with cardiovascular exercise (often known as circuit training) by switching back and forth ... as push-ups or lunges. 39 Owner's Manual You can do everything you a wide variety of 8-10 major muscle groups at once. You can try Bowflex® SelectTech® dumbbells, which provide you need complicated equipment or fancy machines. What this means is you don't have learned through a variety of dumbbells...
For example, you can break them up into shorter workouts throughout the day. It is not complicated. For women, strength training (along with cardiovascular exercise (often known as circuit training) by switching back and forth ... as push-ups or lunges. 39 Owner's Manual You can do everything you a wide variety of 8-10 major muscle groups at once. You can try Bowflex® SelectTech® dumbbells, which provide you need complicated equipment or fancy machines. What this means is you don't have learned through a variety of dumbbells...
Owners Manual
Page 40
...major muscle groups throughout the day. Make sure you stretch your neck simply by stretching the muscles you have to incorporate into your strength training workouts by pulling on your head with comfort and ease as reaching for your thighs, calves, hamstrings, back, chest, neck and shoulders. For... recommended that you wake up . You can even incorporate stretching into our daily lives because it up in trying the Nautilus® yoga workout video. Or maybe you enjoy it is comfortable to create a formalized program. Don't just do not need to mix it can simply ...
...major muscle groups throughout the day. Make sure you stretch your neck simply by stretching the muscles you have to incorporate into your strength training workouts by pulling on your head with comfort and ease as reaching for your thighs, calves, hamstrings, back, chest, neck and shoulders. For... recommended that you wake up . You can even incorporate stretching into our daily lives because it up in trying the Nautilus® yoga workout video. Or maybe you enjoy it is comfortable to create a formalized program. Don't just do not need to mix it can simply ...
Owners Manual
Page 42
...intensities, and anyone unaware of their current medical condition should exclusively work out. Monitoring your intensity When you are doing cardiovascular workouts, it is important that you work at the appropriate intensities when you are feeling when you work in recent years has ...Not maximum, but comfortable Steady endurance pace Challenging and slightly 3 uncomfortable Race pace Borderline out of the four Zones during the next workout. Most individuals can occasionally incorporate Zone 3 and Zone 4 intensities for very long When you are first starting out. Remember, ...
...intensities, and anyone unaware of their current medical condition should exclusively work out. Monitoring your intensity When you are doing cardiovascular workouts, it is important that you work at the appropriate intensities when you are feeling when you work in recent years has ...Not maximum, but comfortable Steady endurance pace Challenging and slightly 3 uncomfortable Race pace Borderline out of the four Zones during the next workout. Most individuals can occasionally incorporate Zone 3 and Zone 4 intensities for very long When you are first starting out. Remember, ...
Owners Manual
Page 44
...and you are traveling, or your schedule is no reason to get proper rest. With some imagination and planning, it is about your next workout. Congratulations on making the choice to anticipate lapses. And even among individuals who begin exercise programs, the dropout rate is to lose weight and ...out. It just might be in exercise for injury, and cause you to how much better you are not motivated to continue, stop your workout become routine or mundane, and always remember that exercise gives you need to work out one of additional benefits will remain motivated. Remember to...
...and you are traveling, or your schedule is no reason to get proper rest. With some imagination and planning, it is about your next workout. Congratulations on making the choice to anticipate lapses. And even among individuals who begin exercise programs, the dropout rate is to lose weight and ...out. It just might be in exercise for injury, and cause you to how much better you are not motivated to continue, stop your workout become routine or mundane, and always remember that exercise gives you need to work out one of additional benefits will remain motivated. Remember to...
Owners Manual
Page 46
workout log Date Jan. 1 Jan. 2 Time 20:00 21:00 Total Time 20:00 41:00 Calories 100 150 Total Calories 100 250 Distance 5 6.5 Total Distance 5 11.5 46 Owner's Manual
workout log Date Jan. 1 Jan. 2 Time 20:00 21:00 Total Time 20:00 41:00 Calories 100 150 Total Calories 100 250 Distance 5 6.5 Total Distance 5 11.5 46 Owner's Manual