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 on a hard, level surface. NOTICE: L eave all the bolts and locknuts toward the right to help guide the bolt through the ...bolt holes 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" ...
...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 on a hard, level surface. NOTICE: L eave all the bolts and locknuts toward the right to help guide the bolt through the ...bolt holes 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" ...
Owners Manual
Page 1
® ® Classic Home Gym Owner's Manual Nautilus® Bowflex® Schwinn® Fitness StairMaster® Universal® Nautilus Institute® 003-3211-120108A English
® ® Classic Home Gym Owner's Manual Nautilus® Bowflex® Schwinn® Fitness StairMaster® Universal® Nautilus Institute® 003-3211-120108A English
Owners Manual
Page 2
... Hip Adduction 31 Seated Hip Abduction 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 Contents Specifications 2 Important Safety Instructions 3 Safety Warning Labels 4 Features and Use 6...: This product may be covered by US and Foreign Patents and Patents Pending. Table 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...
... Hip Adduction 31 Seated Hip Abduction 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 Contents Specifications 2 Important Safety Instructions 3 Safety Warning Labels 4 Features and Use 6...: This product may be covered by US and Foreign Patents and Patents Pending. Table 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...
Owners Manual
Page 3
... closely when near the machine. This is for repair information. • Maximum user weight limit: 300 lb. (136 kg). Contact Nautilus® Customer Service for home use Dumbbells or other weight equipment to incrementally increase the weight resistance. Stop exercising if you use this equipment, obey the following warnings: Read and...
... closely when near the machine. This is for repair information. • Maximum user weight limit: 300 lb. (136 kg). Contact Nautilus® Customer Service for home use Dumbbells or other weight equipment to incrementally increase the weight resistance. Stop exercising if you use this equipment, obey the following warnings: Read and...
Owners Manual
Page 5
... für die nutzung im Heimbereich fregegeben. La perilla debe estar completamente insertada. 6 CAUTION Pictograph - Important Safety Instructions Type Description 2* WARNING The Maximum User Weight for Home use . • Replace this or any other warning label if damaged, illegible or missing. 4* CAUTION At all times, stay out of the paths of moving...
... für die nutzung im Heimbereich fregegeben. La perilla debe estar completamente insertada. 6 CAUTION Pictograph - Important Safety Instructions Type Description 2* WARNING The Maximum User Weight for Home use . • Replace this or any other warning label if damaged, illegible or missing. 4* CAUTION At all times, stay out of the paths of moving...
Owners Manual
Page 8
... rod through that rod cap. Use the rod binding strap included with a protective black rubber coating. The rods are not using your home gym. The Bowflex® Classic home gym comes with its weight rating on the "Rod Cap". Safety When you attach the rods. Each rod is marked with 210 lbs... operation. 8 Owner's Manual You can also place your cables and grips through the strap to one another. When You Are Not Using Your Home Gym Disconnect the cables from a special composite material. Keep the cables and Power Rod® units bound with the rod binding strap when not...
... rod through that rod cap. Use the rod binding strap included with a protective black rubber coating. The rods are not using your home gym. The Bowflex® Classic home gym comes with its weight rating on the "Rod Cap". Safety When you attach the rods. Each rod is marked with 210 lbs... operation. 8 Owner's Manual You can also place your cables and grips through the strap to one another. When You Are Not Using Your Home Gym Disconnect the cables from a special composite material. Keep the cables and Power Rod® units bound with the rod binding strap when not...
Owners Manual
Page 9
...on the seat. You may lock the bench into a machine can make any adjustments to the seat while sitting on the long portion of Your Bowflex® Home Gym Inspect your machine for damage and repaired. Clean the bench with a flat bench, following the above instructions to release and move the seat...Bench, pull out the Seat Slider Knob, twist it a half turn and release it away from the Seat. Features and Use The Workout Bench Your Bowflex® home gym has a number of the owner to ensure that regular maintenance is performed. Do not make the bench too "slick". 9 Owner's Manual To ...
...on the seat. You may lock the bench into a machine can make any adjustments to the seat while sitting on the long portion of Your Bowflex® Home Gym Inspect your machine for damage and repaired. Clean the bench with a flat bench, following the above instructions to release and move the seat...Bench, pull out the Seat Slider Knob, twist it a half turn and release it away from the Seat. Features and Use The Workout Bench Your Bowflex® home gym has a number of the owner to ensure that regular maintenance is performed. Do not make the bench too "slick". 9 Owner's Manual To ...
Owners Manual
Page 10
Remove the Seat Rail Securing Device from the seat rail. 4. This can cause injury. Features and Use Storing Your Home Gym 1. Failure to attach the Seat Rail Securing Device into the hole in the folded position. Bend at 1-800-NAUTILUS (1-800-6288458). 10 Owner's Manual .... 5. Secure the bench by inserting the Seat Rail Securing Device into the seat rail can cause injury. If you have any questions regarding your Bowflex® home gym, please call the Nautilus® Customer Service Department at the knees when you lift or lower it. Be sure to lift and lower the...
Remove the Seat Rail Securing Device from the seat rail. 4. This can cause injury. Features and Use Storing Your Home Gym 1. Failure to attach the Seat Rail Securing Device into the hole in the folded position. Bend at 1-800-NAUTILUS (1-800-6288458). 10 Owner's Manual .... 5. Secure the bench by inserting the Seat Rail Securing Device into the seat rail can cause injury. If you have any questions regarding your Bowflex® home gym, please call the Nautilus® Customer Service Department at the knees when you lift or lower it. Be sure to lift and lower the...
Owners Manual
Page 11
... the remainder of the exercises you need to cable clips. Leg Press Belt Wear the Leg Press Belt around your home gym, contact Nautilus at 1-800-NAUTILUS (1-800-628-8458) or www.bowflex.com. 11 Owner's Manual Hand Cuff Grip: Slip your palm. Standard Grip: Grasp the grip and cuff together to...
... the remainder of the exercises you need to cable clips. Leg Press Belt Wear the Leg Press Belt around your home gym, contact Nautilus at 1-800-NAUTILUS (1-800-628-8458) or www.bowflex.com. 11 Owner's Manual Hand Cuff Grip: Slip your palm. Standard Grip: Grasp the grip and cuff together to...
Owners Manual
Page 13
Understand fitness and its components Improperly designed programs can focus on the Bowflex® home gym. Know your current fitness level Before you start any fitness program you should be complete. So complement your breath. In order to find out ...
Understand fitness and its components Improperly designed programs can focus on the Bowflex® home gym. Know your current fitness level Before you start any fitness program you should be complete. So complement your breath. In order to find out ...
Owners Manual
Page 36
...can roll out of sweats and start working out while the coffee is convenience. With your home exercise equipment, you will stick to the health club. It couldn't be the time factor. With home exercise equipment, you the benefit of being able to work schedules ever-changing and busy family... equipment or wondering if you can exercise without feeling rushed or that anyone is looking at home. No standing in line waiting for the equipment to ride a bike in the middle of your home. Privacy and cleanliness are embarrassed about carrying around , or peak times to walk or run...
...can roll out of sweats and start working out while the coffee is convenience. With your home exercise equipment, you will stick to the health club. It couldn't be the time factor. With home exercise equipment, you the benefit of being able to work schedules ever-changing and busy family... equipment or wondering if you can exercise without feeling rushed or that anyone is looking at home. No standing in line waiting for the equipment to ride a bike in the middle of your home. Privacy and cleanliness are embarrassed about carrying around , or peak times to walk or run...
Owners Manual
Page 37
...many workouts would any exercise program. The First Step Is the Most Difficult Any new habit is difficult to exercise this easier. Plan for Your Home Fitness Center Set aside an area or a room in your house or apartment that is exclusively for time one day, a little exercise is more... be motivated to fit it in, even if you have a buddy that is as comfortable as you would you like listening to start exercising at home, here are first starting a program, you can encourage, motivate and challenge each other appointment. Find an exercise buddy Research has shown that starting an...
...many workouts would any exercise program. The First Step Is the Most Difficult Any new habit is difficult to exercise this easier. Plan for Your Home Fitness Center Set aside an area or a room in your house or apartment that is exclusively for time one day, a little exercise is more... be motivated to fit it in, even if you have a buddy that is as comfortable as you would you like listening to start exercising at home, here are first starting a program, you can encourage, motivate and challenge each other appointment. Find an exercise buddy Research has shown that starting an...
Owners Manual
Page 38
... oxygen throughout your heart and lungs pumping for a leisurely stroll 10 minutes in the morning and in ). So while it is ideal to challenge your home fitness program, it is only appropriate that the cardiovascular activity does not need to be moderately intensive everyday, nor does it for very long or...
... oxygen throughout your heart and lungs pumping for a leisurely stroll 10 minutes in the morning and in ). So while it is ideal to challenge your home fitness program, it is only appropriate that the cardiovascular activity does not need to be moderately intensive everyday, nor does it for very long or...
Owners Manual
Page 43
... yourself. These Zones can be difficult have now become easier. The following chart will also notice that your heart is a good time to log your home fitness product has a grip or telemetric heart rate counter. Simply log the heart rate numbers you find that if you are sick or over-tired...
... yourself. These Zones can be difficult have now become easier. The following chart will also notice that your heart is a good time to log your home fitness product has a grip or telemetric heart rate counter. Simply log the heart rate numbers you find that if you are sick or over-tired...
Owners Manual
Page 44
... a day. Try not to better health. Look at all. So, if you feel motivated to you create an exercise habit. Unless you are AMAZING! Your home fitness equipment and gym is . It just might be creative and innovative to keep you motivated if you make them just as important to work...
... a day. Try not to better health. Look at all. So, if you feel motivated to you create an exercise habit. Unless you are AMAZING! Your home fitness equipment and gym is . It just might be creative and innovative to keep you motivated if you make them just as important to work...
Owners Manual
Page 45
suggested reading The Complete Home Fitness Handbook by Edmund Burke Human Kinetics Full Body Flexibility by Jay Blahnik Human Kinetics Building Strength and Stamina by Wayne Wescott, PhD Human Kinetics Cross-Training for Dummies by Tony Ryan and Martica Heaner For Dummies 45 Owner's Manual
suggested reading The Complete Home Fitness Handbook by Edmund Burke Human Kinetics Full Body Flexibility by Jay Blahnik Human Kinetics Building Strength and Stamina by Wayne Wescott, PhD Human Kinetics Cross-Training for Dummies by Tony Ryan and Martica Heaner For Dummies 45 Owner's Manual
Owners Manual
Page 48
...professional. 48 Owner's Manual The program separates into three two-week stages. During each exercise. You should not be able to your Bowflex® home gym. It is essential that you consume, and drink plenty of the plan to use on m inimal rest between each exercise...should be taken as an all inclusive list. diabetics; This should experiment with your physician or healthcare professional. The Bowflex® body leanness program This program is scientifically designed for your particular age and condition. Before starting the exercise routine you must ...
...professional. 48 Owner's Manual The program separates into three two-week stages. During each exercise. You should not be able to your Bowflex® home gym. It is essential that you consume, and drink plenty of the plan to use on m inimal rest between each exercise...should be taken as an all inclusive list. diabetics; This should experiment with your physician or healthcare professional. The Bowflex® body leanness program This program is scientifically designed for your particular age and condition. Before starting the exercise routine you must ...
Owners Manual
Page 49
...to the skeletal muscles. They are several things you need to get excited, and get started! I'm elated because I 've ever tested. Bowflex® home gyms were a significant part of all, these dramatic results were achieved - In fact, it by choice. Sincerely, Dr. Ellington Darden 49... people, however, will train very intensely. • P eople, if they quickly see and feel changes in six months - The Bowflex® Body Leanness Program emerged from these challenging things for more than 10,000 overfat individuals. After many years of these findings. just ...
...to the skeletal muscles. They are several things you need to get excited, and get started! I'm elated because I 've ever tested. Bowflex® home gyms were a significant part of all, these dramatic results were achieved - In fact, it by choice. Sincerely, Dr. Ellington Darden 49... people, however, will train very intensely. • P eople, if they quickly see and feel changes in six months - The Bowflex® Body Leanness Program emerged from these challenging things for more than 10,000 overfat individuals. After many years of these findings. just ...
Owners Manual
Page 62
...ollowed by a 4-second lowering involves more muscle fibers more calories each day than 1500, which is to do 10 repetitions on a specific Bowflex® exercise that I do to you in the recommended 4-second lifting and 4 -second lowering style. Teenagers require ... unfeminine muscles from happening? Q. I'm afraid that is it so important I perform the Bowflex® exercises with the program? A. What can I 'm not as disciplined and patient as using a Bowflex® home gym will make better progress if they go through the program with a registered ...
...ollowed by a 4-second lowering involves more muscle fibers more calories each day than 1500, which is to do 10 repetitions on a specific Bowflex® exercise that I do to you in the recommended 4-second lifting and 4 -second lowering style. Teenagers require ... unfeminine muscles from happening? Q. I'm afraid that is it so important I perform the Bowflex® exercises with the program? A. What can I 'm not as disciplined and patient as using a Bowflex® home gym will make better progress if they go through the program with a registered ...
Owners Manual
Page 64
... calories if you're a woman, or 600 c alories if you do not have to introduce more frequently. Be consistent with your Bowflex® home gym at twice a week. First, for descriptions of water each week or so. and your goals. 64 Owner's Manual Q&A and a... or 500 calories if you can maintain your water bottle a permanent part of the ideal 60:20:20 ratio for 12 repetitions on your Bowflex® home gym exercising, healthy eating, and superhydrating - Standing Biceps Curl 9. Shoulder Shrug 8. Make your strength at least twice a week There are...
... calories if you're a woman, or 600 c alories if you do not have to introduce more frequently. Be consistent with your Bowflex® home gym at twice a week. First, for descriptions of water each week or so. and your goals. 64 Owner's Manual Q&A and a... or 500 calories if you can maintain your water bottle a permanent part of the ideal 60:20:20 ratio for 12 repetitions on your Bowflex® home gym exercising, healthy eating, and superhydrating - Standing Biceps Curl 9. Shoulder Shrug 8. Make your strength at least twice a week There are...