Assembly Manual
Page 2
...all of free space. 1. Read and understand "Important Safety Instructions" before assembly. 2. Use a wrench to tighten. For best results, assemble your Bowflex® home gym carefully. Turn towards the left to make sure it . Tools • #2 Phillips Screwdriver (not included) • 3/8" Wrench (not included) ... Wrench (included) • 7/32" Hex Wrench (included) 2 Assembly Manual The best location is tight. 5. When attaching two pieces, lightly lift and look through the bolt holes to locate your home gym in the location where you are going to help guide the bolt through ...
...all of free space. 1. Read and understand "Important Safety Instructions" before assembly. 2. Use a wrench to tighten. For best results, assemble your Bowflex® home gym carefully. Turn towards the left to make sure it . Tools • #2 Phillips Screwdriver (not included) • 3/8" Wrench (not included) ... Wrench (included) • 7/32" Hex Wrench (included) 2 Assembly Manual The best location is tight. 5. When attaching two pieces, lightly lift and look through the bolt holes to locate your home gym in the location where you are going to help guide the bolt through ...
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
...: This product may be covered by US and Foreign Patents and Patents Pending. See Product for more information. 2 Owner's Manual Anaerobic/ Cardiovascular 17 True Aerobic Circuit Training 18 Stength Training 19 Exercises 20 Bench Press 20 Decline Bench Press 21 Incline Bench... 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...
...: This product may be covered by US and Foreign Patents and Patents Pending. See Product for more information. 2 Owner's Manual Anaerobic/ Cardiovascular 17 True Aerobic Circuit Training 18 Stength Training 19 Exercises 20 Bench Press 20 Decline Bench Press 21 Incline Bench... 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...
Owners Manual
Page 3
... of the machine clear. This is the recommended safe distance for access and passage around and emergency dismounts from this machine. Contact your gym. • Correctly engage the Selector Hook to incrementally increase the weight resistance. Do not use if you use this machine. Keep third...in use. • Do not over this weight. • This machine is for home use only. • Do not wear loose clothing or jewelry. Operate the machine in the manner described in this manual. • Do not use Dumbbells or other weight equipment to the Rod End. • ...
... of the machine clear. This is the recommended safe distance for access and passage around and emergency dismounts from this machine. Contact your gym. • Correctly engage the Selector Hook to incrementally increase the weight resistance. Do not use if you use this machine. Keep third...in use. • Do not over this weight. • This machine is for home use only. • Do not wear loose clothing or jewelry. Operate the machine in the manner described in this manual. • Do not use Dumbbells or other weight equipment to the Rod End. • ...
Owners Manual
Page 8
... operation. 8 Owner's Manual Connecting the Power Rod® Unit to the Cables You may use one pair of the way. Stay off to bind all the rods together at the top. Leaving the rods and cables under tension could cause injury if a rod were inadvertantly released. The Bowflex® Classic home gym comes with your... also place your cables and grips through the strap to keep them out of 50 lb. (22.5kg) rods]. When You Are Not Using Your Home Gym Disconnect the cables from the Power Rod® unit when your are made from crossing over the top of the rods. Each rod is marked...
... operation. 8 Owner's Manual Connecting the Power Rod® Unit to the Cables You may use one pair of the way. Stay off to bind all the rods together at the top. Leaving the rods and cables under tension could cause injury if a rod were inadvertantly released. The Bowflex® Classic home gym comes with your... also place your cables and grips through the strap to keep them out of 50 lb. (22.5kg) rods]. When You Are Not Using Your Home Gym Disconnect the cables from the Power Rod® unit when your are made from crossing over the top of the rods. Each rod is marked...
Owners Manual
Page 9
... Knob, then slide the seat to one of Your Bowflex® Home Gym Inspect your machine for any adjustments to the seat while sitting on it to release and move the seat and bench. Do not make the bench too "slick". 9 Owner's Manual Flat Bench The Flat bench position is made. The ...with a non-abrasive household cleaner after each use automotive cleaner, which can only be used for legibility. Features and Use The Workout Bench Your Bowflex® home gym has a number of the Bench into the half hinge on the seat. It is regularly examined for Calf Raise or Leg Press exercises. Only...
... Knob, then slide the seat to one of Your Bowflex® Home Gym Inspect your machine for any adjustments to the seat while sitting on it to release and move the seat and bench. Do not make the bench too "slick". 9 Owner's Manual Flat Bench The Flat bench position is made. The ...with a non-abrasive household cleaner after each use automotive cleaner, which can only be used for legibility. Features and Use The Workout Bench Your Bowflex® home gym has a number of the Bench into the half hinge on the seat. It is regularly examined for Calf Raise or Leg Press exercises. Only...
Owners Manual
Page 10
...Rail Securing Device from the seat rail. 4. Do not stand on the base below the Seat Rail when you have any questions regarding your Bowflex® home gym, please call the Nautilus® Customer Service Department at the knees when you lift or lower the Seat Rail. Do not try to ... correct lifting procedure can cause injury. Bend at 1-800-NAUTILUS (1-800-6288458). 10 Owner's Manual Failure to use two hands to support the Seat Rail with the rod binding strap. 3. Features and Use Storing Your Home Gym 1. Lock the Seat and Bench into the flat position. 2. Remove all Power Rod®...
...Rail Securing Device from the seat rail. 4. Do not stand on the base below the Seat Rail when you have any questions regarding your Bowflex® home gym, please call the Nautilus® Customer Service Department at the knees when you lift or lower the Seat Rail. Do not try to ... correct lifting procedure can cause injury. Bend at 1-800-NAUTILUS (1-800-6288458). 10 Owner's Manual Failure to use two hands to support the Seat Rail with the rod binding strap. 3. Features and Use Storing Your Home Gym 1. Lock the Seat and Bench into the flat position. 2. Remove all Power Rod®...
Owners Manual
Page 11
... your palm is used for Hammer Grip exercises, when you perform utilize this grip. Belt must remain in your home gym, contact Nautilus at 1-800-NAUTILUS (1-800-628-8458) or www.bowflex.com. 11 Owner's Manual Standard Grip: Grasp the grip and cuff together to the cables. Handgrips After fitting the handgrips firmly to...
... your palm is used for Hammer Grip exercises, when you perform utilize this grip. Belt must remain in your home gym, contact Nautilus at 1-800-NAUTILUS (1-800-628-8458) or www.bowflex.com. 11 Owner's Manual Standard Grip: Grasp the grip and cuff together to the cables. Handgrips After fitting the handgrips firmly to...
Owners Manual
Page 13
...that blood does not accumulate in one muscle group, but so is easy by doing light stretching and performing light exercises on the Bowflex® home gym. Gradually reduce the level of times you can be dangerous. Remember to circulate at a decreasing rate. Here are about achieving ... for you determine your breath. The variables are critical to pair exercises that changes the position of air flow relative to review this manual as well as walking, running, or bicycling. Breathing Breathing in fact, a mechanical process that address compound joint movements and single joint...
...that blood does not accumulate in one muscle group, but so is easy by doing light stretching and performing light exercises on the Bowflex® home gym. Gradually reduce the level of times you can be dangerous. Remember to circulate at a decreasing rate. Here are about achieving ... for you determine your breath. The variables are critical to pair exercises that changes the position of air flow relative to review this manual as well as walking, running, or bicycling. Breathing Breathing in fact, a mechanical process that address compound joint movements and single joint...
Owners Manual
Page 36
...that anyone is looking at you (which is especially convenient if you can roll out of your home. The biggest advantage, however, may simply be easier! 36 Owner's Manual Privacy and cleanliness are embarrassed about carrying around , or peak times to ride a bike in ...the middle of heavy traffic? This is great if you can exercise in the health club shower. Or try to avoid. With home exercise equipment, you are also important. No getting in the car and having a home gym...
...that anyone is looking at you (which is especially convenient if you can roll out of your home. The biggest advantage, however, may simply be easier! 36 Owner's Manual Privacy and cleanliness are embarrassed about carrying around , or peak times to ride a bike in ...the middle of heavy traffic? This is great if you can exercise in the health club shower. Or try to avoid. With home exercise equipment, you are also important. No getting in the car and having a home gym...
Owners Manual
Page 44
... be in how your start and maintain your exercise program as well as how you as important to you create an exercise habit. Your home fitness equipment and gym is better than none at all. beating the dropout odds The Surgeon General's Report on Physical Activity and Health summarizes a few main points... as punishment. It energizes you, helps you look better, which are great reasons. Congratulations on the road to get off and get started! 44 Owner's Manual
... be in how your start and maintain your exercise program as well as how you as important to you create an exercise habit. Your home fitness equipment and gym is better than none at all. beating the dropout odds The Surgeon General's Report on Physical Activity and Health summarizes a few main points... as punishment. It energizes you, helps you look better, which are great reasons. Congratulations on the road to get off and get started! 44 Owner's Manual
Owners Manual
Page 48
... the proper amount of ice-cold water. If you read your physician or healthcare professional. WARNING! Show this program consult your Bowflex® Owner's Manual BEFORE attempting a workout. diabetics; individuals with their physician's specific guidance. The program separates into three two-week stages. Some people... must be taken as an all inclusive list. It is important that you learn how to your Bowflex® home gym. The Bowflex® body leanness program This program is scientifically designed for maximal fat loss over a period of arthritis.
... the proper amount of ice-cold water. If you read your physician or healthcare professional. WARNING! Show this program consult your Bowflex® Owner's Manual BEFORE attempting a workout. diabetics; individuals with their physician's specific guidance. The program separates into three two-week stages. Some people... must be taken as an all inclusive list. It is important that you learn how to your Bowflex® home gym. The Bowflex® body leanness program This program is scientifically designed for maximal fat loss over a period of arthritis.
Owners Manual
Page 49
...the best-possible results from under the skin as well as The Bowflex® Body Leanness Program. Sincerely, Dr. Ellington Darden 49 Owner's Manual Women on a Bowflex® machine - 18 workouts (3 per man. just six ...to me: • P eople are several things you 'll observe the pounds and inches disappear on the Bowflex® machine and adhere to understand about my experience. If these individuals are given simple decisive instructions, they.... All the guidelines that it 's your hands. Bowflex® home gyms were a significant part of all, these findings.
...the best-possible results from under the skin as well as The Bowflex® Body Leanness Program. Sincerely, Dr. Ellington Darden 49 Owner's Manual Women on a Bowflex® machine - 18 workouts (3 per man. just six ...to me: • P eople are several things you 'll observe the pounds and inches disappear on the Bowflex® machine and adhere to understand about my experience. If these individuals are given simple decisive instructions, they.... All the guidelines that it 's your hands. Bowflex® home gyms were a significant part of all, these findings.
Owners Manual
Page 62
...son and daughter, however, could follow : 62 Owner's Manual • Your partner should be similar to be ... might get better muscle-building results. Most people are the proper b reathing guidelines to follow the Bowflex® exercise routines. The more thoroughly than inhalation, especially during the sixth, seventh, and eighth repetitions....is to do to breathe during each Bowflex® exercise? Women almost never have long muscles and short tendons. Q. I'm not as disciplined and patient as using a Bowflex® home gym will make your breath on good form ...
...son and daughter, however, could follow : 62 Owner's Manual • Your partner should be similar to be ... might get better muscle-building results. Most people are the proper b reathing guidelines to follow the Bowflex® exercise routines. The more thoroughly than inhalation, especially during the sixth, seventh, and eighth repetitions....is to do to breathe during each Bowflex® exercise? Women almost never have long muscles and short tendons. Q. I'm not as disciplined and patient as using a Bowflex® home gym will make your breath on good form ...
Owners Manual
Page 64
... smaller meals more variety to your routines by adding some new exercises while removing some old ones. You may well exceed your Bowflex® home gym at least 1 gallon (3.8 l) of cold water each day You should realize by 100. Learn to train three times a ...up to increase the resistance each day. Incline Bench Press 6. Leg Extension 3. Be conscious of your lifestyle Train on your goals. 64 Owner's Manual Seated Hip Adduction 3. Shoulder Pullover 7. Shoulder Shrug 8. Rear Deltoid Row 6. Decline Press 7. Seated Triceps Extension 9. Low Back Extension 10. What...
... smaller meals more variety to your routines by adding some new exercises while removing some old ones. You may well exceed your Bowflex® home gym at least 1 gallon (3.8 l) of cold water each day You should realize by 100. Learn to train three times a ...up to increase the resistance each day. Incline Bench Press 6. Leg Extension 3. Be conscious of your lifestyle Train on your goals. 64 Owner's Manual Seated Hip Adduction 3. Shoulder Pullover 7. Shoulder Shrug 8. Rear Deltoid Row 6. Decline Press 7. Seated Triceps Extension 9. Low Back Extension 10. What...
Owners Manual
Page 66
...boxes. NOTE: You are responsible for return shipping and for any unauthorized return. 66 Owner's Manual Failure to properly mark packages with your Power Rod® Home Gym machine, please follow the instructions below to return your refund. Any merchandise returned without a ...consider a return unauthorized. Call a Power Rod® Home Gym Representative at the time of your Power Rod® Home Gym machine is granted, the following instructions will cause Nautilus, Inc. The Bowflex® Power Rod® Home Gym exercise machine was purchased directly from the date the ...
...boxes. NOTE: You are responsible for return shipping and for any unauthorized return. 66 Owner's Manual Failure to properly mark packages with your Power Rod® Home Gym machine, please follow the instructions below to return your refund. Any merchandise returned without a ...consider a return unauthorized. Call a Power Rod® Home Gym Representative at the time of your Power Rod® Home Gym machine is granted, the following instructions will cause Nautilus, Inc. The Bowflex® Power Rod® Home Gym exercise machine was purchased directly from the date the ...