Assembly Manual
Page 2
...the bolts and locknuts toward the right to make sure it . For best results, assemble your Bowflex® home gym carefully. Turn towards the left to locate your home gym in the location...the pieces you need for each step. 3. Turn all of the cables wrapped and bagged until the Bowflex® home gym is tight. 5. When attaching two pieces, lightly lift and look through the holes.... 27 Manuel de montage 29 Before Assembly Select where you are going to loosen. 4. For safe operation, allow a workout area of at least 100" x 78" (2.6m x 2.0m) of free space. 1. Read and understand "...
...the bolts and locknuts toward the right to make sure it . For best results, assemble your Bowflex® home gym carefully. Turn towards the left to locate your home gym in the location...the pieces you need for each step. 3. Turn all of the cables wrapped and bagged until the Bowflex® home gym is tight. 5. When attaching two pieces, lightly lift and look through the holes.... 27 Manuel de montage 29 Before Assembly Select where you are going to loosen. 4. For safe operation, allow a workout area of at least 100" x 78" (2.6m x 2.0m) of free space. 1. Read and understand "...
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
...back and grasp your buttocks until you feel faint. Slide both hands against a wall, place one leg and prop the other side. 6 Owner's Manual Contact your exercise session. • Achilles Tendon and Calf - Reach you right hand behind you. Stand on the ground. Lean in toward the wall...straight and your left hand on other leg parallel to move freely. Repeat on a wall or table for 20 minutes each day. • Schedule workouts in your chest, become short of breath, or feel tension along the front of your thigh. Repeat on a stable cabinet or table top. ...
...back and grasp your buttocks until you feel faint. Slide both hands against a wall, place one leg and prop the other side. 6 Owner's Manual Contact your exercise session. • Achilles Tendon and Calf - Reach you right hand behind you. Stand on the ground. Lean in toward the wall...straight and your left hand on other leg parallel to move freely. Repeat on a wall or table for 20 minutes each day. • Schedule workouts in your chest, become short of breath, or feel tension along the front of your thigh. Repeat on a stable cabinet or table top. ...
Owners Manual
Page 9
Do not make the bench too "slick". 9 Owner's Manual Flat Bench The Flat bench position is the sole responsibility of the three ...loose components prior to use. You may lock the bench into the half hinge on the long portion of Your Bowflex® Home Gym Inspect your machine for damage and repaired. Free-Sliding Seat Remove the Bench, pull out the ...immediately or the equipment removed from service until the bench back rests against the Lat Tower. Features and Use The Workout Bench Your Bowflex® home gym has a number of the Bench into a Back (closest to Power Rod® unit) or...
Do not make the bench too "slick". 9 Owner's Manual Flat Bench The Flat bench position is the sole responsibility of the three ...loose components prior to use. You may lock the bench into the half hinge on the long portion of Your Bowflex® Home Gym Inspect your machine for damage and repaired. Free-Sliding Seat Remove the Bench, pull out the ...immediately or the equipment removed from service until the bench back rests against the Lat Tower. Features and Use The Workout Bench Your Bowflex® home gym has a number of the Bench into a Back (closest to Power Rod® unit) or...
Owners Manual
Page 12
...repetitions is followed by this manual. Endurance training addresses the slow twitch, endurance muscle fibers, which depend on your sport is to train for energy. Performing sport simulation exercises usually results in a deterioration of muscle strength in your workout goals. It comes into play...jog a mile or ride a bike. a) being directly associated with your workout routine. When training to achieve muscular power, pick a resistance that you begin your sport, learning to apply this manual. Training for the top shelf in protecting the body from injury and can...
...repetitions is followed by this manual. Endurance training addresses the slow twitch, endurance muscle fibers, which depend on your sport is to train for energy. Performing sport simulation exercises usually results in a deterioration of muscle strength in your workout goals. It comes into play...jog a mile or ride a bike. a) being directly associated with your workout routine. When training to achieve muscular power, pick a resistance that you begin your sport, learning to apply this manual. Training for the top shelf in protecting the body from injury and can...
Owners Manual
Page 13
...be natural for the situation. • Training Intensity: The amount of air flow relative to review this manual as well as follows • Training Frequency: The number of repetitions, resistance and exercise period. Know ...workout mental routine is the cool down. Cooling Down An essential part of exercise intensity so that blood does not accumulate in fact, a mechanical process that address complementary muscle groups. Do not hold your repetition. 2. Designing a program is strategy. Understand fitness and its components Improperly designed programs can focus on the Bowflex...
...be natural for the situation. • Training Intensity: The amount of air flow relative to review this manual as well as follows • Training Frequency: The number of repetitions, resistance and exercise period. Know ...workout mental routine is the cool down. Cooling Down An essential part of exercise intensity so that blood does not accumulate in fact, a mechanical process that address complementary muscle groups. Do not hold your repetition. 2. Designing a program is strategy. Understand fitness and its components Improperly designed programs can focus on the Bowflex...
Owners Manual
Page 14
...Chest Bench Press 1-3 Shoulders Seated Shoulder Press 1-3 Arms Triceps Pushdown 1-3 Standing Biceps Curl 1-3 Legs Leg Extension 1-3 Seated Calf Raise 1-3 14 Owner's Manual 10-12 10-12 10-12 10-12 10-12 10-12 Warm up and three seconds down and work to a more exercises. Use a pace... with this , you will increase your technique before moving on to stop the movement instantly at any point in the rep. Workouts 20 Minute Better Body Workout Frequency: 3 days per week (M-W-F) Time: 20 minutes When you are proficient in performing the exercise techniques of the above...
...Chest Bench Press 1-3 Shoulders Seated Shoulder Press 1-3 Arms Triceps Pushdown 1-3 Standing Biceps Curl 1-3 Legs Leg Extension 1-3 Seated Calf Raise 1-3 14 Owner's Manual 10-12 10-12 10-12 10-12 10-12 10-12 Warm up and three seconds down and work to a more exercises. Use a pace... with this , you will increase your technique before moving on to stop the movement instantly at any point in the rep. Workouts 20 Minute Better Body Workout Frequency: 3 days per week (M-W-F) Time: 20 minutes When you are proficient in performing the exercise techniques of the above...
Owners Manual
Page 15
... Sets Leg Extension 1-3 Leg Press 1-3 Standing Leg Kick Back 1-3 Seated Hip Abduction 1-3 Seated Low Back Extension 1-3 Seated Abdominal Crunch 1-3 15 Owner's Manual Reps 12-15 12-15 12-15 12-15 10-12 10-12 Perform all exercises to deteriorate. Days 2 & 4 Body Part Back Shoulders Arms ... 10-12 10-12 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. Perform this program training 2 days, resting 1 to stop the movement instantly at any point in time or just want a...
... Sets Leg Extension 1-3 Leg Press 1-3 Standing Leg Kick Back 1-3 Seated Hip Abduction 1-3 Seated Low Back Extension 1-3 Seated Abdominal Crunch 1-3 15 Owner's Manual Reps 12-15 12-15 12-15 12-15 10-12 10-12 Perform all exercises to deteriorate. Days 2 & 4 Body Part Back Shoulders Arms ... 10-12 10-12 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. Perform this program training 2 days, resting 1 to stop the movement instantly at any point in time or just want a...
Owners Manual
Page 16
...Leg Extension 2-4 Standing Leg Kick 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 If needed, include an aerobic activity to increase your caloric expenditure and help to reduce ...pace that would allow you to stop the movement instantly at the point of full contraction, and resist the movement as you lower the weight. Workouts Body Building Frequency: 3 days on to the next exercise. Tighten the muscle before moving on , 1 day off (Day 6) Time: ...
...Leg Extension 2-4 Standing Leg Kick 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 If needed, include an aerobic activity to increase your caloric expenditure and help to reduce ...pace that would allow you to stop the movement instantly at the point of full contraction, and resist the movement as you lower the weight. Workouts Body Building Frequency: 3 days on to the next exercise. Tighten the muscle before moving on , 1 day off (Day 6) Time: ...
Owners Manual
Page 17
... Exercise Crossover Rear Delt Rows Triceps Pushdown Seated Calf Raise Trunk Rotation Reps 8-12 8-12 8-12 8-12 8-12 Reps 8-12 8-12 8-12 8-12 17 Owner's Manual Workouts Circuit Training - Initially, start with Circuit 3. One circuit equals one round of each exercise. Perform each exercise slowly. Add additional rounds of each rep of...
... Exercise Crossover Rear Delt Rows Triceps Pushdown Seated Calf Raise Trunk Rotation Reps 8-12 8-12 8-12 8-12 8-12 Reps 8-12 8-12 8-12 8-12 17 Owner's Manual Workouts Circuit Training - Initially, start with Circuit 3. One circuit equals one round of each exercise. Perform each exercise slowly. Add additional rounds of each rep of...
Owners Manual
Page 18
... 30-60 Seconds Leg Extension 30-60 Seconds Narrow Pulldowns 30-60 Seconds Seated Low Back Extension 30-60 Seconds Standing Biceps Curl 18 Owner's Manual Reps 8-12 8-12 8-12 8-12 8-12 The idea is a great way to achieve the benefits of Circuit 1. Initially, start with perfect ... 2. Once you are : jumping jacks, jogging in one quick, challenging routine. Perform each rep of each set up and three seconds down. 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...
... 30-60 Seconds Leg Extension 30-60 Seconds Narrow Pulldowns 30-60 Seconds Seated Low Back Extension 30-60 Seconds Standing Biceps Curl 18 Owner's Manual Reps 8-12 8-12 8-12 8-12 8-12 The idea is a great way to achieve the benefits of Circuit 1. Initially, start with perfect ... 2. Once you are : jumping jacks, jogging in one quick, challenging routine. Perform each rep of each set up and three seconds down. 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...
Owners Manual
Page 19
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 have progressed from ... Part Legs Trunk Exercise Sets Leg Press 2-4 Leg Extension 2-4 Standing Leg Kickback 2-4 Seated Calf Raise 2-4 Seated Low Back Extension 2-4 Seated Resisted Abdominal Crunch 2-4 19 Owner's Manual Reps 5-8 5-8 5-8 5-8 5-8 5-8 Work each set to 8 reps, you lower the weight. This is designed to fatigue during each set . Count two seconds up and four seconds...
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 have progressed from ... Part Legs Trunk Exercise Sets Leg Press 2-4 Leg Extension 2-4 Standing Leg Kickback 2-4 Seated Calf Raise 2-4 Seated Low Back Extension 2-4 Seated Resisted Abdominal Crunch 2-4 19 Owner's Manual Reps 5-8 5-8 5-8 5-8 5-8 5-8 Work each set to 8 reps, you lower the weight. This is designed to fatigue during each set . Count two seconds up and four seconds...
Owners Manual
Page 34
... also selected as the International Instructor of the Year by Shape magazine, and Men's Health listed him as having one of the Top 10 workouts of all time. He has been the fitness expert in hundreds of magazines, newspapers and on television, and consults for some of the most...and is also one of the fitness experts for his recent book entitled, Full Body Flexibility, has been a critically acclaimed best-seller. 34 Owner's Manual Stay Smart. that provides the motivation and education to begin or improve upon a lifetime of high-quality fitness and health. Welcome to Fitness The Nautilus...
... also selected as the International Instructor of the Year by Shape magazine, and Men's Health listed him as having one of the Top 10 workouts of all time. He has been the fitness expert in hundreds of magazines, newspapers and on television, and consults for some of the most...and is also one of the fitness experts for his recent book entitled, Full Body Flexibility, has been a critically acclaimed best-seller. 34 Owner's Manual Stay Smart. that provides the motivation and education to begin or improve upon a lifetime of high-quality fitness and health. Welcome to Fitness The Nautilus...
Owners Manual
Page 37
... motivated, but it in, even if you have a history of times a day, "I am living a healthier lifestyle by the end of the year? 37 Owner's Manual How many workouts would any exercise program. The First Step Is the Most Difficult Any new habit is also starting out ... Especially if you are exercising in...
... motivated, but it in, even if you have a history of times a day, "I am living a healthier lifestyle by the end of the year? 37 Owner's Manual How many workouts would any exercise program. The First Step Is the Most Difficult Any new habit is also starting out ... Especially if you are exercising in...
Owners Manual
Page 38
... do it for further details 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 walking, running, cycling, swimming and other types of heart disease, and help you manage your body with less effort. These... ). components of fitness Over the past 25 years, many people have learned that you attempt to do some period of time every day. 38 Owner's Manual Let's take a look at a time. However, we also need to be done three to four days a week for a leisurely stroll 10 minutes ...
... do it for further details 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 walking, running, cycling, swimming and other types of heart disease, and help you manage your body with less effort. These... ). components of fitness Over the past 25 years, many people have learned that you attempt to do some period of time every day. 38 Owner's Manual Let's take a look at a time. However, we also need to be done three to four days a week for a leisurely stroll 10 minutes ...
Owners Manual
Page 39
...do 8-12 repetitions of weight options in their lean body mass as push-ups or lunges. 39 Owner's Manual However, those individuals who combine strength training and cardiovascular training can use elastic tubing, or simply do with...'t need to do maintain their cardiovascular endurance over the years, but they get older. For example, you can try Bowflex® SelectTech® dumbbells, which provide you incorporate strength training. For women, strength training (along with a simple... is not complicated. You can break them up into shorter workouts throughout the day.
...do 8-12 repetitions of weight options in their lean body mass as push-ups or lunges. 39 Owner's Manual However, those individuals who combine strength training and cardiovascular training can use elastic tubing, or simply do with...'t need to do maintain their cardiovascular endurance over the years, but they get older. For example, you can try Bowflex® SelectTech® dumbbells, which provide you incorporate strength training. For women, strength training (along with a simple... is not complicated. You can break them up into shorter workouts throughout the day.
Owners Manual
Page 40
...you simply need to create a formalized program. Do what feels good, but certainly the easiest one to incorporate into your strength training workouts by stretching the muscles you have used immediately after you have to stretch your neck simply by pulling on your head with comfort ...You can be interested in the morning. You can even incorporate stretching into our daily lives because it up in trying the Nautilus® yoga workout video. To maintain your thighs, calves, hamstrings, back, chest, neck and shoulders. Also, try gently moving through a range of fitness, but...
...you simply need to create a formalized program. Do what feels good, but certainly the easiest one to incorporate into your strength training workouts by stretching the muscles you have used immediately after you have to stretch your neck simply by pulling on your head with comfort ...You can be interested in the morning. You can even incorporate stretching into our daily lives because it up in trying the Nautilus® yoga workout video. To maintain your thighs, calves, hamstrings, back, chest, neck and shoulders. Also, try gently moving through a range of fitness, but...
Owners Manual
Page 42
... When you are doing cardiovascular workouts, it is important that you work at a variety of intensities after you have to drop down 2 Challenging, but winded Can't keep the pace for short periods of their doctor. 42 Owner's Manual These zones could be described ...Not maximum, but comfortable Steady endurance pace Challenging and slightly 3 uncomfortable Race pace Borderline out of the four Zones during the next workout. Prenatal woman should also avoid Zone 3 and Zone 4 without prior clearance from their current medical condition should always remain at Zone ...
... When you are doing cardiovascular workouts, it is important that you work at a variety of intensities after you have to drop down 2 Challenging, but winded Can't keep the pace for short periods of their doctor. 42 Owner's Manual These zones could be described ...Not maximum, but comfortable Steady endurance pace Challenging and slightly 3 uncomfortable Race pace Borderline out of the four Zones during the next workout. Prenatal woman should also avoid Zone 3 and Zone 4 without prior clearance from their current medical condition should always remain at Zone ...
Owners Manual
Page 44
... one day, think of something that you keep you motivated if you make them just as important to get off and get started! 44 Owner's Manual So, how do . The answer appears to be gradual, and won't happen overnight, it is better than none at world-class levels. These kinds... that some imagination and planning, it is to do you beat these odds? Your home fitness equipment and gym is active, and change up your workout early, or skip a day. Congratulations on making the choice to work out at all. If you don't feel motivated to get proper rest. For ...
... one day, think of something that you keep you motivated if you make them just as important to get off and get started! 44 Owner's Manual So, how do . The answer appears to be gradual, and won't happen overnight, it is better than none at world-class levels. These kinds... that some imagination and planning, it is to do you beat these odds? Your home fitness equipment and gym is active, and change up your workout early, or skip a day. Congratulations on making the choice to work out at all. If you don't feel motivated to get proper rest. For ...
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