BOWFLEX MOTIVATOR ® ® FOR ALL MOTIVATOR MODELS & Owner’s Manual Fitness Guide Written By: Tom Purvis, Registered Physical Therapist, Certified Strength Conditioning Specialist, and Head Trainer for the National Academy of Sports Medicine.
Table Of Contents Getting To Know Your Machine Using Your Machine Optional Equipment Warning Defining Your Goals Working Out 1 2 4 5 6 8 The Workouts: The 20 Minute Better Body Workout Advanced General Conditioning 20 Minute Upper / Lower Body Body Building Circuit Training Anaerobic / Cardiovascular True Aerobic Circuit Training Strength Training 9 9 10 11 12 13 14 Chest Exercises: Bench Press Chest Fly Decline Bench Press One Arm Seated Fly Incline Bench Press Lying Shoulder Pullover 15 15 16 16 17 1
1 Getting To Know Your Machine CONGRATULATIONS on your commitment to fitness! By choosing Bowflex® to be your partner in your quest for fitness, you’ve chosen a machine that can deliver on its promises! before attempting to use your Bowflex® Home Gym. It is important that you understand how to properly perform each exercise before you attempt to perform the exercise with the Power Rod® Resistance attached to the cables.
2 Using Your Machine Power Rod® Resistance Power Rod units are made from a special composite material. Your rods are sheathed with a protective black rubber coating. Each rod is marked with its weight rating on the “Rod Cap”. ® Adjusting And Understanding The Resistance The standard Bowflex comes with 210 pounds of resistance (one pair of 5 pound rods, two pair of 10 pound rods, one pair of 30 pound rods, and one pair of 50 pound rods).
Using Your Machine The Workout Bench Your Bowflex® Home Gym has three different bench positions. To adjust the bench simply remove the bench seat pin and move bench to the desired position. Replace the pin and threaded knob when finished. Position 1 Mounting The Incline Bench Sit on bench and reach back, one arm at a time, grasping hand grips KEEPING HANDS DOWN AND PALMS UP. Curl your hands up towards the front of your shoulders AND turn your wrists so that your palms now face away from you.
4 Using Your Machine Ankle Cuff : The ankle cuff fits snugly around your ankle and secures with a standard “hook & loop” set up. Attach the cable snap to the D-Ring on the cuff. Folding & Moving Your Bowflex® Home Gym: Folding and moving your Bowflex® Home Gym is easy. Follow the simple steps below to fold your Bowflex® Home Gym. 1) Unscrew the threaded knob from the top of the seat rail (near the label). 2) Lift bench up. 3) Secure bench by inserting threaded knob into bottom hole of bench bracket.
WARNING! Before beginning any exercise program consult your physician or health care professional. Only he or she can determine the exercise program that is appropriate for your particular age and condition. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the exercise and consult your physician. For Your Safety Please Follow These Instructions Before exercising, make sure that the seat adjustment lock is securely fastened and the bench is firmly in place.
6 Defining Your Goals Your body will do what you train it to do. That’s why it’s important to define your goals and focus on those goals. Here are some fitness components that will help you define your goals and choose your fitness program. Muscle Strength is the maximum force that you can exert against resistance at one time. Your muscle strength comes into play when you pick up a heavy bag of groceries or lift a small child.
Cardiovascular Endurance is the ability of the heart and lungs to supply oxygen and nutrients to exercising muscles over an extended period of time. It comes into play when you jog a mile or ride a bike. It is a critical component of overall fitness and health. Any exercise program must be supplemented with cardiovascular training, such as rowing on the Bowflex® Home Gym.
8 Working Out A workout begins in your minds eye. With concentration and visualization you can approach your workout with a positive, constructive attitude. A good pre-workout mental routine is to sit and relax, so that you can focus on what you are about to do and think about achieving your end goal. Warming Up We recommend that you warm up by doing light stretching and performing light exercises on the Bowflex® Home Gym.
9 The Workouts 20 MINUTE BETTER BODY WORKOUT FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 20 MINUTES Start by performing one set of each exercise. Warm up with a light resistance that you can perform easily for 5 -10 reps without fatiguing. Focus on practicing and learning your technique before increasing the resistance. Then move to a more challenging resistance that you can perform no less than 10 reps and no more than 15 reps without your form deteriorating.
10 The Workouts 20 MINUTE UPPER/LOWER BODY FREQUENCY: 4 DAYS PER WEEK (M-T-Th-F) TIME: ABOUT 20 MINUTES This program provides you with a quick and effective workout that combines muscle conditioning with some cardiovascular benefits. Do this routine when you are limited in time or just want a variation to your normal routine. Perform this program training 2 days, resting 1 to 2. Perform all exercises to near failure, stopping at the point that your technique starts to deteriorate.
11 The Workouts BODY BUILDING FREQUENCY: 3 DAYS ON, 1 DAY OFF TIME: ABOUT 45-60 MINUTES Body building requires focused concentration and dedication to training, as well as proper eating habits. Train each muscle group to failure before moving on to the next exercise. Do not neglect any muscle group. If needed, include an aerobic activity to increase your caloric expenditure and help to reduce your body fat levels to achieve a defined muscular look. Rest 30-60 seconds between each set and exercise.
12 The Workouts CIRCUIT TRAINING - ANAEROBIC/CARDIOVASCULAR FREQUENCY: 2-3 TIMES PER WEEK TIME: ABOUT 20-45 MINUTES Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine. The idea is to move quickly from exercise to exercise, taking only as much rest between sets as it takes to set up the next exercise (less than 20 seconds). One circuit equals one set of each exercise.
13 The Workouts TRUE AEROBIC CIRCUIT TRAINING FREQUENCY: 2-3 TIMES PER WEEK TIME: ABOUT 20-60 MINUTES Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine. By returning to an aerobic exercise between each set you are increasing your aerobic capacity, endurance and burning fat as energy.
14 The Workouts STRENGTH TRAINING FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 45-60 MINUTES This program is designed to emphasize overall strength development. This is an advanced routine to be used only after you have progressed from the advanced general conditioning routine and only after you have perfected your exercise techniques. Work each set to near exhaustion. If you can perform more than 5 to 8 reps, you should increase your resistance 5 lbs and decrease your reps to 5.
15 Chest Exercises BENCH PRESS - Shoulder Horizontal Adduction (and elbow extension) Muscles worked: This exercise emphasizes the chest muscles (pectoralis major), also involving the front shoulder muscles (anterior deltoid, a portion of the middle deltoid) and the triceps, which are located on the back of the upper arm.
16 Chest Exercises DECLINE BENCH PRESS - Shoulder Horizontal Adduction (and elbow extension) Muscles worked: This exercise emphasizes the chest muscles (pectoralis major), especially the lower portion. It also involves the front shoulder muscles (anterior deltoid, a portion of the middle deltoid) and the triceps, which are located on the back of the upper arm.
17 Chest Exercises INCLINE BENCH PRESS - Shoulder Horizontal Adduction (and elbow extension) Muscles worked: This exercise emphasizes the chest muscles (pectoralis major), especially the upper portion. It also involves the front shoulder muscles (anterior deltoid, a portion of the middle deltoid) and the triceps, which are located on the back of the upper arm.
18 Shoulder Exercises REAR DELTOID ROWS - Shoulder Horizontal Abduction (and elbow flexion) Muscles worked: This exercise emphasizes the back portion of the shoulder muscles ( the rear deltoids, as well as the rear portion of the middle deltoids). Starting position: •Sit on the bench facing the power rods, knees bent and your feet on the platform. •Cross the handles and grasp them with your palms facing down and arms straight (right hand on left handle and vice versa).
19 Shoulder Exercises SEATED SHOULDER PRESS - Shoulder Adduction (and elbow extension) Muscles worked: This exercise emphasizes the front portion of the shoulder muscles (front deltoids as well as the front part of the middle deltoids), the upper back muscles (upper trapezius), and the triceps muscles located on the backs of the upper arms. Starting position: •Sit on the bench facing away from the power rods, knees bent and feet flat on the floor.
20 Shoulder Exercises SHOULDER EXTENSION (elbows stabilized) Muscles worked: This exercise emphasizes your upper back (the latissimus dorsi, teres major and rear deltoid muscles), as well as the muscles between your shoulder blades (middle trapezius and rhomboid muscles). The triceps muscles, located on the back of the upper arms, are worked throughout the entire motion as they try to prevent the elbows from bending.
21 Shoulder Exercises SCAPULAR PROTRACTION (elbows stabilized) Muscles worked: This exercise emphasizes the serratus anterior muscles, the muscles that can be seen on the side of the rib cage, and are involved in pushing movements when the arms are kept straight and the scapula are allowed to move forward.
22 Shoulder Exercises LYING FRONT SHOULDER RAISE - Shoulder Flexion (elbow stabilized) Muscles worked: This exercise emphasizes the front portion of the shoulder muscles (front deltoids as well as the front part of the middle deltoids). Starting position: •Sit on the bench facing the power rods, knees bent and feet flat on the platform. •Grasp the handles, with your arms straight and your palms facing down. Lie back completely so that your head is supported by the bench.
23 Back Exercises LYING LAT PULLDOWNS - Modified Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid which make up the large pulling muscles of your upper back and eliminates the biceps from the movement. Starting position: •Lie on your back on the bench, head toward the power rods. Your buttocks will eventually be off the end of the bench. •Slip your arms through the handles and slide the cuff just past your elbows and tighten cuffs.
24 Back Exercises WIDE PULLDOWNS with the Lat Tower - Shoulder Adduction (with elbow flexion) Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid which make up the large pulling muscles of your upper back. It also involves the muscles on the front of your upper arms (the biceps group) which are responsible for bending your elbows. Starting position: START •To determine the appropriate grip width for you, hold you arms straight out to the sides at shoulder height.
25 Back Exercises LYING SHOULDER FLY - Shoulder Adduction Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid which make up the large pulling muscles of your upper back, as well as involving your biceps which are located on the front of your upper arms. Starting position: •Lie on your back, head toward the power rods. •Grasp the handles and straighten the arms out to the sides with your palms facing away from the pulleys, knees bent, and feet flat on the floor.
26 Back Exercises SEATED LAT ROWS - Shoulder Extension (and elbow flexion) Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid muscles which make up the large pulling muscles of your upper back. The biceps muscles on the front of the upper arm are also involved in this movement. Starting position: •Sit on the bench facing the power rods. •Grab handles with palms facing each other. •Place heels on the end of the platform, bend the knees comfortably.
27 Back Exercises STIFF-ARM PULLDOWN with Lat Tower - Shoulder Extension (elbow stabilized) Muscles worked: This exercise emphasizes your upper back (the latissimus dorsi, teres major and rear deltoid muscles), as well as the muscles between the lower part of your shoulder blades (lower trapezius muscles). The triceps muscles, located on the back of the upper arms, will also be involved. Starting position: •Remove (or straddle) the bench and stand facing the power rods.
28 Arm Exercises TRICEPS PUSHDOWN with Lat Tower - Elbow Extension Muscles worked: This exercise emphasizes the triceps muscles located on the backs of the upper arms. These muscles are responsible for straightening your arm and assist in any upper body pushing or pressing motion. Starting position: START •Remove (or straddle) the bench and stand facing the power rods. •Grasp the lat bar at shoulder width, with your palms down.
29 Arm Exercises FRENCH PRESS - Elbow Extension Overhead Muscles worked: This exercise emphasizes the triceps muscles located on the backs of the upper arms. Starting position: •Sit on the bench facing away from the power rods. Bend the knees and place your feet flat on the floor. •Reach behind and grasp one or both of the handles, palms facing each other. •Draw your arms up until your elbows are comfortably overhead (different for everyone) and your hands are pointed to the ceiling.
30 Arm Exercises CROSS TRICEPS EXTENSION Muscles worked: This exercise develops the triceps muscle located on the back of the upper arm. Starting position: START •Seated in the 45 degree position, reach straight behind your body, grasp a handle, and bend your elbow until your hand is near your chest and your palms are facing towards the floor. •Keeping knees bent and feet flat on the floor, lay your head back against the bench and straighten your arm to the front.
31 Arm Exercises SEATED TRICEPS EXTENSION - Elbow Extension Muscles worked: This exercise emphasizes the triceps muscles located on the back of the upper arms. Starting position: •Seated in the 45 degree position, reach straight behind your body, grasp the handles, and bend your elbows until your hands are near your chest and your palms are facing towards the floor. •Keeping knees bent and feet flat on the floor, lay your head back against the bench and straighten your arms to the front.
32 Arm Exercises SEATED BICEPS CURL - Flexion (in supination) Muscles worked: This exercise emphasizes the biceps muscles which are located on the front of your upper arms and are primarily responsible for bending your elbows. Seated position: •Sit facing the power rods, knees bent with one foot on the bench and one on the floor. •Grasp the handle and rest the back of your upper arm, not your elbow, on the elevated knee. •Maintain correct spinal alignment.
33 Arm Exercises SEATED WRIST EXTENSION Muscles works: This exercise develops the back and top parts of your forearms and is critical in helping to prevent injuries like tennis elbow. Starting position: •Sit facing the power rods with your knees bent and feet flat on the bench. •Grasp the handles with your palms facing down and rest your mid-forearms on your upper legs with the elbows flared out to the sides. •Be sure to sit far enough backwards on the bench to maintain tension throughout the exercise.
34 Arm Exercises REVERSE CURL - Elbow Flexion (in pronation) Muscles worked: This exercise emphasizes the deep arm muscle (brachialis) while involving the front forearm muscle (brachioradialis) and the biceps as well. Starting position: •Remove the bench and stand on the platform facing the power rods. •Bend down and grasp the handles with your palms facing backward. •Stand with your arms by your sides. •Lift your chest, tighten your abdominals and maintain a very slight arch in your lower back.
35 Arm Exercises STANDING WRIST EXTENSION Muscles worked: This exercise emphasizes the back and top parts of your forearms. It also isometrically challenges your deep biceps muscles (brachialis), located on the front part of your upper arms. Starting position: •Remove the bench and stand on the platform facing the power rods. •Bend down and grasp the handles with your palms facing backwards. •Stand with your upper arms by your sides.
36 Abdominal Exercises REVERSE CRUNCH - Spinal Flexion Muscles worked: This exercise works your entire abdominal area including your upper and lower front abs (rectus abdominus) and your side abs (obliques). Starting position: •With the bench in the flat position, lie on your back with your head toward the power rods. •Bend your knees fully. •Bend at the hips based upon desired difficulty. Beginners should be fully bent, bringing the legs near the abs.
37 Abdominal Exercises SEATED (RESISTED) ABDOMINAL CRUNCH - Spinal Flexion Muscles worked: This exercise emphasizes the abdominal area including the upper and lower front abs (rectus abdominus) and the side abs (obliques). Starting position: •While seated in the 45 degree position, grasp both handles drawing them over the shoulders and resting the handles on the chest/shoulders with your palms facing upward.
38 Abdominal Exercises TRUNK ROTATION Muscles worked: This exercise involves most of the trunk muscles. It does not “spot reduce” or eliminate “love handles”. It should be noted that rotation is more limited in the spine than most people realize and should be performed with minimal resistance, and always in proper alignment. Starting position: •Sitting sideways on the bench with one side facing the power rods, grasp the handle closest to you with both hands.
39 Leg Exercises LEG EXTENSION with attachment Muscles worked: This exercise emphasizes the muscles on the front of the upper thigh (quadriceps muscle group) which are responsible for straightening your leg against resistance. This powerful muscle group helps to provide stability for the knee joint and is essential for producing power in running, jumping and lifting activities.
40 Leg Exercises SQUAT - with Lat Tower Muscles worked: This exercise strengthens and develops virtually all the muscles of your legs and buttocks area (gluteus maximus). Remember, there is no such thing as “spot reduction”. Do not do this exercise if you believe it will remove fat from this area. Do it to strengthen and build these muscles. Starting position: START •Remove the bench.
41 Leg Exercises STANDING HIP EXTENSION (Knee flexed) Muscles worked: This exercise strengthens and develops the muscles of your buttocks area (gluteus maximus). Remember, there is no such thing as “spot reduction”. Do not do this exercise if you believe it will remove fat from this area. Do it to strengthen and build these muscles. Starting position: •Remove the bench. •Facing the power rods, stand on the platform to one side of the rail. •Secure the cuff around the ankle furthest from the rail.
42 Leg Exercises LYING LEG EXTENSION Muscles worked: This exercise allows you to strengthen and develop the front part of your upper thighs (quadriceps muscle groups), helping to increase your muscular stability at the knee joints. Starting position: •Sit on the bench facing the power rods and attach the cuff to the corresponding ankle. •Lie back on the bench so that your head is supported by the bench.
43 Leg Exercises SEATED HIP ADDUCTION Muscles worked: This exercise will not burn off fat from your inner thighs or make them smaller! There is no exercise that will burn fat from a specific area. This exercise will, however, strengthen the muscles on the insides of your thighs (adductor muscle groups). It also works the muscles on the outside of your hip (gluteus medius) on the side that you are standing on. Use very light resistance and small range of motion on this exercise.
44 Exercise Log Please feel free to make copies of this chart to continue your exercise log.
Muscle Chart 45 Sternocleidomastoid Pectoralis Major Trapezious Anterior Deltoid Medial Deltoid Biceps Brachialis External Obliques Serratus Anterior Rectus Abdominus Flexor Digitorum Superficials Posterior Deltoid Infraspinatus Teres Major Triceps Latissimus Dorsi Brachioradialis Pronator Teres Flexor Carpi Radialis Gluteus Medius Tensor Fasciae Latae Gluteus Maximus Iliopsoas Adductor Magnus Pectineus Rectus Femoris Vastus Lateralis Vastus Medialis Peroneus Longus Extensor Digitorum Longus Tib
This manual is written and designed by industry professionals. If you have any questions regarding your Bowflex® Home Gym or any instructions found in this manual please call 1-800-269-3539 for assistance. ©2005 All Rights Reserved, Nautilus Inc., World Headquarters, 16400 SE Nautilus Drive, Vancouver, WA. 98683. U.S. Patent numbers 4620704, 4725057, and 4756527. Other foreign and domestic patentes pending. Bowflex and the Bowflex logo are registered trademarks of Nautilus, Inc.
