Special Edition Includes: Dr.
Owner’s Manual and Fitness Guide Table of Contents Safety Precautions Safety Warning Labels 1 2 Getting to Know Your Bowflex Revolution® XP Home Gym Using Your Bowflex Revolution® XP Home Gym SpiraFlex® Resistance Adjusting And Understanding the Resistance Attaching SpiraFlex® Resistance Packs Preparing for Use, Storing, and Moving Maintenance Adjusting Cable Tension Cable Routing and Storage Attaching Accessories Hand Grips Foot Harnesses Squat Harness I
Safety Precautions IMPORTANT SAFETY INSTRUCTIONS The following definition applies to the word “Warning” found throughout this manual: 7! 2 . ) . ' Indicates a potentially hazardous situation which, if not avoided, could result in death or serious injury. $!.'%2 Prior to using this equipment, observe the following warnings. !4 4 % . 4 ) / . • R ead and understand the Owner’s )--%$)!4% !#4)/. 2%15)2%$ Manual prior to using this machine. #!54)/.
Safety Warning Labels The following safety warnings are located on the Bowflex Revolution® XP exercise machine. Please read all safety precautions and warning information prior to using your product. Be sure to replace any warning label if damaged, illegible, or missing. If you need replacement labels, please call a Bowflex Representative at 1800-628-8458.
Safety Warning Labels The following safety warnings are located in site specific areas on the unit. Please review and understand the safety warning labels and their locations on the unit prior to use. If you need to replace a warning label please call 1-800-628-8458 to obtain a new label. Label 1: General use safety label. Location: Front of the main unit below seat bracket. Label 3: Check all equipment before use. Location: Bottom front of the main unit. Label 2: Keep hands away.
Getting to Know Your Bowflex Revolution® XP Home Gym Please take your time to read through the entire manual and follow it carefully before attempting to use your Bowflex Revolution® XP home gym. Also locate and read all warning labels that are posted on the machine. It is important to understand how to properly perform each exercise before you do so using SpiraFlex® Resistance. The image below shows the machine set up in just one of many configurations.
Using Your Bowflex Revolution XP Home Gym ® SpiraFlex® Resistance The Bowflex Revolution® XP home gym features an ingenious patented technology called SpiraFlex®. The Bowflex Revolution® XP muscle-building resistance comes in the form of these cleverly designed resistance packs, each constructed with a heavy-duty elastic strap inside the pack. When you perform an exercise, these resistance packs rotate around the center, stretching the elastic strap and creating resistance.
Using Your Bowflex Revolution® XP Home Gym Attaching SpiraFlex® Resistance Packs During assembly, you attached 5-lb (2.27kg) SpiraFlex® resistance packs to the machine. The 5-lb packs are permanently attached to the machine. The Bowflex Revolution® XP home gym comes with 200 lbs (90.72kg) of resistance packs in 5, 10, 20, and 40-lb packs (2.27kg, 4.54kg, 9.07kg, 18.14kg). Attaching resistance packs is simple.
Preparing for Use, Storing, and Moving The Bowflex Revolution® XP home gym offers one of the largest ranges of exercises ever offered by a Bowflex® home gym. Preparing your machine for use and maintaining your machine are simple. Preparing for Use Before using your Bowflex Revolution® XP home gym, make sure you read through all of the safety warnings in this manual, and pay close heed to the warning labels on the machine.
Maintenance To store your machine, you can either leave the machine fully assembled, or you can remove the Leg Extension to make a smaller footprint for storing. It is advisable to raise the adjustable arms to the 0 position and make sure they are locked in place. Preventative Maintenance Keeping your machine in good repair takes a minimal amount of time, and will ensure you have many years of use.
Adjusting Cable Tension Pay close attention to maintenance of the cable tension. Over time and with heavy use, the cables are designed to give slightly. Located on the main engine housing is a tension control knob which allows you to increase the tension in the cables. Checking for incorrect cable tension is simple. 1. Position the adjustable swing arms in the upper most position. 2. Check to see if clips at end of cable hang down or if they are tight against the pulley. 3.
10 Cable Routing and Storage Squat Frame Pulley Cables To install the Squat Frame Pulley cables, remove the ball end from the rope by pressing the insert out of the ball (Figure A), and slide the ball off the rope. Route the cable under the pulley closest to the engine and reinstall the ball end (Figure B). Cable Pulley Figure A Figure B When the Squat Pulley cables are not in use, store them by wrapping around the rope hooks as shown.
11 Attaching Accessories Your Bowflex Revolution® XP home gym comes with a pair each of hand grips and foot harnesses, and a squat harness. Hand Grips Connect here for longer hand grip. You receive two hand grips with your Bowflex Revolution® XP home gym. Hand grips contain two Drings on each grip, allowing for a shorter hand grip or longer hand grip, depending on the exercise. Connect here for shorter hand grip.
12 Installing the Seat and Attachments The illustrations on the following pages show how to install the seat and each of the Bowflex Revolution® XP attachments. Seat and Back Pad with Locking Pin Attach the seat and back pad to the seat rail by placing the upper hooks onto the respective upper posts and rotating the lower hooks into position.
Installing the Seat and Attachments 13 Leg Extension The Leg Extension is used when doing leg extension and leg curl exercises. To attach the Leg Extension, pull down on the pop-pin under the seat and insert the leg extension into the mounting bracket. Slide the Leg Extension to the desired position and screw the pop-pin tightly into place. Then attach the hooks on the ends of the Squat Pulley cables to the snaphook on the Leg Extension.
14 Installing Attachments Lat Tower (ordered separately) The Lat Tower is used for performing a wide variety of standing and seated exercises. The product kit includes the Lat Pulldown Bar, which enhances exercises that work the back, shoulders and triceps muscles. Remove the cap on the mast of the main frame. Insert the Lat Tower in the mast and secure with the bolts provided. Refer to the Lat Tower Assembly Manual for detailed instructions.
Companion Equipment 15 Bowflex Revolution® XP Accessory Rack (ordered separately) The Bowflex Revolution® XP home gym comes with many accessories and attachments to provide you with a wide variety of exercises. Between workouts, this specially designed accessory rack stores the gear that makes your home gym versatile, so your workout area stays organized and ready for your next workout.
16 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 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.
Defining Your Goals Reaching Your Goals To reach your goals you must follow a consistent, well designed program that provides balanced development to all parts of the body and includes both aerobic and strength exercise. Only then will you meet your goals safely and efficiently. The workout routines found in this manual are professionally designed and written to target specific fitness goals.
18 Exercising Properly Working Out Performing Your Routine A workout begins in your mind’s 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 you can focus on what you are about to do and think about achieving your end goal. The workout portion of your fitness routine is the series of exercises devoted to your particular goals.
19 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 exercise 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 you can perform for no less than 10 reps and no more than 15 reps without your form deteriorating.
20 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.
21 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.
22 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.
23 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 pounds and decrease your reps to 5.
24 Exercises A Revolutionary Way to Exercise The Bowflex Revolution® XP home gym provides a more than 90 exercises and over 400 total variations. You can switch quickly between hundreds of exercises with less setup time than most gym machines. That means a shorter workout while maintaining a higher, calorie-burning heart rate. This manual and the included poster provide information on a large number of these exercises, but feel free to vary the exercises to meet your needs.
25 25 Chest Exercises Bench Press — Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Deltoids; Triceps START FINISH Position: Seated—facing outward Accessory: Long Hand Grips Adjustable Arm Position: 5 or 6 Success Tips • Maintain a 90° angle between upper arms and torso throughout motion. • Keep chest muscles tightened. Limit and control your range of motion. • Keep knees bent, feet on Platform, head back against Seat Back Pad.
26 Chest Exercises Decline Bench Press — Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Deltoids; Triceps START FINISH Position: Seated—facing outward Accessory: Long Hand Grips Adjustable Arm Position: 5 or 6 Success Tips • Maintain a 90° angle between your upper arms and torso at the start of the motion, and slightly less than 90° at the finish. • Keep knees bent, feet on Platform, head back against Seat Back Pad.
27 Chest Exercises Decline Chest Fly — Shoulder Horizontal Adduction (elbow stabilized) Muscles worked: Pectoralis Major; Anterior Deltoid START FINISH Position: Seated—facing outward Accessory: Hand Grips Adjustable Arm Position: 5 or 6 Success Tips • Maintain a 60-90º angle between upper arms and torso during the exercise. • Keep chest muscles tightened. Limit and control your range of motion. • Keep knees bent, feet on Platform, head back against Seat Back Pad.
28 Chest Exercises Standing Chest Press — Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Deltoids; Triceps. Also ankles, knees, hips and core in stabilization. START FINISH Position: Standing—facing outward. Seat removed. Accessory: Long Hand Grips Adjustable Arm Position: 3 or 4 Success Tips • Stabilize body from your feet all the way up through your trunk. • Maintain a 90º angle between upper arms and torso throughout the motion.
29 Chest Exercises Standing Incline Chest Press — Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Deltoids; Triceps. Also ankles, knees, hips and core in stabilization. START FINISH Position: Standing—facing outward. Seat removed. Accessory: Long Hand Grips Adjustable Arm Position: 4 or 5 Success Tips • Stabilize body from your feet all the way up through your trunk.
30 Chest Exercises Standing Decline Chest Press — Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Deltoids; Triceps. Also ankles, knees, hips and core in stabilization. START FINISH Position: Standing—facing outward. Seat removed. Accessory: Long Hand Grips Adjustable Arm Position: 3, 4 or 5 Success Tips • Stabilize body from your feet all the way up through your trunk.
31 Chest Exercises Standing Chest Fly — Shoulder Horizontal Adduction (elbow stabilization) Muscles worked: Pectoralis Major; Deltoids. Also ankles, knees, hips and core in stabilization. START FINISH Position: Standing—facing outward. Seat removed. Accessory: Long Hand Grips Adjustable Arm Position: 4, 5 or 6 Success Tips • Stabilize body from your feet all the way up through your trunk. • Maintain a 90° angle between upper arms and torso throughout the motion.
32 Chest Exercises Standing Decline Chest Fly — Shoulder Horizontal Adduction (elbow stabilization) Muscles worked: Pectoralis Major; Deltoids. Also ankles, knees, hips and core in stabilization START FINISH Position: Standing—facing outward. Seat removed. Accessory: Long Hand Grips Adjustable Arm Position: 4 or 5 Success Tips • Stabilize body from your feet all the way up through your trunk. • Keep chest muscles tight, limit and control your range of motion.
33 Shoulder Exercises Crossover Rear Delt Rows — Elbow Flexion Muscles worked: Anterior and Middle Deltoids START FINISH Position: Standing—facing machine. Seat removed. Accessory: Long Hand Grips Adjustable Arm Position: 2 or 3 Success Tips • Maintain a 90° angle between your upper arms and torso during motion. • Lift your chest, keep knees bent and feet on Platform or in front of it. • Keep shoulder blades pinched together and maintain good spinal alignment.
34 Shoulder Exercises Bent Rear Delt Row Muscles worked: Teres Major; Rear Deltoids. Also core muscle group for stability. START FINISH Position: Standing—facing machine. Seat removed. Accessory: Short Hand Grips Pulleys / Adjustable Arm Position: Squat Frame Pulleys / 0 Success Tips • Lift your chest, keep your knees bent and feet on Standing Platform. • Do not bend your neck forwards or backwards during motion. • Keep your spine aligned, abs tight and a slight arch in your lower back.
35 Shoulder Exercises Reverse Fly — Shoulder Horizontal Abduction (elbows stabilized in slight flexion) Muscles worked: Rear Deltoids; Middle Deltoids; Trapezius; Rhomboids START FINISH Position: Standing—facing machine. Seat removed. Accessory: Hand Grips Adjustable Arm Position: 6 or 7 Success Tips • Do not lose spinal alignment—keep your chest lifted. • Lift your chest, keep your knees bent and feet on Platform or in front of the platform.
36 Shoulder Exercises Seated Shoulder Press — Shoulder Adduction (and elbow extension) Muscles worked: Front Deltoids; Upper Trapezius; Triceps START FINISH Position: Seated—facing outward Accessory: Long Hand Grips Adjustable Arm Position: 7 or 8 Success Tips • Lift your chest, keep your knees bent and feet on Standing Platform. • Do not increase the arch in your lower back as you raise your arms, but keep your spine steady and tight.
37 Shoulder Exercises Lateral Shoulder Raise — Shoulder Abduction (elbows stabilized) Muscles worked: Middle Deltoids; Supraspinatus; Upper Trapezius START FINISH Position: Standing—facing outward. Seat removed. Accessory: Long Hand Grips Pulleys / Adjustable Arm Position: Squat Frame Pulleys —Standard Pulleys Success Tips • Elevate your shoulders slightly toward the back of your head. • Maintain good spinal alignment and bend forward slightly from the hip.
38 Shoulder Exercises Shoulder Extension — (elbows stabilized) Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoid; Middle Trapezius; Rhomboids; Triceps START FINISH Position: Standing—facing machine. Seat removed. Accessory: Long Hand Grips Adjustable Arm Position: 8 or 9 START Success Tips • Keep knees bent and feet flat on floor. • Keep your lats tightened throughout the motion. • Keep abdominals tight and maintain good spinal alignment.
39 Shoulder Exercises Scapular Protraction — (elbows stabilized) Muscles worked: Serratus Anterior START FINISH Position: Seated—facing outward. Seat in lowest position. Accessory: Long Hand Grips Adjustable Arm Position: 7, 8 ot 9 Success Tips • Lift your chest, keep your knees bent and feet on floor. • Keep your spine aligned and a slight arch in your lower back. • Maintain a 90° angle between upper arms and torso throughout exercise.
40 Shoulder Exercises Shoulder Rotator Cuff — Internal Rotation Muscles worked: START Subscapularis FINISH Position: Standing—facing right or left. Seat removed. Accessory: Long Hand Grips Adjustable Arm Position: 4 or 5 Success Tips • Lift your chest, keep your knees bent and feet on or near the Platform. • Keep your spine aligned and a slight arch in your lower back. • Maintain a 90° angle between forearms and torso throughout exercise.
41 Shoulder Exercises Scapular Retraction Muscles worked: Middle Trapezius; Rhomboids START FINISH Position: Standing—facing machine. Seat removed. Accessory: Short Hand Grips Adjustable Arm Position: 8 Success Tips • Do not lose spinal alignment—keep your chest lifted. • Keep knees bent and feet flat on the Platform. • Bend your torso forward slightly at hips. • Do not use your arm muscles for this movement. START • Grasp the Hand Grips, palmsfacing each other.
42 Shoulder Exercises Standing Shoulder Press w/ Alternating Motion — Shoulder Abduction Muscles worked: Deltoids; Triceps. Also ankles, knees, hips & core in stabilization. START FINISH Position: Standing—facing outward. Seat removed. Accessory: Long Hand Grips Adjustable Arm Position: 7 or 8 Success Tips • Stabilize body from your feet all the way up through your trunk. • Keep shoulder muscles tight, limit and control your range of motion. • Keep knees slightly bent and feet flat on the floor.
43 Shoulder Exercises Shoulder External Rotation with 90˚ of Abduction Muscles worked: Posterior Deltoid, Teres minor, Infraspinatus START FINISH Position: Standing—facing machine. Seat removed. Accessory: Long Hand Grips Adjustable Arm Position: 7 or 8 Success Tips • Control the motion during the entire exercise. Do not use momentum. • Do not rotate your spine to gain additional range of motion. Try for pure rotation of your shoulder— more is not better.
44 Back Exercises Good Morning Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids START FINISH Position: Standing—facing outward. Seat removed. Accessory: Lat Bar Pulleys / Adjustable Arm Position: Squat Frame Pulleys / 0 START Success Tips • Keep your chest lifted, spine aligned, abs tight and your back flat with no arch. • Lift with your legs, not lower back or arms. • Use a light resistance for this movement. • Lift your head, keep your knees bent and feet on Standing Platform.
45 Back Exercises Standing Low Back Extension — (Squat Harness variation) Muscles worked: Erector Spinae. Also hip, knee and ankle stabilizers. START FINISH Position: Standing—facing the machine. Seat removed. Accessory: Squat Harness Pulleys / Adjustable Arm Position: Squat Frame Pulleys / 0, or 9 Success Tips • Keep knees bent, feet flat on the floor and shoulder blades pinched. Pinch shoulder blades together.
46 Back Exercises Crossover Narrow Pulldowns — Shoulder Extension (with elbow flexion) Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps START FINISH Position: Seated—facing machine. Accessory: Short Hand Grips Pulleys / Adjustable Arm Position: Lat Cross Bar / 9 Success Tips • Lift your chest, keep your knees bent and feet on Standing Platform. • Do not bend your neck forwards or backwards during motion.
47 Back Exercises Standing Shoulder Pullover with Hand Grips — Elbow Stabilized Muscles worked: START Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps; Triceps FINISH Position: Standing—facing machine. Seat removed. Accessory: Long Hand Grips Pulleys / Adjustable Arm Position: Lat Cross Bar / 9 START Success Tips • Lift your chest, keep your knees bent and feet on Standing Platform. • Keep your lats tightened throughout entire motion.
48 Back Exercises Standing Lat Row Alternating Motion-Low Pulley — Shoulder extension (and elbow flexion) Muscles worked: Latissimus Dorsi; Rear Deltoids; Biceps; Teres Major. Also hip and core stabilizers. START FINISH Position: Standing—facing machine. Seat removed. Accessory: Short Hand Grips Adjustable Arm Position: 8 or 9 Success Tips • Do not bend your neck forward or backward. • Start each rep by retracting the shoulder blade of the arm moving backward.
49 Arm Exercises Triceps Pushdown w/ Handgrips — Elbow Extension Muscles worked: Triceps START FINISH Position: Standing—facing machine. Seat removed. Accessory: Long Hand Grips Pulleys / Adjustable Arm Position: Lat Cross Bar / 9 Success Tips • Keep your upper arms motionless and your wrists straight. • Keep your chest lifted and maintain spinal alignment, keeping a very slight arch in your lower back. • Tighten the triceps throughout the exercise, using controlled motion.
50 Arm Exercises Triceps Extension — Elbow Extension overhead Muscles worked: Triceps START FINISH Position: Seated—facing outward. Accessory: Long Hand Grips Adjustable Arm Position: 8 or 9 Success Tips • Keep your upper arms motionless and your wrists straight. • Keep your chest lifted and maintain spinal alignment, keeping a very slight arch in your lower back. • Tighten the triceps throughout the exercise, using controlled motion. • Keep your knees bent and feet on Platform.
51 Arm Exercises “Rope” Pushdown — Elbow Extension Muscles worked: START Triceps FINISH Position: Standing—facing machine. Seat removed. Accessory: Long Hand Grips in “Hammer” hold Lat Tower (optional) Pulleys / Adjustable Arm Position: Lat Cross Bar / 9 or (without Lat Tower) 0 or 1 Success Tips • Keep your knees bent and feet on Platform. • Keep your upper arms motionless and your wrists straight. • Keep your chest lifted, abs tight and maintain a slight arch in lower back.
52 Arm Exercises Standing Biceps Curl — Elbow Flexion (in supination) Muscles worked: START Biceps FINISH Position: Standing—facing outward. Seat removed. Accessory: Short Hand Grips Pulleys / Adjustable Arm Position: Squat Frame Pulleys Success Tips • Keep your knees bent and feet on Platform. • Keep your chest lifted, abs tight and a very slight arch in your lower back. • Keep your elbows at your sides and your wrists straight.
53 Arm Exercises Barbell Biceps Curl — Elbow Flexion (in supination) Muscles worked: START Biceps FINISH Position: Standing—facing outward. Seat removed. Accessory: Lat Bar Adjustable Arm Position: 0 Success Tips • Keep your knees bent and feet on Platform. • Keep your chest lifted, shoulders pinched together, and a very slight arch in your lower back. • Keep your upper arms and shoulders motionless and your wrists straight. START • Grasp the Lat Bar, palms facing forward.
54 Arm Exercises Reverse Curl — Elbow Flexion (in pronation) Muscles worked: START Brachialis; Brachioradialis; Biceps FINISH Position: Standing—facing outward. Seat removed. Accessory: Short Hand Grips Pulleys / Adjustable Arm Position: Squat Frame Pulleys / 0 Success Tips • Keep your knees slightly bent and feet on Platform. • Keep your upper body motionless, elbows at your sides and your wrists straight. • Keep your trunk muscles tight and maintain a slight arch in lower back.
55 Arm Exercises Wrist Extension Muscles worked: Forearms START FINISH Position: Standing—facing outward. Seat removed. Accessory: Short Hand Grips Pulleys / Adjustable Arm Position: Squat Frame Pulleys / 0 Success Tips • Keep your knees slightly bent and feet on Platform. • Move slowly and keep tension in the back of the forearms at all times. • Keep your chest lifted, trunk muscles tightened, and a very slight arch in your lower back.
56 Arm Exercises Resisted Dip — Elbow Extension Muscles worked: Triceps START FINISH Position: Standing—facing outward. Seat removed. Accessory: Long Hand Grips Pulleys / Adjustable Arm Position: Lat Cross Bar / 9 Success Tips • Lift your chest, keep your knees slightly bent and feet on Platform. • Keep your back straight and knees slightly bent. • Keep your abs tight throughout entire motion and maintain good spinal alignment.
57 Arm Exercises Upper Body Opposition Push-Pull Muscles worked: Biceps; Brachialis; Brachioradialis START FINISH Position: Seated—facing outward. Accessory: Hand Grips Pulleys / Adjustable Arm Position: Lat Cross Bar / 9, and 7 Success Tips • Lift your chest and keep your knees bent and feet on Platform. • For this exercise, one Hand Grip is attached to a Lat Cable and one Hand Grip is attached to an Adjustable Arm Cable. Alternate sides to build muscle evenly.
58 Arm Exercises Standing Biceps Curl — Elbow Flexion from a Shoulder Extended Position Muscles worked: Biceps START FINISH Position: Standing—facing outward. Seat removed. Accessory: Short Hand Grips Adjustable Arm Position: 6 or 7 Success Tips • Stand in front of the Platform, facing away from the engine with a staggered step for more stability. • Keep abs tight, chest lifted and a slight curve in the lower back.
59 Abdominal Exercises Standing (Resisted) Abdominal Crunch — Spinal Flexion Muscles worked: Rectus Abdominus; Obliques START FINISH Position: Standing—facing outward. Seat removed. Accessory: Short Hand Grips, Ab Attachment Adjustable Arm Position: 0 or 1 Success Tips • Lift your chest, keep your knees bent and feet on Platform. • Do not lift your head or chin—your head should follow the rib motion rather than lead it. Maintain normal neck posture.
60 Abdominal Exercises Standing Oblique Abdominal Crunch Muscles worked: Rectus Abdominus; Obliques START FINISH Position: Standing—facing right or left 45º. Seat removed. Accessory: Long Hand Grips Adjustable Arm Position: 0 or 1 Success Tips • Keep your knees slightly bent and feet flat on the floor. • This exercise must be performed correctly, failure to do so could result in injury. Use only low resistance. • Keep all motion in your torso.
61 Abdominal Exercises Kneeling Low to High Trunk Rotation Muscles worked: Rectus Abdominus; Obliques; Spinal Erectors; Serratus Anterior START FINISH Position: Kneeling—facing right or left 45º. Seat removed. Accessory: Long Hand Grips Adjustable Arm Position: 9 Success Tips • This exercise must be performed correctly, failure to do so could result in injury. Use only low resistance. • Keep all motion in your torso. • Move only as far as your muscles will take you.
62 Leg Exercises Leg Extension Muscles worked: START FINISH Quadriceps Position: Seated—facing outward. Accessory: Leg Extension Pulleys / Adjustable Arm Position: Squat Frame Pulleys Success Tips • Use slow, controlled motion—do not “kick” into the extension. • Do not let your knees rotate outward during the exercise. Keep kneecaps pointing up and straight forward. • Sit up straight, chest lifted, abs tight and a slight arch in your lower back.
63 Leg Exercises Calf Raise — Ankle Plantarflexion (knee stabilized) Muscles worked: Gastrocnemius; Soleus START FINISH Position: Standing—facing outward. Seat removed. Accessory: Short Hand Grips Pulleys / Adjustable Arm Position: Squat Frame Pulleys—Standard Pulley / 0 Success Tips • Keep your knees slightly bent and toes/ balls of feet on Platform. • Do not lose contact between the balls of your feet and the Platform.
64 Leg Exercises Standing Hip Extension — (knee flexed) Muscles worked: Gluteus Maximus; Hamstring muscles START FINISH Position: Standing—facing machine. Seat removed. Accessory: Foot Harness Adjustable Arm Position: 9 Success Tips • Keep your knees slightly bent and support foot on Platform. • Keep your chest lifted, spine aligned, abs tight and a very slight arch in your lower back. • Do not bend from waist or lower back. • Keep your knee stabilized in the 90° angle position.
65 Leg Exercises Standing Hip Abduction Muscles worked: Gluteus Minimus; Gluteus Medius START FINISH Position: Standing—facing right or left. Seat removed. Accessory: Foot Harness Adjustable Arm Position: 9 Success Tips • Keep your chest lifted, spine aligned, abs tight and a slight arch in your lower back. • This exercise does not burn fat from hips but builds strength and stability. • Keep working leg straight or only very slightly bent and your hips level.
66 Leg Exercises Hip Flexion — (with Knee Flexion) Muscles worked: Iliopsoas; Rectus Femoris START FINISH Position: Standing—facing outward. Accessory: Foot Harness Adjustable Arm Position: 9 Success Tips • Attach the Foot Harness to the Cables farthest from the active ankle. • Keep your chest lifted, spine aligned, abs tight and a very slight arch in your lower back. • Do not bend from waist or lower back. • Allow active leg to hang in the direction of the cable throughout movement.
67 Leg Exercises Stiff Leg Dead Lift Muscles worked: Gluteus Maximus START FINISH Position: Standing—facing outward. Seat removed. Accessory: Lat Bar Pulleys / Adjustable Arm Position: Squat Frame Pulleys—Standard Pulley /0 Success Tips • Keep your knees slightly bent and feet on Standing Platform. • Keep your chest lifted, spine aligned, abs tight and your back flat with no arch. • Lift with your legs, not lower back or arms. • Keep your abs tight throughout movement.
68 Leg Exercises Standing Hip Internal Rotation Muscles worked: Gracilis; Adductor Magnus START FINISH Position: Standing—facing right or left. Seat removed. Accessory: Foot Harness Adjustable Arm Position: 9 Success Tips • Make sure all the motion is occurring at your hip. • Keep the torso tight throughout the motion. START • Stand on the platform on one side of the seat rail facing sideways from the engine.
69 Leg Exercises Lying Hip Internal Rotation Muscles worked: Tensor Facia Latae; Piriformis; Gluteus medius anterior fibers START FINISH Position: Lying—right or left side toward engine. Seat removed. Accessory: Foot Harness Adjustable Arm Position: 9 Success Tips • Make sure all the motion is occurring at your hip. • Keep the torso tight throughout the motion. START • Attach one cable to the Dring on the foot closest to the pulley on the outside edge near the front of your foot.
70 Leg Exercises Lunge — Single leg hip extension w/ knee extension Muscles worked: START Quadriceps; Hamstrings; Gluteus Maximus; Calf muscles FINISH Position: Standing—facing the machine. Seat removed. Accessory: Squat Harness Pulleys / Adjustable Arm Position: Squat Frame Pulleys—Standard Pulley /0 Success Tips • Keep the chest lifted, abs tight and a slight curve in the lower back. • On the forward leg, while lowering the body, keep the knee pointed forward.
71 Muscle Chart Sternocleidomastoid Trapezius Pectoralis Major 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 Erector Spinae Flexor Carpi Radialis Gluteus Medius Tensor Fasciae Latae Gluteus Maximus Iliopsoas Adductor Magnus Pectineus Quadriceps: • Rectus Femoris • Vastus Lateralis • Vastus Medialis Peroneus L
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Exercise Log Please feel free to make copies of this chart to continue your exercise log.
FAST FAT LOSS NOW! The Bowflex Body Leanness Program ® By Ellington Darden, Ph.D. The following program was created by Dr. Ellington Darden. It contains a rigorous fitness and dietary program. Please consult your physician before beginning any fitness or dietary program. Some of the names of the exercises listed in this program have been changed in order to match the names of the exercises in this manual. The exercises themselves have not been changed, in order to preserve the integrity of Dr.
76 Introduction The Bowflex® Body Leanness Program This program is scientifically designed for maximal fat loss over six weeks. It is important that you practice every aspect of the plan to achieve optimum results. The program separates into three two-week stages. During each stage you will exercise, control the number and quality of calories you consume, and drink plenty of ice-cold water. Before starting the exercise routine you must be familiar with your Bowflex Revolution™.
A Personal Guarantee From Dr. Ellington Darden 77 Dear Bowflex® Enthusiast, I’m excited, really excited! I’m elated because I’ve developed an exercising and eating program that produces fat loss faster than any plan I’ve ever tested. The men involved in my research, for example, had an average fat loss of 27.95 pounds (12.68 kg) per man. Women on the same program averaged a reduction of 16.96 pounds (7.69 kg).
78 Measurements If you would like to measure your personal beforeand-after results, there are several steps you need to take. It is important that you accurately perform each task, then at the end of the six-week program, repeat the process in the same manner. Body Weight: Women Measure: Suprailium, triceps, and thigh. Men Measure: Chest, abdomen, and thigh. Remove clothing and shoes and record your weight to the nearest quarter pound or hundred grams.
79 Measurements Skinfold Measurements To accurately track your progress through this six-week program, it is necessary to take skinfold measurements. By measuring yourself in this way, you will be able to determine your lean-body mass and your body-fat percentage. The goal of this program is to increase your lean-body mass and decrease your body-fat percentage. Please read this section carefully. Proper measuring techniques are essential to track your success. It is best to have someone measure you.
80 Measurements Using Calipers When Measuring Skinfolds The procedure for measuring skinfold thickness is to grasp firmly with the thumb and forefinger a fold of skin and surface fat and pull it away from the underlying muscle. Take the caliper in your other hand and open the jaws. Clamp the jaws over the pinched skin and fat. The jaws exert constant tension at the point of contact with the skin.
81 Determining Your Body Fat To Use The Nomogram: 1) Locate the sum of your three skinfolds in the right column and mark it. 2) Locate your age in years on the far left column and mark it. 3) Connect the two marks with a straightedge. Where the straightedge intersects the line in the middle column appropriate to you, you will find your body-fat percentage.
82 Calculating Lean Body Mass Now that you know your body-fat percentage, you can calculate your lean-body percentage. This will eventually show you how many pounds of muscle were added to your body, after completing the program. For Example: Before the program, Joe weighs 200 pounds (90.7 kg) and measures 30% fat, which amounts to 60 pounds (27.2 kg). Thus, his lean-body mass is 70%, or 140 pounds (63.5 kg). After the program, Joe weighs 180 pounds (81.6 kg) and is 20% fat, which equals 36 pounds (16.
83 Your Results Summary Sheet Name Age Height Weight Loss Weight Before Muscle Gain Weight After Fat Loss Please follow the instructions in the “Measurements” section for measuring circumferences. Measurements Before After Difference Right Arm Left Arm 2” (5 cm) Above Navel Navel 2” (5 cm) Below Navel Hips Right Thigh Left Thigh Total Percent Body Fat If you wish to submit your results, please send to: Bowflex Results, 16400 SE Nautilus Drive, Vancouver, WA 98683.
84 The Workouts GUIDELINES Week 1&2 All exercises should be practiced with one set of 8 to 12 repetitions. The style of performance is very important. The movement for each repetition should be 4 seconds in the positive phase and 4 seconds in the negative. Keep the motion slow and smooth. When 12 repetitions are accomplished, increase the resistance by approximately 5 percent. Keep the time between exercises to a minimum, no longer than 60 seconds.
85 Eating Guidelines You will be following a reduced-calorie nutrition program, which is divided into three two-week segments. The program is a proven method for achieving maximal fat loss over a six-week period. It consists of a carbohydrate-rich, descending-calorie eating plan, and a superhydration routine. Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan: Approximately 60 percent of the daily calories should be from carbohydrates.
86 Superhydrate Your System Drinking plenty of water is essential to the success of this program. Drinking the recommended amount of water can seem like a challenge at first. Stick with it. Carry a large sport bottle or similar item with you throughout the day. After several weeks, you will find that you actually thirst for more and more water, and the amounts recommended are easily reached. Superhydration aids fat loss in a number of ways.
The Eating Plan The menus in the Bowflex® eating plan are designed for maximum fat-loss effectiveness and nutritional value. For best results, follow them exactly. Every attempt has been made to utilize current popular brand names and accurate calorie counts, which are listed in the menus. But as you probably realize the products are sometimes changed or discontinued. If a listed item is not available in your area, you’ll need to substitute a similar product.
88 The Eating Plan – US Measurements Breakfast = 300 calories Choice of bagel, cereal or shake. Bagel 1 plain bagel, Sarah Lee® (frozen) (210) 3/4 oz. light cream cheese (45) 1/2 C. orange juice, fresh or frozen (55) Any beverage without calories, caffeine, or sodium, such as decaffeinated coffee or tea. Cereal 1.5 oz. (42 grams) serving equals approximately 165 calories. Choice of one: Kellogg’s® Low Fat Granola (without raisins), General Mills® Honey Nut Clusters, General Mills® Basic 4 1/2 C.
89 The Eating Plan – Metric Measurements* Breakfast = 300 calories Choice of bagel, cereal or shake. Bagel 1 plain bagel, Sarah Lee® (frozen) (210) 21 g light cream cheese (45) 120 ml orange juice, fresh or frozen (55) Any beverage without calories, caffeine, or sodium, such as decaffeinated coffee or tea. Cereal 42 gram serving equals approximately 165 calories.
90 Shopping List Quantities needed for listed items will depend on your specific selections. Review your choices and adjust the shopping list accordingly. It may be helpful for you to photocopy this list each week before doing your shopping. Staples Orange juice, skim milk, whole-wheat bread, Promise Ultra® Vegetable Oil Spread, Italian fat-free dressing, Dijon mustard, safflower oil, noncaloric beverages (tea, decaffeinated coffee, diet soft drinks, water).
Q&A Q. I often get headaches when I eat only 1000 calories a day. What should I do? A. Your headaches may be caused by going longer than three hours between meals or snacks. Try spacing your meals and snacks where there are fewer hours between them. Some people who are used to drinking regular coffee with caffeine notice headaches when they stop consuming coffee for several days. If this is the case with you, you might want to ease off the coffee more gradually. Q. I don’t like red meat.
92 Q&A Q. Why is it so important I perform the Bowflex® exercises with a 4-second count on the lifting and lowering? A. Because a slow, smooth 4-second lifting followed by a 4-second lowering involves more muscle fibers more thoroughly than faster speeds of movement. The more completely each involved muscle fiber works simply means you’ll get better muscle-building results. Q. I’m confused about how to breathe during each Bowflex® exercise? A.
Q&A Continue your Bowflex® exercise routine at the highest level. Perform the same 10 exercises three times per week. Try to get as strong as you can in each exercise, while always focusing on the 4-second count in both lifting and lowering. Q. I’m pleased that I lost the fat I wanted to lose. What do I do to maintain my new body weight? A. Once you’ve lost your excessive fat, your next task is to maintain that status. Here are the adjustments you need to make to your current practices.
94 Limited Warranty 6-Week Satisfaction Guarantee We want you to know that the Bowflex Revolution® XP home gym is a superior product. Your satisfaction is guaranteed. If, for any reason, you are not 100% satisfied with your Bowflex Revolution® XP home gym, please follow the instructions below to return your merchandise and receive a refund of the purchase price, less shipping and handling. 1. Call a Nautilus Representative at 1-800-605-3369 or write to Nautilus, Inc.
Bowflex Revolution® XP Warranty Registration Card IMPORTANT! MAIL WITHIN 30 DAYS OF PURCHASE PLEASE PRINT CLEARLY – THANK YOU Mr. 2. Mrs. 3. Ms. 4. Miss Customer ID from Invoice Name: Address: Apt. #: City: State: Phone number: ( ) - Zip: EXT.
What Is Covered Nautilus, Inc. warrants to the original purchaser of this Bowflex® product that the equipment is free from defects in materials or workmanship, with the exceptions stated below. This warranty is not transferable or applicable to any person other than the original purchaser. Tampering with the unit will void the warranty. Warranty Period • 1 0 years on machine and Spiraflex® resistance packs.
Important Contact Numbers 97 If you need assistance, please have both the serial number of your machine and the date of purchase available when you contact the appropriate Nautilus office listed below. Please record the following information for future reference. To locate the serial number label on your machine, refer to the Safety Warning Labels information in this manual. Serial Number Date of Purchase OFFICES IN THE UNITED STATES: E-mail: customerservice@nautilus.
©2007 Nautilus, Inc. All rights reserved. Nautilus, Bowflex, the Bowflex logo, and Bowflex Revolution are either registered trademarks or trademarks of Nautilus, Inc. All other trademarks are owned by their respective companies. Nautilus, Inc., World Headquarters, 16400 SE Nautilus Drive, Vancouver, Washington, USA 98683 1-800-NAUTILUS www.nautilus.
