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® FT Machine Using Your Bowflex Revolution® FT Functional Trainer 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 Harne
Safety Precautions 1 IMPORTANT SAFETY INSTRUCTIONS The following definition applies to the word “Warning” found throughout this manual: Indicates a potentially hazardous situation which, if not avoided, could result in death or serious injury. 7! 2 . ) . ' $!.'%2 !4 4 % . 4 ) / . Prior to using this equipment, observe the following warnings. • Read and understand the Owner’s Manual )--%$)!4% prior !#4)/. to using2%15)2%$ this machine. #!54)/.
2 Safety Warning Labels The following safety warnings are located on the Bowflex Revolution® FT 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 1-800-628-8458.
Safety Warning Labels 3 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. Label 2: Keep hands away. Location: Below freearms on main unit. Label 3: Check all equipment before use.
4 Getting to Know Your Bowflex Revolution® FT Machine Please take your time to read through the entire manual and follow it carefully before attempting to use your Bowflex Revolution® FT functional trainer. Also locate and read all warning labels that are posted on the machine. It’s 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 FT Functional Trainer ® SpiraFlex® Resistance The Bowflex Revolution® FT functional trainer features an ingenious patented technology called SpiraFlex®. The functional trainer’s 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.
6 Using Your Bowflex Revolution® FT Functional Trainer 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® FT functional trainer 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 7 The Bowflex Revolution® FT functional trainer provides a large range of exercises. Preparing your machine for use and maintaining your machine are simple. Preparing for Use Before using your Bowflex Revolution® FT trainer, make sure you read through all of the safety warnings in this manual, and pay close heed to the warning labels on the machine. Additionally, inspect the machine prior to each use to ensure all parts are in good working order.
8 Maintenance When you store your machine, 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. In addition to preventative maintenance such as checking to make sure the unit is clean and free from defects, wiping down surfaces, and keeping attachments in a secure location, maintenance should be limited.
Adjusting Cable Tension 9 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 problem 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).
11 Cable Routing and Storage When the Squat Pulley cables are not in use, store them by wrapping around the rope hooks as shown.
12 Attaching Hand Grips and Foot Harnesses Your Bowflex Revolution® FT functional trainer comes with a pair each of hand grips and foot harnesses, and a squat harness. Hand Grips You receive two hand grips with your Bowflex Revolution® FT functional trainer. Hand grips contain two D-rings on each grip, allowing for a shorter hand grip or longer hand grip, depending on the exercise. Connect here for longer hand grip. Connect here for shorter hand grip.
Companion Equipment Bowflex® SelectTech® Benches (ordered separately) The Bowflex Revolution® FT home gym is designed for use with the Bowflex® SelectTech® 3.1 and 5.1 benches. Using the bench expands the variety of exercises that you can include in your workout routine. Both the 3.1 and 5.1 bench adjust to decline, flat and incline positions to give even more exercise options. Heavy-duty steel construction for years of use Bowflex® SelectTech® 5.
14 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 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. Should you not find one specific program to your liking, you can design your own, based on sound information and the principles found in this manual.
16 Exercising Properly Working Out 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. Warming Up It is important to warm up each muscle group before doing strenuous resisted exercise.
17 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.
18 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.
19 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.
20 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.
21 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.
22 Exercises A Revolutionary Way to Exercise The Bowflex Revolution® FT functional trainer provides more than 90 exercises and over 300 total variations. You can switch quickly between dozens 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.
23 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. 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. • Maintain a 90º angle between upper arms and torso throughout the motion.
24 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. Accessory: Long hand grips Adjustable Arm Position: 4 or 5 Success Tips • Stabilize body from your feet all the way up through your trunk.
25 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. 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.
26 Chest Exercises Bench Press — Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Deltoids; Triceps. Also core and hip stabilizer muscles (when using Ball). START FINISH Position: Seated—facing outward. Accessory: Long Hand Grips, Bench/Ball 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.
27 Chest Exercises Decline Bench Press — Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Deltoids; Triceps. Also core and hip stabilizer muscles (when using Ball). START FINISH Position: Seated—facing outward. Accessory: Long Hand Grips; Bench/Ball Adjustable Arm Position: 3 or 4 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 and feet on floor.
28 Chest Exercises Standing Chest Fly – Shoulder Horizontal Adduction (elbow stabilization) Muscles worked: Pectoralis Major; Deltoids; Triceps. Also ankles, knees, hips and core in stabilization. START FINISH Position: Standing—facing outward. 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 90º angle between upper arms and torso throughout the motion.
29 Chest Exercises Standing Incline Chest Fly – Shoulder Horizontal Adduction (elbow stabilization) Muscles worked: Pectoralis Major; Deltoids; Triceps. Also ankles, knees, hips and core in stabilization. START FINISH Position: Standing—facing outward. 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. • Keep chest muscles tight, limit and control your range of motion.
30 Chest Exercises Incline Chest Fly — Shoulder Horizontal Adduction (elbow stabilized) Muscles worked: Pectoralis Major; Anterior Deltoid. Also core and hip stabilizer muscles (when using Ball). START FINISH Position: Seated—facing outward Accessory: Hand Grips; Bench/Ball Adjustable Arm Position: 6 or 7 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.
31 Shoulder Exercises Standing Shoulder Press – Shoulder Abduction (and elbow extension) Muscles worked: Deltoids; Triceps. Also ankles, knees, hips and core in stabilization. START FINISH Position: Standing—facing outward. Accessory: Long Hand Grips Adjustable Arm Position: 5, 6 or 7 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.
32 Shoulder Exercises Seated Shoulder Press — Shoulder Adduction (and elbow extension) Muscles worked: Front Deltoids; Upper Trapezius; Triceps. Also core and hip stabilizer muscles (when using Ball). START FINISH Position: Seated—facing outward Accessory: Long Hand Grips; Bench/Ball Adjustable Arm Position: 7 or 8 START Success Tips • Lift your chest, keep your knees bent and feet on floor.
33 Shoulder Exercises Seated Forearm Lateral Shoulder Raise — Elbows stabilized Muscles worked: Middle Deltoids; Supraspinatus; Upper Trapezius. Also core and hip stabilizer muscles (when using Ball). START FINISH Position: Seated—facing outward. Accessory: Long Hand Grips; Bench/Ball Pulleys / Adjustable Arm Position: Squat Frame Pulleys —Narrow Pulleys / 0 Success Tips • Raise your chest and keep your shoulder blades pinched together.
34 Shoulder Exercises Standing Shoulder Flexion – Shoulder Flexion Muscles worked: Deltoids. Also ankles, knees, hips and core in stabilization. START FINISH Position: Standing—facing outward. Accessory: Long Hand Grips Adjustable Arm Position: 7, 8 or 9 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.
35 Shoulder Exercises Standing Crossover Rear Deltoid Row – Shoulder Horizontal Abduction (and elbow flexion) Muscles worked: Rear and Middle Deltoids; Posterior Rotator Cuff; Upper Lats; Teres Major; Rhomboids and Trapezius. Also ankles, knees, hips and core in stabilization. START FINISH Position: Standing—facing machine. Accessory: Long Hand Grips Adjustable Arm Position: 2 or 3 Success Tips • Stabilize body from your feet all the way up through your trunk.
36 Shoulder Exercises Crossover Bent Rear Delt Row Muscles worked: Teres Major; Rear Deltoids. Also core muscle group for stability. START FINISH Position: Standing—facing machine. Accessory: Short Hand Grips Pulleys / Adjustable Arm Position: Squat Frame Pulleys / 0 Success Tips • Lift your chest, keep your knees bent and feet on 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. Do not slouch.
37 Shoulder Exercises Crossover Reverse Fly — Shoulder Horizontal Abduction (elbows stabilized in slight flexion) Muscles worked: Rear Deltoids; Middle Deltoids; Trapezius; Rhomboids START FINISH Position: Standing—facing machine. 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.
38 Shoulder Exercises Shoulder Internal Rotation w/ Full Shoulder Adduction Muscles worked: Subscapularis Superior fibers; Pectoralis Major START FINISH Position: Standing—facing right or left. Accessory: Long hand grips Adjustable Arm Position: 5 or 6 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.
39 Shoulder Exercises Shoulder Internal Rotation w/ 90º of Abduction Muscles worked: Subscapularis Middle\Inferior fibers; Pectoralis Major START FINISH Position: Standing—facing outward. Accessory: Long hand grips Adjustable Arm Position: 2 or 3 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.
40 Shoulder Exercises Scapular Depression Muscles worked: START Lower Trapezius FINISH Position: Standing—facing outward. Accessory: Long Hand Grips Adjustable Arm Position: 8 Success Tips • Do not lose spinal alignment, keep your chest lifted and head on the bench. • Keep knees bent and feet flat on the floor. START FINISH • Stand on the platform facing away from the engine. • Grasp the Hand Grips and bring your arms straight down to your sides, along your trunk.
41 Shoulder Exercises Scapular Retraction Muscles worked: START Middle Trapezius; Rhomboids FINISH Position: Standing—facing machine. Accessory: Short Hand Grips Adjustable Arm Position: 0 or 1 Success Tips • Do not lose spinal alignment—keep your chest lifted. • Keep knees bent and feet in a staggered stance for stability. • Bend your torso forward slightly at hips. • Do not use your arm muscles for this movement. START • Stand facing the engine, in a stagger.
42 Back Exercises Standing Lat Row 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. Accessory: Long Hand Grips Adjustable Arm Position: 8 or 9 Success Tips • Do not bend your neck forward or backward. • Start each rep by retracting your shoulder blades. • Release your shoulder blades at the end of each rep.
43 Back Exercises Standing Single Arm Lat Row Low Pulley – Shoulder extension (with elbow flexion and trunk rotation) Muscles worked: Latissimus Dorsi; Rear Deltoids; Biceps; Teres Major. Also Hip and core stabilizers. START FINISH Position: Standing—facing machine. Accessory: Long Hand Grips Adjustable Arm Position: 8 or 9 Success Tips • Do not bend your neck forward or backward. • Start each rep by retracting your shoulder blade. • Release your shoulder blade at the end of each rep.
44 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. Accessory: Long Hand Grips Adjustable Arm Position: 8 or 9 Success Tips • Do not bend your neck forward or backward. • Start each rep by retracting your shoulder blade of the arm moving backward.
45 Back Exercises Standing Low Back Extension Muscles worked: Errector Spinae. Also hip, knee and ankle stabilizers. START FINISH Position: Standing—facing machine. Accessory: Squat Harness Adjustable Arm Position: 8 or 9 Success Tips • Keep knees bent, feet flat on the floor and shoulder blades pinched. • Keep your spine in alignment, chest lifted, abs tight and a slight arch in your low back. • Move only from the hips, do not bend at the waist.
46 Back Exercises Crossover Narrow Pulldowns — Shoulder Extension (with elbow flexion) Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps START FINISH Position: Kneeling—facing machine. Accessory: Short Hand Grips; Bench/Ball Pulleys / Adjustable Arm Position: 0 Success Tips • Lift your chest. • Do not bend your neck forward or backward during motion. • Keep your spine aligned, abs tight and a slight arch in your lower back. Do not slouch.
47 Back Exercises Seated Lat Rows — Shoulder extension (and elbow flexion) Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps. Also core and hip stabilizer muscles (when using Ball). START FINISH Position: Seated—facing machine. Accessory: Hand Grips; Bench/Ball Adjustable Arm Position: 6, 7 or 8 Success Tips • Keep knees bent and feet flat on floor. • Do not bend your torso forward. • Keep your chest lifted and maintain spinal alignment.
48 Arm Exercises Triceps Pushdown — Elbow extension Muscles worked: START Triceps FINISH Position: Standing—facing machine. Accessory: Long Hand Grips Adjustable Arm Position: 0 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.
49 Arm Exercises Standing French Press – Elbow extension from a shoulder flexed position Muscles worked: Triceps. Also ankles, knees, hips, shoulders & core in stabilization. START FINISH Position: Standing—facing outward. Accessory: Long Hand Grips Adjustable Arm Position: 0 or 1 Success Tips • Stabilize body from your feet all the way up through your trunk. • Keep knees slightly bent, feet flat on the floor and in a staggered step for stability.
50 Arm Exercises Resisted Dip — Elbow extension Muscles worked: START Triceps FINISH Position: Standing—facing outward. Accessory: Long Hand Grips Adjustable Arm Position: 0 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.
51 Arm Exercises Cross Triceps Extension Muscles worked: START Triceps. Also core and hip stabilizers. FINISH Position: Standing—at a 45° anglt to the machine. Accessory: Long Hand Grips; Bench/Ball Adjustable Arm Position: 1 or 2 Success Tips • Keep your chest lifted and maintain a very slight arch in your lower back. • Keep knees bent and feet in a staggered stance for stability. • Keep your upper arm motionless and your wrist straight.
52 Arm Exercises Standing Biceps Curl – Elbow flexion from a shoulder extended position Muscles worked: Biceps START FINISH Position: Standing—facing outward. Accessory: Long Hand Grips Adjustable Arm Position: 8 or 9 Success Tips • Stand in front of the platform facing away from the engine with a staggered step for more stability. (The back foot may be on the platform). • Keep abs tight, chest lifted and a slight curve in the lower back.
53 Arm Exercises Standing Biceps Curl — Elbow flexion (in supination) Muscles worked: Biceps START FINISH Position: Standing—facing the machine. Accessory: Short Hand Grips Pulleys / Adjustable Arm Position: 7 or 8 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. START • Reach down and grasp the Hand Grips, palms facing forward.
54 Arm Exercises Seated Biceps Curl — Elbow extension (in supination) Muscles worked: Biceps. Also core and hip stabilizer muscles (when using Ball). START FINISH Position: Seated—facing outward. Accessory: Short Hand Grips; Bench/Ball Pulleys / Adjustable Arm Position: Squat Frame Pulleys Success Tips • Keep knees bent, feet flat on the Platform. • Keep your chest lifted, shoulders pinched together, and a very slight arch in your lower back.
55 Arm Exercises Concentration Biceps Curl — Flexion (in supination) Muscles worked: Biceps START FINISH Position: Standing—facing right or left. Accessory: Short Hand Grips Pulleys / Adjustable Arm Position: Squat Frame Pulleys Success Tips • Keep your knees bent and feet on Platform. • Keep your upper body motionless and your wrists straight. • Bend from the hips, not the waist. • Elbow should point toward the floor at all times.
56 Arm Exercises Standing Wrist Extension – Wrist extension from an elbow flexed position Muscles worked: Extensor Digitorum; Extensor Carpi Ulnaris START FINISH Position: Standing—facing machine. Accessory: Long Hand Grips Adjustable Arm Position: 8 or 9 Success Tips • Stand on the platform facing the engine. • Keep abs tight, chest lifted and a slight curve in the lower back. • Stabilize the shoulder and elbow, only allowing the wrist joint to be involved in the motion.
57 Abdominal Exercises Standing Trunk Rotation Muscles worked: Rectus Abdominus; Obliques; Spinal Erectors; Serratus Anterior START FINISH Position: Standing—facing right or left. Accessory: Long hand grips Adjustable Arm Position: 4 or 5 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 a light resistance). • Move only as far as your muscles will take you.
58 Abdominal Exercises Standing Oblique Crunch Muscles worked: Rectus Abdominus, Obliques START FINISH Position: Standing—facing right or left. 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 a light resistance). • Keep all motion in your torso. • Move only as far as your muscles will take you.
59 Abdominal Exercises Kneeling Low to High Trunk Rotation Muscles worked: Rectus Abdominus; Obliques; and Serratus Anterior START FINISH Position: Kneeling—facing right or left. 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 a light resistance) • Keep all motion in your torso. • Move only as far as your muscles will take you. Do not use momentum to increase your range of motion.
60 Leg Exercises Standing Knee Extension Muscles worked: Quadriceps START FINISH Position: Standing—facing outward. Accessory: Foot Harness Adjustable Arm Position: 9 Success Tips • Stabilize trunk and lower body. Do not lean or sway during the movement. • Keep the working leg in a 30º hip-flexed position throughout the exercise. START • Stand facing away from the engine, with the cable attached to the heel of the foot harness.
61 Leg Exercises Dead Lift Muscles worked: Gluteus Maximus START FINISH Position: Standing—facing outward. Accessory: Hand Grips Pulleys / Adjustable Arm Position: Squat Frame Pulleys—Standard Pulley / 0 Success Tips • Keep your knees slightly bent and feet on 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. • Keep your knees bent and your head up.
62 Leg Exercises Calf Raise — Ankle Plantarflexion (knee stabilized) Muscles worked: Gastrocnemius; Soleus START FINISH Position: Standing—facing the machine. Accessory: Squat Harness 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. • Keep your chest lifted, spine aligned, abs tight and slight arch in your lower back.
63 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. Accessory: Squat Harness Pulleys / Adjustable Arm Position: Squat Frame Pulleys—Standard Pulley / 0 START 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. • Bend at the hip, not at the waist.
64 Leg Exercises Standing Hip Extension w/ Knee Extension Muscles worked: Gluteus Maximus; Hamstring muscles START FINISH Position: Standing—facing machine. 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 Flexion w/ Knee Flexion Muscles worked: Iliacus; Psoas; Rectus Femoris START FINISH Position: Standing—facing outward. 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, facing away from the engine. • Attach one cable to the D-ring on the heel of the foot harness. • Straighten but do not lock out the support leg.
66 Leg Exercises Standing Hip Abduction Muscles worked: Gluteus Minimus; Gluteus Medius START FINISH Position: Standing—facing right or left. 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. • Use only a small range of motion.
67 Leg Exercises Standing Hip External Rotation Muscles worked: Gracilis; Adductor Magnus START FINISH Position: Standing—facing right or left. 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.
68 Leg Exercises Lying Hip External Rotation Muscles worked: Tensor Facia Late; Piriformis; Glute Medius Anterior Fibers START FINISH Position: Lying—right or left side toward engine. 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 D-ring on the foot closest to the pulley, on the outside edge near the front of your foot.
69 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.
74 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 75 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).
76 Measurements If you would like to measure your personal before-andafter 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.
77 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.
78 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.
79 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.
80 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.
81 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.
82 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.
83 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 carbohydraterich, 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.
84 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.
86 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.
87 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.
88 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.
90 Q&A 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. Let’s say your goal is to do 10 repetitions on a specific Bowflex® exercise that is performed in the recommended 4-second lifting and 4-second lowering style.
Q&A Adhere to a carbohydrate-rich, moderate-calorie eating plan. Instead of eating from 1000 to 1500 calories a day, you’ll be consuming from 1600 to 2400 calories per day. Maybe you can eat even more after your new body weight has stabilized. Trial-and-error experimentation is a must. Women should start with 1600 calories, and men with 2000 calories per day. Note what happens after a week.
92 Limited Warranty 6-Week Satisfaction Guarantee • 10 Years on machine and SpiraFlex ® resistance packs. We want you to know that the Bowflex Revolution® FT functional trainer is a superior product. Your satisfaction is guaranteed. If, for any reason, you are not 100% satisfied with your Bowflex Revolution® FT trainer, please follow the instructions below to return your merchandise and receive a refund of the purchase price, less shipping and handling. Warranty terms may differ outside the USA. 1.
Bowflex Revolution FT 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 95 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.
© 2009 Nautilus, Inc. All rights reserved. Nautilus, Bowflex, the Bowflex logo, the Nautilus logo, Bowflex Revolution and SelectTech 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, WA 98683 1-800-NAUTILUS www.nautilus.
