Special Edition Includes: Dr. Ellington Darden’s Six Week Fast Fat Loss – Body Leanness Program The Bowflex Ultimate 2 Owner’s Manual and Fitness Guide ® (Shown with optional accessories) www.bowflex.com 000-4302-091530.
i Owner’s Manual and Fitness Guide Table of Contents Safety Precautions . . . . . . . . . . . . . . . . . . . . 1 Get To Know Your Bowflex Ultimate® 2 . . . . . . . . 2 Using Your Bowflex Ultimate® 2 . . . . . . . . . . . . 3 About Your Bowflex Ultimate® 2 Attachments . . . . . 7 Defining Your Goals . . . . . . . . . . . . . . . . . . . 13 Exercising Properly . . . . . . . . . . . . . . . . . . . . 15 The Workouts . . . .
Safety Precautions • Always read and follow the Warning and Safety labels attached to your Bowflex Ultimate® 2. Do not remove these labels. If you need replacement labels, please call a Nautilus® Representative at (800) 605-3369. • Read the owner’s manual and follow it carefully before using the machine.
2 Get to Know Your Bowflex Ultimate® 2 Please take your time to read through the entire manual and follow it carefully before attempting to use your Bowflex Ultimate® 2. 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 Power Rod® Resistance.
3 Using Your Bowflex Ultimate 2 ® Power Rod® Resistance The 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”. Hooking up the closest rod first prevents rods from crossing over the top of one another. Safety When hooking the Power Rod® units to the cable hooks, do not stand directly over the tops of the rods.
4 Using Your Bowflex Ultimate® 2 Folding & Moving Your Bowflex Ultimate® 2 Folding and moving your Bowflex Ultimate® 2 is easy. Follow the simple steps below to fold your Bowflex Ultimate® 2. Once it’s folded, simply roll it away. 1. Remove all attachments and the bench from the machine. 2. Lock the sliding seat in the forward locked position. 3. Lift the seat rail (toward the Power Rod® units) and lock it in the upright position using the rail securing device. 4. Fold the rail support leg down. 5.
Using Your Bowflex Ultimate 2 ® The Workout Bench Your Bowflex Ultimate® 2 home gym has four different bench positions. To adjust the bench, simply locate the spring lock pin on the side of the seat. Pull out pin to release seat, then slide it to the desired position. Pull out pin, give it half a turn, and release to place it in a “free sliding” position for exercises such as rowing. Quick Release Bench: The long portion of your bench attaches to and releases from the seat portion very easily.
6 Using Your Bowflex Ultimate® 2 Using the BowflexUltimate® 2 Leg Press Belt The Leg Press Belt is used exclusively for the Leg Press and the Calf Raise exercises. • With the Bowflex Ultimate® 2 seat adjusted to the “free sliding” position (spring lock seat pin unlocked), the hand grips removed, and the desired amount of resistance hooked up, sit on the seat and position the leg press belt around your hips.
7 About Your Bowflex Ultimate 2 Attachments ® Using the Bowflex Ultimate® 2 Leg Extension/Leg Curl Attachment The Bowflex Ultimate® 2 leg extension/leg curl attachment is a gym-quality attachment that helps you develop strong, muscular legs. To set up for leg curls, simply remove the quick release bench and place it onto the hinge of the leg extension/leg curl seat.
8 About Your Bowflex Ultimate® 2 Attachments Using the BowflexUltimate® 2 Squat Attachment WARNING Failure to secure the Seat Rail Securing Device into the seat rail may cause injury.
About Your Bowflex Ultimate 2 Attachments ® Part A (continued) Lock the Seat Rail Securing Device Step 4: Secure the Seat Rail Securing Device 4-1 Insert the Seat Rail Securing Device into the hole in the Seat Rail until it clicks (Figures 5, 6, 7). Step 5: Make sure that the Seat Rail is secured. 5-1 Stand to the side of the machine base and Seat Rail. WARNING Do not stand on the base below the Seat Rail when you pull on it. This may cause injury.
10 About Your Bowflex Ultimate® 2 Attachments Using the BowflexUltimate® 2 Squat Attachment Safety Part B Attach the Squat Frame Make sure the Seat Rail Securing Device locks securely into the seat rail. Hook the lower hooks on the squat attachment onto the lower posts on the sliding seat frame, then rotate the squat frame up until it locks into position. Before attaching the cables you must position the squat attachment into the lowest position on the seat rail.
About Your Bowflex Ultimate 2 Attachments ® Part C Release the Seat Rail Securing Device Step 1: Secure the Seat Rail Securing Device 1-1 With your inside foot on the machine base, hold the Seat Rail with one hand and push your shoulder into it lightly (Figure 9). 1-2 Continue to hold the Seat Rail with one hand and your shoulder. Use your free hand to unlock the Seat Rail Securing Device (Figures 9 and 10) until it releases (Figure 11).
12 About Your Bowflex Ultimate® 2 Attachments The Bowflex Ultimate® 2 Ab Crunch Attachment (optional) To use the ab crunch attachment, slide the seat all the way to the end of the seat rail and use the spring lock seat pin to lock it into position. Next, place the hooks on the ab crunch attachment over the posts on the seat rail support and press firmly down into position.
Defining Your Goals 13 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 Then practice the skill associated with your sport, exert against resistance at one time. Your muscle learning to apply this newly achieved power.
14 Defining Your Goals supplemented with cardiovascular training, such as rowing on the Bowflex Ultimate® 2. exercises that address compound joint movements and single joint movements. In addition, select exercises that address complementary muscle groups. Put first things first: During each session, first work those muscle groups that need the most training.
Exercising Properly Working Out Key Points: 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. • Do not lose spinal alignment — keep your chest lifted. Warming Up We recommend that you warm up by rowing on the Bowflex Ultimate® 2.
16 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.
17 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 cardiovascularbenefits. 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.
18 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.
19 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.
20 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 the aerobic rowing exercise between each set you are increasing your aerobic capacity, endurance and burning fat as energy.
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 22 Chest Exercises Bench Press — Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Deltoids; Triceps START FINISH Bench Position: 45˚ incline Accessory: Hand Grips Pulleys: Chest Bar Success Tips • M aintain 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 floor, head back against bench. • Keep elbows in front of shoulders.
23 Chest Exercises Decline Bench Press — Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Deltoids; Triceps START FINISH Bench Position: 45˚ incline Accessory: Hand Grips Pulleys: Chest Bar Success Tips • M aintain 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 floor, head back against bench. • Do not let your elbows travel behind your shoulders.
24 Chest Exercises Resisted Punch — Shoulder Flexion, Elbow Extension, Scapular Protraction Muscles worked: Anterior Deltoid; Triceps START FINISH Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips • M aintain an upright, erect posture as your trunk rotates with the punch. • Keep knees bent and feet on floor. • Maintain good spinal alignment. START • S it on the bench facing away from the Power Rod® units.
25 Chest Exercises Decline Chest Fly Muscles worked: Pectoralis Major; Anterior Deltoid START FINISH Bench Position: 45º incline Accessory: Hand Grips Pulleys: Chest Bar Success Tips • M aintain a 90º angle between your upper arms and your torso throughout the exercise. • Limit and control the range of motion so that your elbows do not travel behind your shoulders. • Keep your shoulder blades pinched together and maintain good spinal alignment.
26 Shoulder Exercises Rear Deltoid Rows — Shoulder Horizontal Abduction (and elbow flexion) Muscles worked: Rear and Middle Deltoids; Posterior Rotator Cuff; Upper Latissimus; Teres Major; Trapezius; Rhomboids START FINISH Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips • M aintain a 90° angle between your upper arms and torso during motion. • Keep knees bent and feet on floor. • To work one arm at a time, place non-working hand on bench to stabilize.
27 Shoulder Exercises Seated Shoulder Press — Shoulder Adduction (and elbow extension) Muscles worked: Front Deltoids; Upper Trapezius; Triceps START FINISH Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START Success Tips • Keep knees bent and feet on floor. • Do not increase the arch in your lower back as you raise your arms, but keep your spine steady and tight.
28 Shoulder Exercises Shoulder Extension — (elbows stabilized) Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoid; Middle Trapezius; Rhomboids; Triceps START FINISH Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START Success Tips • K eep knees bent and feet flat on floor. • Keep your lats tightened throughout the motion. • Keep abdominals tight and maintain good spinal alignment.
29 Shoulder Exercises Scapular Protraction — (elbows stabilized) Muscles worked: Serratus Anteriors START FINISH Bench Position: 45˚ incline Accessory: Hand Grips Pulleys: Chest Bar Success Tips • K eep knees bent and feet flat on floor. Lean head back against the bench. • Keep your spine aligned and a slight arch in your lower back. • Maintain a 90° angle between upper arms and torso throughout exercise. • Do not slouch forward or use your arm muscles to assist this motion.
30 Shoulder Exercises Lying Front Shoulder Raise — Shoulder Flexion (elbows stabilized) Muscles worked: Front and Middle Deltoids START FINISH Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips • K eep knees bent and feet flat on floor. • Keep abdominals tight and maintain good spinal alignment. • Do not increase the arch in your lower back while you are lifting your arms. START • S it on the bench facing Power Rod® units.
31 Shoulder Exercises Seated Lateral Shoulder Raise — Shoulder Flexion (elbows stabilized) Muscles worked: Supraspinatus; Middle Deltoids; Trapezius START FINISH Bench Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Chest Bar Success Tips • K eep knees bent and feet flat on floor. • Keep abdominals tight and maintain good spinal alignment. • Do not increase swing arms upward or move trunk during movement. START • S it on the bench facing Power Rod® units.
32 Shoulder Exercises Rotator Cuff External Rotation Muscles worked: START Teres Minor; Infraspinatus FINISH Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips • C ontrol the motion during the entire exercise. DO NOT USE MOMENTUM. • Do not rotate your spine to get additional range of motion. Try for pure external rotation of your shoulder. More is not better! • Use light resistance only. You should perform 12–15 perfect reps.
33 Shoulder Exercises Stiff Arm Pulldown Muscles worked: Latissimus Dorsi START FINISH Bench Position: Removed Accessory: Lat Bar Pulleys: Lat Tower Success Tips • D o not lose spinal alignment. • Keep your lats tightened throughout the entire motion. • Release your shoulder blades at the end of each rep and initiate each new rep by lowering your shoulder blades. • Keep your elbows nearly straight (not locked).
34 Back Exercises Lying Lat Pulldowns Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids START FINISH Bench Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Chest Bar Success Tips • K eep knees bent and feet flat on floor. Lean head back against the bench. • Keep your spine aligned, abs tight and a slight arch in your lower back. • Keep your lats tightened throughout this exercise. • Release your shoulder blades at the top of each rep.
35 Back Exercises Wide Pulldowns — Shoulder Adduction (with elbow flexion) Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps START FINISH Bench Position: Flat Bench Forward Accessory: Bent Lat Bar Pulleys: Lat Tower Success Tips • K eep knees bent and feet flat on floor. • To determine the appropriate grip width for you, hold your arms straight out to your sides at shoulder height. Bend your elbows approximately 90°.
36 Back Exercises Seated Lat Rows — Shoulder Extension (and elbow flexion) Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps START FINISH Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips • K eep knees bent and feet flat on floor. • Do not bend your torso forward. • Keep your chest lifted and maintain spinal alignment. • Release your shoulder blades at the end of each rep.
37 Back Exercises Standing Lat Row Muscles worked: Latissimus Dorsi; Rear Deltoids; Biceps; Teres Major START FINISH Bench Position: Folded Accessory: Hand Grips Pulleys: Chest Bar Success Tips • D o not bend your neck forward or backward. • Release your shoulder blades at the end of each rep. • Start each rep by retracting your shoulder blades. • Keep your spine aligned, chest lifted.
38 Arm Exercises Triceps Pushdown — Elbow Extension Muscles worked: START Triceps FINISH Bench Position: Removed Accessory: Bent Lat Bar Pulleys: Lat Tower Success Tips • K eep your upper arms motionless and your wrists straight. • Keep your chest lifted, abs tight and maintain a slight arch in lower back. • Tighten the triceps throughout the exercise, using controlled motion. START • S traddle the Seat Rail, facing the Power Rod® units. • Grasp the Bent Lat Bar, palms facing down.
39 Arm Exercises Lying 45° Triceps Extension — Elbow Extension Muscles worked: Triceps START FINISH Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips • K eep your upper arms motionless and your wrists straight throughout the entire exercise. • Keep your chest lifted, spine aligned, and a slight arch in your lower back. • Tighten the triceps throughout the exercise, using controlled motion. START • L ie flat on the Bench, head toward the Power Rod® units.
40 Arm Exercises Standing Biceps Curl — Elbow Flexion (in supination) Muscles worked: START Biceps FINISH Bench Position: Removed Accessory: Hand Grips Pulleys: Chest Bar Success Tips • K eep 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 • S traddle the Seat Rail, facing the Power Rod® units. • Reach down and grasp the Hand Grips, palms facing forward.
41 Arm Exercises Preacher Curl — Elbow Flexion (in supination) Muscles worked: START Biceps; Brachialis; Brachioradialis FINISH Bench Position: Seat Accessory: Preacher Curl Attachment Pulleys: Squat Platform Success Tips START • Keep wrists straight. • Keep chest lifted, abs tight and maintain a very slight arch in your lower back. • S it at the end of the bench facing away from the Power Rod® units.
42 Arm Exercises Standing Biceps Curl (with Pulleys) — Elbow Flexion (in supination) Muscles worked: Biceps; Brachialis; Brachioradialis START FINISH Bench Position: Folded Accessory: Hand Grips Pulleys: Squat Platform Success Tips • K eep your elbows from moving forward and backward. • Keep your knees slightly bent. START • R emove the bench, stand on the platform facing away from the Power Rod® units, and grasp the handles from the pulleys with an underhand grip at shoulder width.
43 Arm Exercises Lying Biceps Curl — Elbow Flexion (in supination) Muscles worked: Biceps; Brachialis; Brachioradialis START FINISH Bench Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Chest Bar Success Tips • K eep your upper arms motionless and your wrists straight throughout the entire exercise. • Keep your chest lifted, spine straight, and a slight arch in your lower back. START • S it on the bench, facing the Power Rod® units.
44 Arm Exercises Standing Wrist Curl Muscles worked: START Biceps; Flexor Digitorum, Flexor Carpi Radialis FINISH Bench Position: Removed Accessory: Hand Grips Pulleys: Chest Bar START Success Tips • K eep your chest lifted, trunk muscles tight and a very slight arch in your lower back. • Move slowly, keeping tension in the front of your forearms at all times. • Do not increase or decrease the bend in your elbow during this exercise—keep all motion in the wrist.
45 Arm Exercises Seated Wrist Curl — Wrist Flexion Muscles worked: Flexor Digitorum; Flexor Carpi Radialis START FINISH Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips • M ove slowly, keeping tension in the front of the forearms at all times. • Keep your chest lifted, trunk muscles tightened, and a slight arch in your lower back.
46 Arm Exercises “Rope” Pushdown — Elbow Extension Muscles worked: Triceps START FINISH Bench Position: Removed Accessory: Hand Grips Pulleys: Lat Tower Success Tips • K eep your upper arms motionless and your wrists straight. • Keep your chest lifted, abs tight and maintain a slight arch in lower back. • Tighten the triceps throughout the exercise, using controlled motion. • Keep your chest lifted, trunk muscles tightened, and a very slight arch in your lower back.
47 Abdominal Exercises Reverse Crunch — Spinal Flexion Muscles worked: Rectus Abdominus; Obliques START FINISH Bench Position: Flat Bench Back Accessory: None Pulleys: None Success Tips • K eep your upper body, knees and hips stationary. Relax your neck. • Tighten your abs before you move. • Allow exhalation up and inhalation down without exaggerating breathing. • Contract as far into the movement as possible. Lower under control. Keep abs tight during entire motion.
48 Abdominal Exercises Seated (Resisted) Abdominal Crunch — Spinal Flexion Muscles worked: Rectus Abdominus; Obliques START FINISH Bench Position: 45˚ incline Accessory: Hand Grips Pulleys: Chest Bar Success Tips • D o not lift your head or chin—your head should follow the rib motion rather than lead it. Maintain normal neck posture. • Tighten your abs throughout the entire exercise, relaxing only at the end of each set. • Move slowly to eliminate momentum.
49 Abdominal Exercises Ab Crunch — using optional Ab Crunch Attachment Muscles worked: Rectus Abdominus; Obliques START FINISH Bench Position: Flat Bench Back Accessory: Ab Crunch Attachment Pulleys: Squat Platform Success Tips • Relax your neck. • Hold the Ab Attachment against your back • Make slow, controlled movements. START • S it on the seat, bench removed, legs toward the Power Rod® units, knees bent, feet flat on the platform.
50 Leg Exercises Leg Extension Muscles worked: Quadriceps START FINISH Bench Position: Leg Extension Seat Accessory: Leg Extension Pulleys: Leg Extension Success Tips • U se 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. START • S it on the Leg Extension Seat with your knees near the pivot point and the lower roller pads in front of your shins (see Start image above).
51 Leg Exercises Squat — using Squat Attachment Muscles worked: Quadriceps; Hamstrings; Gluteus Maximus; Calfs START FINISH Bench Position: Folded up with Squat Attachment installed Accessory: Squat Attachment Pulleys: Squat Attachment START Success Tips • K eep your knees pointed the same direction as your toes. • Keep your head and neck in line with your torso.
52 Leg Exercises Ankle Eversion Muscles worked: Peroneals START FINISH Bench Position: Flat Bench Forward Accessory: Foot Harness Pulleys: Chest Bar Pulleys Success Tips • M ovement should occur only at the ankle—keep the rest of your body motionless. • Keep abs tight and do not lift your hips or excessively arch your back. • You should feel tension in the outside of your calf throughout the entire motion START • S it on the Bench, with one side to the Power Rod® units.
53 Leg Exercises Standing Hip Extension — (knee flexed) Muscles worked: Gluteus Maximus START START FINISH FINISH Bench Position: Removed Accessory: Foot Harness Pulleys: Chest Bar Success Tips • K eep your chest lifted, spine aligned, abs tight and a very slight arch in your lower back. • Do not bend from waist or lower back. START • S tand to one side of the Seat Rail, facing the Power Rod® units. • Secure the Foot Harness around the foot furthest from the rail.
54 Leg Exercises Seated Hip Adduction Muscles worked: Adductor Longus; Gluteus Medius START FINISH Bench Position: Flat Bench Back Accessory: Foot Harness Pulleys: Chest Bar Success Tips • D o not cross the attached leg in front of the stabilized leg. • Keep abs tight and do not lift your hips or excessively arch your back. • Keep your spine straight and your hips level—do not raise your hips during motion. • Use only a small range of motion.
55 Leg Exercises Standing Leg Kickback — Hip and Knee Extension Muscles worked: Gluteus Maximus START FINISH Bench Position: Removed Accessory: Foot Harness Pulleys: Chest Bar Success Tips • K eep your chest lifted, spine aligned, abs tight and a very slight arch in your lower back. • Do not bend from waist or lower back. START • S tand to one side of the Seat Rail, facing the Power Rod® units. • Secure the Foot Harness around the ankle furthest from the rail.
56 Leg Exercises Dorsi Flexion Muscles worked: Tibia Dorsi START FINISH Bench Position: Removed Accessory: Foot Harness Pulleys: Chest Bar Success Tips • Move only at the ankle. • Move your toe as far forward as possible, but don’t let the handle slip off. START • S it on the bench facing toward the Power Rod® units. • Attach the Foot Harness on your right foot, bend your knee, place your heel on the bench, and sit upright such that there is tension on the cable.
57 Leg Exercises Standing Calf Press Muscles worked: Soleus START FINISH Bench Position: Folded Accessory: Squat Bar Pulleys: Squat Platform Success Tips • D o not change your hip or knee position, ONLY ankle motion should be allowed. • Keep your chest lifted, abs tight and maintain a very slight arch in your lower back. START • R emove the bench assembly and stand under the squat attachment. • Straighten your legs, stand upright, and grab the handles with each hand.
58 Leg Exercises Wide Squat Muscles worked: Quadriceps; Hamstrings; Gluteus Maximus START FINISH Bench Position: Folded up with Squat Attachment Installed Accessory: Squat Attachment Pulleys: Squat Attachment START Success Tips • K eep your knees pointed the same direction as your toes. • Keep your head and neck in line with your torso. • Pay close attention to all alignment and stabilization issues on every part of every repetition. • R emove the bench assembly.
59 Leg Exercises Leg Curl Knee Flexion Muscles worked: Biceps Femoris, Semimembranosus, Semitenonosus and Gastrocnemius START FINISH Bench Position: Connected to Leg Extension Seat Accessory: Leg Extension Seat Pulleys: Base START Success Tips • M ake sure you straighten your legs under control, do not allow your knees to hyperextend. • Keep your abs tight and maintain flattened lower back. • Try to relax your calf and foot muscles.
60 60 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 Peroneu
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. Darden’s Study.
62 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 Ultimate® 2.
A Personal Guarantee From Dr. Ellington Darden 63 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).
64 Measurements If you would like to measure your personal before-and-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: Remove clothing and shoes and record your weight to the nearest quarter pound or hundred grams. Be sure to use the same scale when weighing yourself at the end of the six-week program.
65 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.
66 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.
67 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) C onnect 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.
68 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.
69 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.
70 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.
71 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.
72 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.
74 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.
75 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.
76 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).
77 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.
78 Q&A Bowflex® machine will make your muscles larger— but not excessively large—and larger muscles will make your body firmer and more shapely. Q. W hy is it so important I perform the Bowflex exercises with a 4-second count on the lifting and lowering? ® A. B ecause a slow, smooth 4-second lifting followed by a 4-second lowering involves more muscle fibers more thoroughly than faster speeds of movement.
Q&A Keep your superhydration schedule at the highest level. In other words, sip 1 5/8 gallons (6.2 l) of icecold water each day. 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.
80 Exercise Log Please feel free to make copies of this chart to continue your exercise log.
Warranty Information 6-Week Satisfaction Guarantee 81 How Long Does Warranty Coverage Last? We want you to know that the Bowflex Ultimate 2 is a superior product. Your satisfaction is guaranteed. If, for any reason, you are not 100% satisfied with your Bowflex Ultimate® 2, 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 Ultimate 2 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 warrants to the original purchaser of the Bowflex Ultimate® 2 that the Bowflex Ultimate® 2 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 and is only applicable for products sold and used in the United States or Canada or Mexico. Tampering with the unit will void the warranty.
This manual is written and designed by industry professionals. If you have any questions regarding your Bowflex Ultimate® 2 or any instructions found in this manual, please call 1-800-605-3369 for assistance. (Shown with optional accessories) ©2009. Nautilus, Inc. All rights reserved. Nautilus, Bowflex, the Bowflex logo, Bowflex Ultimate and Power Rod are either registered trademarks or trademarks of Nautilus, Inc. All other trademarks are owned by their respective companies. Nautilus, Inc.
