Bowflex RevolutionXP manual

B o w f l e x R e v o l ut i o n ® XP Ow n e r ’ s Ma n u a l a n d Fi tn e ss G u i d e S p e c i a l E d i t i o n I n c l u d e s: D r . E l l i n g t o n D a r d e n ’ s S i x W e e k F a s t F a t L o s s – B o d y L e a n n e ss P r o g r a m PN001 -7058 RevB (4/23/2007) (Shown with optional Lat T ower attachment)[...]

Ow n e r ’ s Ma nu a l a n d F it n es s G u i de T a b l e of Co nte nts Product Specifications Dimensions (arms raised) 64.5” L x 37.8” W x 73” H (163.8cm x 98cm x 185.4cm) Dimensions with optional Lat T ower Attachment 64.5” L x 37.8” W x 83.2” H (163.8cm x 98cm x 211.3cm) W orkout Area 84” x 64” (213.4cm x 162.6cm) SpiraFlex [...]

1 S af et y Pr e c a uti on s Indicat es a po ten t iall y haz ardous si t ua t ion w hich, i f n ot avoided, could r esul t in dea t h or ser ious injur y. PRIOR TO USING THIS EQUIPMENT , OBSERVE THE FOLLOWING W ARNINGS. I M PORTA N T S A F E T Y I NST RU C T IONS The fo l lowi ng definition app l ies to the word “ Wa r n i n g ” found th rou[...]

2 S af et y W ar n i ng Lab e l s H o m e G y m The fo llow ing saf ety wa rnin gs are loc ated on the Bo wflex Re volu tio n ® X P ex erc ise mac hine . P leas e r ead all saf ety pre cau tion s a nd warn ing inf orm atio n p rior to usi ng your pr oduc t. Be s ure to rep lace an y wa rni ng l abe l if dam aged , i lleg ibl e, or m iss ing. I f [...]

3 S af et y W ar n i ng Lab e l s The fo llow ing saf ety wa rnin gs are loc ated in sit e s peci fic area s o n th e u nit. Pl ease re view an d un der stan d the sa fety wa rnin g l abe ls a nd thei r l ocat ion s on th e un it prio r t o us e. If you nee d t o re pla ce a wa rni ng l abe l pl eas e ca ll 1-80 0-6 28-8 458 to obt ain a n ew l ab[...]

4 Adj usta ble Sea t Ba ck Adj usta ble Sea t Cab le V ariab le Pul ley Sys tem Han d Gr ip Sta ndin g P latf orm Spr ing Loc k Sea t Pi n Leg Ext ens ion/ Leg Cur l Att achm ent Bowflex Rev olution ® XP Par t s Refer ence Guide Adj usta ble Arm s Spi raFl ex ® Res ista nce Pac ks Eng ine Hou sing T ens ion Con trol Kn ob Please take your time to[...]

5 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 per form an exercise, these [...]

6 U s i n g Y o u r B o w fl e x Re v o l ut i on ® XP H om e 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,[...]

7 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 clos[...]

8 M a i nte na n c e T o 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 minima[...]

9 A d j ust i ng Ca b l e T en s i o n 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 [...]

10 Ca b l e R out i n g a n d St o ra ge Squat Frame Pulley Cables T o in s tall th e Sq uat F ram e Pull ey ca bl es , r e m ov e th e b all e n d fr om th e r op e b y p re ss in g th e in se rt ou t o f th e bal l (Figure A), and slide the ball off the rope. Route the cable under the pulley closest to the engine and reinstall the ball end (Figur[...]

11 A t ta c h i n g Ac c es so ri e s Y our Bowflex Revolution ® XP home gym comes with a pair each of hand grips and foot harnesses, and a squat harness. Hand Grips Y ou receive two hand grips with your Bowflex Revolution ® XP home gym. Hand grips contain two D- rings on each grip, allowing for a shorter hand grip or longer hand grip, depending [...]

12 Th e ill us tra ti o ns on th e f o ll o win g p ag es s h ow h o w t o in s tall th e s ea t an d e ac h o f th e Bo w f l e x R ev o l u tio n ® XP a tta ch m e n ts. I nst a l l i ng th e Se at an d A t ta ch me nts 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[...]

13 I nst a l l i ng th e Se at an d A t ta ch me nts Leg Extension The Leg Extension is used when doing leg extension and leg curl exercises. T o 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[...]

14 Ab Attachment (ordered separately) Use the ab attachment when per forming ab crunch exercises. Remove the locking pin from the back of the seatback, and remove the seatback from the seat rail. Install the ab attachment in its place on the seat rail. I nst a l l i ng Atta c hm ents Lat T ower (ordered separately) The Lat T ower is used for per fo[...]

15 Co mp a n i on Eq u i pm en t 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 workou[...]

16 D ef i ni ng Y ou r G oa ls Muscl e Strengt h is t h e ma xi m um fo rc e yo u ca n ex ert aga inst res ista nc e at on e ti me . Y our m uscle stre ngth c om es in to pla y wh en yo u pi ck up a h eav y bag of groc eries or li ft a small child. I t is dev e lo ped wh en a lo ca lized m uscl e i s wo rk ed both posi tive ly ( co nc en tr ic ) an[...]

17 D ef i ni ng Y ou r G oa ls Reaching Y our Goals T o reac h yo ur goals yo u mus t fo llo w a co nsist en t , we l l de signe d pr ogr am that pr ovid es balanc ed de ve lo pm en t to all pa rt s of the body and in cl ud es both aer ob ic and stre ngth ex er cise. Only the n w il l yo u me et yo u r goals safe ly and eff i cie n t ly . The wo rk[...]

18 Ex e rc is i ng Pro pe r ly W orking Out A wo rk ou t begins i n yo u r mind’ s ey e. W i t h co nc en tr atio n and v isuali zatio n yo u can ap pr oach yo u r wo rk ou t w ith a posi t ive , co nstr uctive atti tude . A good pre-wo rk ou t m en t a l ro utine is to si t and re la x, so yo u can f ocus on wha t yo u are abo ut to do a nd thin[...]

19 Th e W or k ou ts 20 Minute Better Body W orkout Freq uen cy : 3 Da y s P er W eek (M-W-F) Time : Abo ut 20 Mi nu tes Star t by perf orming on e se t of eac h ex er cise. W a rm u p w i th a ligh t resis t anc e ex ercise that y ou can perfo r m easily f or 5 - 1 0 re ps w itho ut fatiguing . F ocus on practi cing and le ar ning yo u r tec hniq [...]

20 Th e W or k ou ts 20 Minute Upper/Lower Body Freq uen cy : 4 Da y s P er W eek (M- T - T H- F) Time : Abo ut 20 Mi nu tes This pro g ra m pr ovid es yo u w ith a quic k and effe ctive wo rk ou t that co m bin es musc le co ndi t io ning with som e cardio va scular ben ef its. Do t his ro utine whe n yo u are limited i n t ime or jus t w an t a v[...]

21 Th e W or k ou ts Body Building Freq uen cy : 3 Da y s On, 1 Day Of f Time : Abo ut 45 - 60 Mi nu tes Body buildin g req ui res f ocused c on ce n tr atio n and de dicati on to tr aining, as we ll as pro per ea t ing hab i t s. T ra in each m uscl e g ro up to fai l ure bef or e mo v ing o n to t he ne xt ex er cise. Do n ot n egl ect any m uscl[...]

22 Th e W or k ou ts Circuit T raining – Anaerobic/Cardiovascular Freq uen cy : 2- 3 Times P er W eek Ti me: Abo ut 20 - 45 Minut es Circui t t ra ining is a g re at way to achi eve the ben ef i t s of stre ngth t r aining and cardio v a scular t ra ining in on e qui ck, chall en g ing ro u t ine . The id ea is to m ov e quic k ly fro m ex er cis[...]

23 Th e W or k ou ts Strength T raining Freq uen cy : 3 Da y s P er W eek (M-W-F) T i me: Abo ut 45 - 60 M inutes This pro g ra m is desi gned to em phasize o ve r all stre ngth dev el opm en t. T his is a n advanc ed ro u t ine to be used onl y a fter y ou ha ve p rogresse d f ro m t he advanc ed gen eral co ndi t io ning ro utin e a nd onl y a ft[...]

24 Ex e rc is es A Revolutionary W ay to Exercise The Bowf l ex Rev ol u t io n ® XP h om e g y m pr ovid es a mo re than 9 0 ex er cises and ov er 40 0 total var iatio ns. Y ou can sw itc h qui ckly betwee n hun d reds of e xe rcise s w i th le ss se tup ti m e t han mos t g y m machin es. That me ans a sh orter wo rk ou t whil e ma in t aining a[...]

25 25 C he st Ex e rc i se s Benc h Press — Shoulder Hor izontal Adduction (and elbo w extension) Muscles work ed: Pectoralis Major; Deltoids; T riceps P osition: Seated—facing outward Accessor y: Long Hand Grips Adjustable Arm P osition: 5 or 6 Success Tips • Maintain a 90° angle between upper arms and torso throughout motion. • Keep ches[...]

Decline Benc h Press — Shoulder Hor izontal Adduction (and elbo w extension) ST ART FINISH ST ART • Grasp Hand Grips in both hands. • Cables travel beneath arms, forearms aligned with cables. • Bend your elbows, keeping your forearms at least 10° lower than when in the standard Bench Press Start position. • Raise chest, pinch shoulder bl[...]

27 C he st Ex e rc i se s Decline Chest Fly — Shoulder Hor izontal Adduction (elbo w stabilized) ST ART FINISH ST ART • Grasp Hand Grips in both hands. • Open your arms into a wide, “embrace” position, elbows slightly bent. Press your forearms downward. At full extension, hands should be level with your hips, palms facing for ward. • Do[...]

28 C he st Ex e rc i se s Standing Chest Press — Shoulder Hor izontal Adduction (and elbo w extension) ST ART FINISH ST ART • Grasp Hand Grips so the cables are in line close to the front of your forearms. • Stand with one foot for ward and one foot back for added stability . • Start with elbows bent to 90º and slightly behind or equal to [...]

29 C he st Ex e rc i se s Standing Incline Chest Press — Shoulder Hor izontal Adduction (and elbo w extension) ST ART FINISH ST ART • Stand with one foot for ward and one foot back for added stability . • Start with elbows bent to 90º and slightly behind or even with the shoulders. • Press slightly upward, away from your chest, bringing th[...]

30 C he st Ex e rc i se s Standing Decline Chest Press — Shoulder Hor izontal Adduction (and elbo w extension) ST ART FINISH ST ART • Grasp the handles so the cables travel under the forearm. • Keep your forearms in line with the cable at all times. • Start with elbows back and upper arms 90° from your torso. • Elbows should be 10° lowe[...]

31 C he st Ex e rc i se s Standing Chest Fly — Shoulder Hor izontal Adduction (elbo w stabilization) ST ART FINISH ST ART • Grasp the handles so the cables lie close to the front of your forearms and palms facing forward. • Stand with one foot for ward and one foot back for added stability . • Stabilize the elbows so they are slightly bent [...]

32 C he st Ex e rc i se s Standing Decline Chest Fly — Shoulder Hor izontal Adduction (elbo w stabilization) ST ART FINISH ST ART • Grasp the Hand Grips so the cables lie close to the front of your forearms and palms face for ward. • Stand with one foot for ward and one foot back for added stability . • Stabilize the elbows so they are slig[...]

33 S h o u l d e r E x e rc i se s Crosso ver Rear Delt Ro ws — Elbow Flexion ST ART FINISH ST ART • Cross your arms in front of you and grasp the Hand Grips (right Grip in left hand and vice versa), palms facing toward the floor , arms nearly straight. • Raise your arms in front of your body until they are at a 90° angle to your torso. • [...]

34 S h o u l d e r E x e rc i se s Bent Rear Delt Row ST ART FINISH ST ART • Pivot for ward from your hips, knees bent, spinal muscles tight. • Grasp the Hand Grips, palms facing backward. Keep hands shoulder -width apart. • Let your arms hang in the direction of the pulleys—do not lock your elbows. • Initiate movement by pulling your elb[...]

35 S h o u l d e r E x e rc i se s Rev er se Fly — Shoulder Hor izontal Abduction (elbows stabiliz ed in slight flexion) ST ART FINISH ST ART • Grasp the Hand Grips, palms facing floor , arms nearly straight. • Stand up straight and bend slightly forward from the hips until arms/cables are in front of body at a 90˚ angle from torso. • Mai[...]

36 S h o u l d e r E x e rc i se s Seated Shoulder P ress — Shoulder Adduction (and elbo w extension) ST ART FINISH ST ART • Grasp Hand Grips, palms facing away from the engine. • Raise the Hand Grips to shoulder level. Keep your palms facing for ward. • Straighten your arms slowly over your head, focusing on moving your elbows up and inwar[...]

37 S h o u l d e r E x e rc i se s Lateral Shoulder Raise — Shoulder Abduction (elbows stabiliz ed) ST ART FINISH ST ART • Grasp the Hand Grips, palms facing each other . • Let your arms hang at your sides, directly in line with the cables. • Keep your chest lifted, and a slight arch in your lower back. • Raise your arms directly out to t[...]

38 S h o u l d e r E x e rc i se s Shoulder Extension — (elbows stabiliz ed) ST ART FINISH ST ART • Grasp the Hand Grips, palms facing down, arms straight and at approximately a 30° angle from torso. • Tighten your trunk muscles to stabilize your spine while maintaining a slight arch in the lower back. • Initiate movement by pinching shoul[...]

39 S h o u l d e r E x e rc i se s Scapular P rotraction — (elbo ws stabilized) ST ART FINISH • Reach behind your body , grasp the Hand Grips and straighten your arms in front of you at a 90° angle from torso. • Keep your arms in line with the cables, palms facing down and wrists straight. • Keeping your arms straight and in line with the [...]

40 S h o u l d e r E x e rc i se s Shoulder Rotator Cuf f — Inter nal Rotation ST ART FINISH ST ART • Grasp the Hand Grip nearest you in the hand closest to the engine, and draw your upper arm into your torso. Keep your elbow bent and your forearm at a 90° angle from your torso. • Give yourself enough distance to eliminate slack in the cable[...]

41 S h o u l d e r E x e rc i se s Scapular Retraction ST ART FINISH ST ART • Grasp the Hand Grips, palmsfacing each other . • Extend arms toward the pulleys. • Keeping your arms straight, slowly pinch your shoulder blades together . • When shoulder blades are fully retracted, slowly return to the Start position. FINISH Muscles work ed: Mid[...]

42 S h o u l d e r E x e rc i se s Standing Shoulder Press w/ Alternating Motion — Shoulder Abduction ST ART FINISH ST ART • Grasp the handles so the cables are in line close to the front of your forearms and palms facing for ward. • Stand with feet flat on the platform, knees slightly bent. • Keep chest up, abs tight and maintain a slight [...]

43 S h o u l d e r E x e rc i se s Shoulder External Rotation with 90˚ of Abduction ST ART FINISH ST ART • Grasp the Hand Grips and position your upper arm 90º away from your side. • Stand up straight with chest lifted, slight arch in the lower back and shoulder blades retracted. • Moving the arm of the machine to different positions will a[...]

44 B a c k E x e rc i se s Standing Low Bac k Extension — (hip extension) ST ART FINISH • Slide the handles on the Hand Grips to one side and slide the straps over your forearms, tightening near your elbows. • Bend your knees comfortably , arms crossed in front of chest. Pull the Hand Grips tightly into your chest. • Pinch shoulder blades t[...]

45 B a c k E x e rc i se s Seated Lat Pulldo wns — Shoulder Adduction (with elbo w flexion) ST ART FINISH ST ART • Grasp the Lat Pulldown Bar at a comfortable, wide grip, then sit, with your arms extending upward. • Y ou may position your thighs directly beneath the pulleys, but lean back slightly from hips. • Initiate the movement by pull[...]

46 B a c k E x e rc i se s Crosso ver Narr ow P ulldowns — Shoulder Ext ension (with elbow flexion) ST ART FINISH ST ART • Cross your arms and grasp the Hand Grips (right Grip in left hand and vice versa). • Sit, arms extending upward, muscles relaxed and ready . • Y ou may position your thighs directly beneath the pulleys, but lean back s[...]

47 B a c k E x e rc i se s Standing Shoulder Pullo ver with Hand Grips — Elbo w Stabilized ST ART FINISH ST ART • Grasp the Hand Grips, palms facing down, keeping hands shoulder -width apart. • Tighten your abdominals to stabilize your spine while maintaining a slight arch in your lower back. • Initiate the movement by pulling your shoulder[...]

48 B a c k E x e rc i se s Standing Lat Row Alternating Motion-Low P ulley — Shoulder extension (and elbo w flexion) ST ART FINISH ST ART • Stand on the platform facing the engine. • Grasp the handles with one arm hanging for ward toward the pulley and the other arm back with the elbow bent and forearm in line with the cable. • Bend over t[...]

Arm E x e rc i se s 49 T riceps Pushdo wn w/ Handgrips — Elbow Ext ension ST ART FINISH ST ART • Grasp one or both of the Hand Grips, palms facing the floor . • Keep hands and elbows approximately shoulder -width apart. Bend your elbows until hands are near shoulders. • Bend slightly from your hips but maintain a stabilized spine. • Keepi[...]

Arm E x e rc i se s 50 T riceps Extension — Elbow Ext ension ov er head ST ART FINISH ST ART • Grasp one or both of the Hand Grips, palms facing outward. • Draw arms up until elbows are pointing for ward, hands behind shoulders. • Keep your elbows “in line” with the cables throughout movement and your wrists straight. • Keeping your u[...]

Arm E x e rc i se s 51 “Rope” Pushdo wn — Elbow Ext ension ST ART FINISH ST ART • Distance yourself from the Lat T ower , but keep your feet on the Platform. • Cross your arms and grasp the Hand Grips (right Grip in left hand and vice versa), palms facing down. • Bring hands toward each other , in front of you, until they are positioned[...]

52 Arm E x e rc i se s Concentration Biceps Curl — Flexion (in supination) ST ART FINISH ST ART • Stand on the Platform, one side facing the engine. • With the inside hand, grasp the Hand Grip closest to you. • Keeping your back straight, bend at your hips and knees until your trunk is parallel to the floor . • Place your free hand on you[...]

53 Arm E x e rc i se s Barbell Biceps Curl — Elbow Flexion (in supination) ST ART FINISH ST ART • Grasp the Lat Bar , palms facing forward. • Stand with your upper arms by your sides (not pressed tightly) and keep your elbows bent so that your forearms are at a 90° angle to your upper arms. • Slowly curl the Lat Bar forward and then upward[...]

54 Arm E x e rc i se s Rev er se Curl — Elbow Flexion (in pr onation) ST ART FINISH ST ART • Reach down and grasp the Hand Grips, palms facing backward. • Straighten, keeping your upper arms and elbows by your sides, elbows loose. Bend your elbows until your forearms are between 45-90˚ angles with your upper arms. • Keeping your palms faci[...]

55 Arm E x e rc i se s Wrist Extension ST ART FINISH ST ART • Grasp the Hand Grips, palm facing down, keeping your elbows flared slightly to the side, elbows bent approximately 90°. • Slowly curl the back of your fists backward towards your forearms. • Stop when wrists are 90° from forearms or when you experience discomfort. • Slowly retu[...]

Arm E x e rc i se s 56 Resisted Dip — Elbow Extension • Reach up and grasp the Hand Grips, palms facing the floor , keeping your thumbs on the inside, toward your body . • Cable should be between your arms and your body . • Upper arms should be at a 90˚ angle from torso. • Straighten your arms downward, focusing on not moving your elbows[...]

Arm E x e rc i se s 57 Upper Body Opposition Push-P ull ST ART FINISH ST ART • Grasp the Hand Grips, keeping the one attached to the Lat T ower in an over hand grip and the one attached to the Adjustable Arm Cable in an under hand grip. • Bend your forearms at a 90° angle from your upper arms, which should be at 90° angles from your torso. ?[...]

Standing Biceps Curl — Elbow Flexion fr om a Shoulder Extended P osition ST ART FINISH ST ART • Reach back and grasp the Hand Grips with your arm extended backward. • Do not let your arm go completely straight; maintain tension on the biceps. • Keeping the upper arms stationary , slowly curl the handles up then inward toward the shoulders. [...]

Ab do mi n a l E x er c is e s 59 T runk Rotation • Stand with one side toward the engine. Grasp the Hand Grip closest to you with both hands. • Raise both arms up near shoulder level, hands extended over the leg closest to the engine. • Keep your elbows slightly bent. • Tighten your entire abdominal area and slowly rotate your rib cage and[...]

60 Ab do mi n a l E x er c is e s Standing Oblique Abdominal Crunc h ST ART FINISH ST ART • Stand to one side, facing the seat rail, angled about 45º away from the platform. • Grasp the Hand Grip closest to you with the outside hand and position the handle webbing over your shoulder . • Tighten your ab muscles on the side with the active arm[...]

61 Ab do mi n a l E x er c is e s Kneeling Low to High T runk Rotation ST ART FINISH ST ART • Stand off to one side of the platform and kneel down on the knee closest to the engine angled about 45º away from the platform. • Reach across and down, and grasp the Hand Grip closest to you with both hands. • Extend arms toward the pulley . • Ke[...]

62 Le g E x er c i s es Squat ST ART FINISH ST ART • Stand with your feet about shoulder -width apart. • Squat down and place the Squat Harness across your shoulders— adjust the straps to make sure you have resistance from the start of the movement. • Slowly rise to a standing position, keeping your knees slightly bent. Do not lock your kne[...]

63 Le g E x er c i s es Single Leg Calf Raise — Ankle Plantarflexion (knee stabilized) ST ART FINISH ST ART • Stand on one foot, with your toes/balls of feet on the Platform. • Use the Hand Grips in both hands as resistance and as a balance stabilizer . • Keep the unused leg out of the way , do not use it to build momentum. • Slowly pres[...]

Le g E x er c i s es 64 Standing Hip Extension — (knee stabilized) ST ART FINISH ST ART • Secure the Foot Harness on your foot. Keep this leg straight, but not locked at the knee. • Bend for ward 30-40° from your hips (not your waist) and very slightly bend the knee of your supporting leg. • Hold onto the Seat Back Pad to stabilize yoursel[...]

65 Le g E x er c i s es Standing Hip Abduction ST ART FINISH ST ART • Stand on Platform. • Secure Foot Harness on the ankle furthest from the pulley . Keep leg straightened, but knee loose. • Adjust your position so that there is some tension in the cables at the start of this exercise. • Y ou may use your hand on the Seat Back Pad to stabi[...]

66 Le g E x er c i s es Hip Flexion — (with Knee Flexion) ST ART FINISH ST ART • Stand on Platform. • Secure Foot Harness on the foot furthest from the engine. • Bend for ward 30-40° from your hips (not your waist) and very slightly bend the knee of your supporting leg. • Initiate the movement by lifting your knee up and in, toward your [...]

67 Le g E x er c i s es Stif f Leg Dead Lif t ST ART FINISH ST ART • Grasp the Lat Bar with your palms facing downward. • Keep your legs bent slightly . • Bend over , approximately 90° from your hips (not your waist) • Initiate the movement by pushing your hips for ward. • Slowly move your trunk until you are in the standing position. Gl[...]

Le g E x er c i s es Standing Hip Internal Rotation ST ART FINISH ST ART • Stand on the platform on one side of the seat rail facing sideways from the engine. • Attach one cable to the D ring on the foot closest to the pulley on the outside edge near the front of your foot. • Straighten but do not lock out the support leg. • Stand far enoug[...]

69 Le g E x er c i s es L ying Hip Internal Rotation ST ART FINISH ST ART • Attach one cable to the D- ring on the foot closest to the pulley on the outside edge near the front of your foot. • Lie on your back with your hip and knee flexed to 90º. • Position yourself so the cable is pulling at a 90º angle off the foot harness. • Lie far e[...]

70 Le g E x er c i s es Lunge — Single leg hip extension w/ knee ext ension ST ART FINISH • Stand facing the engine, with one foot for ward on the center of the platform and the other foot back behind you. • Attach the cables to the D-ring on the bottom strap of the Squat Harness. • Bend the front knee to approximately 90º. Bend the back k[...]

71 Sternocleidomastoid Pectoralis Major Anterior Deltoid Medial Deltoid Biceps Brachialis External Obliques Brachioradialis Pronator T eres Flexor Carpi Radialis T ensor Fasciae Latae Iliopsoas Pectineus Quadriceps: • Rectus Femoris • V astus Lateralis • V astus Medialis Peroneus Longus Extensor Digitorum Longus T ibialis Anterior Posterior D[...]

72[...]

Please feel free to make copies of this chart to continue your exercise log. EXERCISE D A TE D A TE D A TE D A TE D A TE DA TE Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Res[...]

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T h e B o w f l e x ® B o d y L e a n n e s s P r o g r a m By Ellin g t on Darde n, Ph.D. The f o l l owing pr ogram was crea te d b y Dr . Elli ngton Darde n. It co ntai ns a r ig or ous f i t ness and di etar y p ro g ram. Pl ease c onsult yo u r p hysici a n be f ore begin ning any fi t ness or d ie t a r y pr ogram. So me o f the na m es o f [...]

76 T he Bow f lex ® Bod y L e a n ne s s P rog r a m Th is progr am is scien t i f ical ly desi g ned fo r ma xi ma l fat loss ov er six wee k s. It is impo rt ant t hat yo u pract ic e eve r y a spect of t he pla n to achiev e op t imum results. The pr og r am separates i n to t hree t wo - wee k st a ges. Dur i ng each st age yo u w i ll exe rci[...]

77 Dear B owf le x ® E n t h usia st, I’ m ex cite d, real ly ex cited! I’ m elate d b ecause I’ ve dev el oped a n ex ercising a nd eat ing pr og r am that pr oduc es fat loss f a ster t ha n any plan I’ ve eve r tested. The me n inv olve d in m y research, fo r exa mp le , had an av erage fat loss of 27 .95 pounds ( 1 2.68 kg) p er man. [...]

78 I f yo u wo u ld l ike to measu re your p ersonal befo re- and- a f ter results , t he re are seve r a l steps yo u ne ed to t a k e. It i s import ant t hat yo u accur ate ly per fo r m each t a sk, t hen at t he en d of t he si x-we ek progr am, repe at t he proc es s in t he sa me ma nne r . Body W eight: Rem ov e clo t hing a nd sh oes a nd [...]

79 Sk i n f old Mea s u r ement s T o accur ately t r ack your pr og ress t hroug h t h is si x - wee k progr a m, it i s nec ess ar y to t ake sk in fo ld me a sureme n t s. By measur ing yourself in th is w ay , yo u w il l be abl e to de t ermi ne yo u r lean- body ma ss and yo ur body - fat perc en t age . T he goal of t hi s pro g r a m is to [...]

80 Us i n g C a l ip er s W hen Mea s u r i ng S k i n f old s The pr oced ure fo r measu r ing ski nfol d t hickness is to g r a sp f ir m ly w ith t he t h umb and f oref inge r a fo ld of ski n and sur f ace f at a nd pul l it away from t he unde rly ing m us cl e. T a ke t he c a lipe r i n yo ur ot he r hand and ope n t he jaws. C la m p t he [...]

81 T o Use The Nomogram: 1 ) L ocate t he su m of your t hree sk in fo lds in t he r igh t co lumn a nd ma rk it. 2) Loc ate your age i n years on t he f ar left co lumn a nd ma rk it. 3) Connec t t he t wo ma rks w ith a st ra igh t edge . W he re t he st ra igh t edge inte r sects t he li ne in t he middle co lumn app rop r iate to yo u, yo u w i[...]

82 Before Body We igh t F at P ercen t a ge Body Fat W eigh t x = Body We igh t W eigh t of B ody Fa t Lea n - Body We igh t – = U se the Same Factors to Calculate A f te r S ix W ee ks. After Body We igh t F at P ercen t a ge Body Fat W eigh t x = Body We igh t W eigh t of B ody Fa t Lea n - Body We igh t – = Final Results Before Body Fat W ei[...]

83 Name Age Height W eight Loss W eight Before Muscle Gain W eight After Fat Loss Please follow the instructions in the “Measurements” section for measuring circumferences. Mea s u reme nt s Right Arm Left Arm 2” (5 cm) Above Navel Navel 2” (5 cm) Below Navel Hips Right Thigh Left Thigh Percent Body Fat Bef ore A f ter T ot a l Di fference [...]

84 GU I DE L I N E S W eek 1& 2 A l l ex ercises sh ould be pr acticed w ith on e set of 8 to 12 repetitio ns. T he st yl e of per fo r ma nc e is ver y impo r t ant. T h e mo vem en t for each repetitio n sh ould be 4 seco nds in t he posi t ive phase a nd 4 seco nds in t he negat ive . Keep t he mo t ion slo w and smoo t h. W hen 1 2 repetiti[...]

85 Y ou w il l be fo l lo w ing a redu ced- ca lorie nu t r itio n progr a m, which i s d iv id ed into t hree t wo - wee k seg me n t s. The pr og r am is a pro ve n me t hod fo r achiev ing ma x ima l f at los s ov er a si x-wee k per iod. I t co nsist s of a ca rbo hy d rate - r ich , desce nding- ca lorie eat ing plan, and a su perh ydr at io n[...]

86 Dr ink i ng ple n t y of w ater i s essen t ia l to t he suc cess of t h is progr am. Dr i nk ing t he reco mmen ded amo u n t of water ca n seem l ike a cha llen ge at f i rst . St ick w ith it. C a r r y a lar ge sport bott le or simi la r i tem w ith you t hroug ho ut t he d ay . A f ter seve r al wee k s, yo u w il l f ind t hat yo u act ua [...]

87 The me n us in t he B owf le x ® eating plan a re desi g ned fo r ma x i m um fat-loss ef fec t iven e ss and n utr ition a l v a lu e. F or b est result s, fo llow t he m exact ly . E ver y attem pt ha s b een made to ut il ize cur ren t pop u lar br and names and accur ate c a lo r ie coun t s, whic h a re listed i n t he me nus. But a s yo u[...]

88 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 [...]

89 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. Choice of one: Kellog[...]

90 Qu a n t ities need ed fo r li sted items w il l depe nd on yo u r specif ic sel ect ions. Rev i ew yo u r ch oic es and adj ust t he sho ppin g l ist acc ordingly . It may be he lpfu l fo r yo u to ph otoc op y t hi s li st each wee k befo re doing yo u r sh opp ing . Staples Or ange juice , ski m mi lk , wh ol e - wh eat bre ad, Promise U l t [...]

91 Q . I often get head a che s w hen I e at on ly 1 0 0 0 ca lor ie s a da y . W hat s hou ld I do ? A. Y our headaches may be caused by going longer than three hours between meals or snacks. T r y spacing your meals and snacks where there are fewer hours between them. Some people who are used to drinking regular coffee with caffeine notice headac[...]

92 Q . W h y i s it so i mpor t a nt I pe rfor m t he Bow f lex ® exerc i s e s w it h a 4 - s econd cou nt on t he l if t i ng a nd lower i n g ? 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 wor[...]

93 Continue your Bowflex ® exercise routine at the highest level. Per form the same 10 exercises three times per week. T r y 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 ple a s ed t ha t I los t t he fat I w a nt ed to lo se. W ha t do I do to m a i nt a i n my [...]

94 6 -W ee k S at i sfac t ion Gu a r a ntee W e wa nt you to k now t hat t he B ow f le x Revolu t ion ® X P hom e g y m i s a superior product. Y our sat isf act ion is g u a r anteed. I f, fo r a ny rea son, you a re no t 1 0 0 % sat is f ied w it h your B ow f le x Revolu t ion ® X P hom e g y m, ple a se follow t he i nst r uct ions belo w t[...]

©2007 . Nautilus, Inc. All rights reserved. Nautilus, Bowflex, the Bowflex logo, Bowflex Revolution and Power R od are either registered trademarks or trademarks of Nautilus, Inc. All other trademarks are owned by their respective companies. Nautilus, Inc., World Headquar ters, 1640 0 SE Nautilus Drive, Vancouver , WA 98683 1-800-NAUTILUS www.n[...]

Please fold ov er and tape befor e mailing Please fold ov er and tape befor e mailing Place Stamp Her e Bowflex R evolution ® XP Home Gym 1640 0 SE Nautilus Dri ve V ancouver , W A 98683 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, w[...]

OFFICES IN THE UNITED ST A TES: E-m ail : custo mer servic e@na util us. com • TECHNICAL/CUSTOMER SERVICE Nautilus, Inc. W orld Headquarters 16400 SE Nautilus Drive V ancouver , Washington, USA 98683 Phone: 800-NAUTILUS (800-628-8458) Email: customerservice@nautilus.com Fax: 877-686-6466 • CORPORA TE HEADQUAR TERS Nautilus, Inc. W orld Headquar[...]

©2007 Nautilus, Inc. All rights reserved. Nautilus, Bowflex, the Bowflex logo, and Bowflex Rev olution are either registered trademarks or trademarks of Nautilus, Inc. All other trademarks are owned by their respective companies. Nautilus, Inc., World Headquar ters, 1640 0 SE Nautilus Drive, Vancouver , Washington, US A 98683 1-800-NAUTILUS www[...]