Bowflex Revolution manual

Th e B o w f l e x R e v o l ut i on ® Ow n e r’ s Ma nu a l a n d F it n e ss G u i de 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 ee k F as t F at L o s s – B o d y L e an n e s s P r o gr a m PN00 0-5822 RevC (6/06/20 07)[...]

2 Ow ne r’ s M a nu a l an d Fit ne ss G ui de T a b l e of Co nt en ts Safety P recaut io ns 1 Safety Warn ing Labe ls 2 Gettin g to Know Y our Bowflex Revo l uti on ® Home Gym 4 Us ing Y our Bowflex Revol utio n ® Home Gym S p i raFl ex ® Res ista nce 5 Adj usti ng and Und erstand ing the Res ista nce 5 Attachi ng Spi raFle x ® Resi stance [...]

1 S af ety P re ca uti o ns Indicat es a p ot en t iall y ha zardous si t ua ti on which, i f no t avoided, could r esul t in deat h or ser ious injur y. PRIOR TO USING THIS EQUIPMENT , OBSERVE THE FOLLOWING W ARNINGS. I M PORT A N T SA F ET Y I NST R UCT IO N S The fo llow ing definition applies to the word “ Wa r n i ng ” found th roug hou t[...]

2 S af ety W ar n i n g La b e l s H o m e G y m The fol lowin g sa fety warn ings are locat ed o n the Bow flex R evol ution ® ex erc ise machi ne. Pleas e rea d al l saf ety preca utio ns an d wa rning inf ormat ion prior to using you r pro duct . Be sure to rep lace any warn ing l abel if d amag ed, i lleg ible, or missi ng. If y ou n eed r ep[...]

3 S af ety W ar n i n g La b e l s The fol lowin g sa fety warn ings are locat ed i n sit e sp ecific are as on the unit . Pl ease revi ew an d un derst and the saf ety w arni ng la bels and thei r loc atio ns on the unit pri or to use . If you need to r eplac e a warni ng l abel plea se ca ll 1 -800- 628- 8458 to o btain a n ew la bel. Lab el 1 :[...]

4 Ben ch Sea t Sea t Ra il Cab le V ari ab le Pul ley Syste m Han d Gr ip Sta ndin g Pla tfor m Spr ing Lock Sea t Pi n Leg Ext ensio n/ Leg Cur l Att achm ent Bowflex Rev olutio n ® P ar ts Refe rence Guide Adj usta ble A rms Spi raFl ex ® Res ista nce Pla tes Eng ine Housi ng T ensi on Con trol Kno b Please take your time to read through the en[...]

5 SpiraFlex ® Resistance The Bowflex Revolution ® home gym features an ingenious patented technology called SpiraFlex ® . The Bowflex Revolution ® 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 resist[...]

6 U s i ng Y ou r Bo wfl e x Re v o l uti o n ® H o m e G ym Step 1: Place resistance plate on shaft, matching rounded top of hole with rounded top of shaft. Push resistance plate all the way onto shaft. Index mar ks Attaching SpiraFlex ® Resistance Packs During assembly , you attached 5-lb (2.27kg) SpiraFlex ® resistance packs to the machine. T[...]

7 The Bowflex Revolution ® home gym has the largest range 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 ® home gym, make sure you read through all of the safety warnings in this manual, and pay close heed to the war[...]

8 M a i nt e n a nc e T o store your machine, you can either leave it in the fully assembled, extended position, or you can raise the seat rail system to make a smaller footprint for storing. T o raise the seat rail system, pull the pop pin on the lower seat rail at the leg extension assembly and use the handle to lift the seat rail assembly into p[...]

9 A d j ust i ng Ca b l e T e ns 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 problem cable tension is simple. 1. Position the ad[...]

10 Ca b l e H o o ku p fo r Le g E x e rc i se s The dr awings on this page sh ow pr op er cabl e hoo ku p wh en using the le g ex tensi on attachm en t. Pl ease n ote that the freearms sh ould be in posi t io n 9. The incl ud ed A s se m bly Manual also co ntains i nfo r mati on on ho w to attach bo th cabl es and machin e attachme n t s. Exe rcis[...]

11 Ca b l e H o o ku p fo r Le g Pre ss E x er c is es The dr awings on this page sh ow pr op er cabl e hoo ku p f or le g pr ess ex er cises. Pl ease no te t hat t he free ar ms sh oul d be in posi t io n 9.[...]

12 Sto r in g Le g Pre ss Ca b l es 3TEP 3IDE6IEW 3TEP 3TEP 3TEP 3TEP 3TEP 3TEP 3TEP[...]

13 Sto r in g Le g E xte ns i o n C ab l e s[...]

14 A t ta c h in g Ha nd G ri p s a n d Fo ot H a rn es se s Y our Bowflex Revolution ® home gym comes with a pair each of hand grips and foot harnesses. Hand Grips Y ou receive two hand grips with your Bowflex Revolution ® home gym. Hand grips contain two D- rings on each grip, allowing for a shorter hand grip or longer hand grip, depending on t[...]

15 A t ta c h in g Ac c es so ri es , B e nc h es , a n d S e ats U se the ins tru c t i o ns o n th e f o ll o w in g p ag es t o a ttac h e ac h o f th e ac c ess o r i es / at tac hm e n ts. Leg Press Seatback Use the leg press seatback when per forming leg presses. Place the seatback in the opposite position to use as a back support for militar[...]

16 A t ta c h in g Ac c es so ri es , B e nc h es , a n d S e ats Preacher Curl Pull out the pop-pin and slide the Preacher Curl Assembly into place. When the Preacher Curl is at the desired height, release the pop-pin to lock in place. Multi-Position Bench The bench can be used in either of the following positions: • Flat on the seat rail with t[...]

17 Co mp a n i on Eq u i pm e nt Bowflex Revolution ® Accessory Rack (ordered separately) The Bowflex Revolution ® 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 so versatile, so your workout a[...]

18 D ef i n i ng Y ou r G o a ls Muscl e Strengt h is t he max imum f orc e yo u can ex ert aga inst resis t anc e at on e time . Y o u r m u scl e stren g th c om es in to pla y wh en yo u pi ck up a he av y bag of groc erie s or li ft a small child. I t is de ve lop ed wh en a lo c alized musc le is wo rk ed both posi t ive ly ( c o n ce n t r ic[...]

19 D ef i n i ng Y ou r G o a ls Reaching Y our Goals T o reac h y our goals yo u mus t f ollo w a co nsis ten t, w e l l de si g ne d pr og ram that pr ovid es balanc ed dev el op men t to all pa rt s of the body and in cl ud es bo th aero bi c and stre ngt h ex er cise. Only t he n w il l yo u mee t yo ur go a ls safe ly and eff ici en t ly . The[...]

20 Ex e rc i s i n g P ro pe r ly W orking Out A wo rk ou t beg ins in yo ur mind’ s ey e . With co nc en tr atio n and v isua lizatio n yo u ca n ap pro ach yo ur w or k o u t w i th a posi t iv e, c ons t ructive attitu de . A good p re-wo rk ou t m en ta l ro utine is to si t and re la x, so y o u can f ocus on wha t yo u are abo ut to d o and[...]

21 Th e W o rk ou t s 20 Minute Better Body W orkout Freq uen cy : 3 Da y s P er W ee k (M-W-F) Time : Abo ut 20 M inutes Star t by perf orming on e set of eac h ex er cise. W ar m up w ith a ligh t res ist anc e ex ercise t ha t yo u ca n perf orm easily f or 5 - 1 0 re ps w i t h o u t fatigu ing . F ocus on practicin g a nd le a rning yo ur tec [...]

22 Th e W o rk ou t s 20 Minute Upper/Lower Body Freq uen cy : 4 Da y s P er W ee k (M- T - TH -F ) Ti me: Abo ut 20 M inu tes This pro gr am pro v id es yo u w i t h a quic k and effec t ive wo rk ou t t hat co mbin es m uscl e con ditio ning w i t h som e cardio v ascular ben ef i t s. Do t his rou ti n e wh en y o u are limite d in t ime or jus [...]

23 Th e W o rk ou t s Body Building Freq uen cy : 3 Da y s On, 1 Day Of f Ti me: Abo ut 45 - 60 Mi nu tes Body building re quires f ocused co nc en tr atio n a n d de dica t io n to tr aining, as we ll a s pr op er eating habi ts. T ra in each m uscle g ro up to failure bef ore mo v ing on to t h e n ex t ex er cise. Do no t neg lec t a n y m u scl[...]

24 Th e W o rk ou t s Circuit T raining – Anaerobic/Cardiovascular Freq uen cy : 2- 3 Tim es P er W eek Time : Abo ut 20 - 45 Minutes Circui t tr aining is a g rea t w ay to achi eve t he ben ef its of stre ngt h tr aining and cardio va scular tr aining in on e quic k, chall en g ing ro utin e . The id ea is to m ov e qui ckly f ro m ex e rcise t[...]

25 Th e W o rk ou t s T rue Aerobic Circuit T raining Freq uen cy : 2- 3 Tim es P er W eek Time : Abo ut 20 - 60 Mi nu tes Circui t tr aining is a g rea t w ay to achi eve t he ben ef its of stre ngt h tr aining and cardio va scular tr aining in on e quic k, chall en g ing ro utin e . By re tur ning to the aer obi c rowing ex er cise betwee n each [...]

26 Th e W o rk ou t s Strength T raining Freq uen cy : 3 Da y s P er W ee k (M-W-F) Time: Abou t 45 - 60 Minut es This pro gr am is d esi g ne d to em ph a size ov erall stre ngt h de ve l op me nt. This is a n advanc ed ro u t ine to be used onl y af te r yo u hav e progre s sed f ro m t he advanc ed gen eral co ndi t io ning ro utine and only a f[...]

27 Ex e rc i se s A Revolutionary W ay to Exercise The Bow f l ex Rev ol u tio n ® ho me g y m pro v id es an un para lle le d n umbe r of ex ercis es, w i t h mo re than 90 ex ercise s and o ve r 4 00 tota l va riatio ns. Y ou can sw itc h qui ck ly be t we en h undreds of ex er cises w ith less se t u p ti m e than m ost g ym mac hin es. That me[...]

C h est Ex e rc i se s 28 Benc h P ress — Shoulder Horiz ontal A dduction (and elbow ext ension) Muscles work ed: Pectoralis Major; Deltoids; T riceps Benc h P osition: 45˚ incline Accessor y: Long Hand Grips Adjustable Arm P osition: 7 or 8 Success T ips • Maintain a 90° angle between upper arms and torso throughout motion. • Keep chest mu[...]

29 C h est Ex e rc i se s Resisted Punc h — Shoulder Flexion, Elbow Ext ension, Scapular Pr otraction ST ART FINISH ST ART • Sit on the bench facing away from the engine. • Reach behind your body and grasp the Hand Grips with an overhand grip, as shown above. • Bend your elbows until your hands are level with your waist. • Using moderate [...]

30 C h est Ex e rc i se s Decline Chest Fly ST ART FINISH ST ART • Sit in the 45º position, reach straight behind your body , grasp the Hand Grips, and slightly bend your elbows with your palms facing for ward. • Keeping knees bent and feet flat on the floor , lay your head back against the bench. • Start with your upper arms out to the side[...]

31 C h est Ex e rc i se s Standing Chest Press — Shoulder Hor izontal Adduction (and elbo w extension) ST ART FINISH ST ART • Grasp the 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[...]

32 C h est Ex e rc i se s Incline Chest P ress — Shoulder Hor izontal Adduction (and elbo w extension) ST ART FINISH ST ART • Grasp the Hand Grips so the cables travel above the forearms. • Keep your forearms in line with the cables at all times. • Start with elbows bent to 90º and slightly behind or even with the shoulders. • Press slig[...]

33 C h est Ex e rc i se s Standing Incline Chest Press w/ Alternating Motion — Shoulder Hor izontal Adduction ST ART FINISH ST ART • Grasp the 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 o[...]

34 C h est 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 Hand Grips 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˚ l[...]

35 C h est Ex e rc i se s Standing 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 facing forward. • Stand with one foot for ward and one foot back for added stability . • Stabilize the elbows so they are slightly be[...]

36 C h est Ex e rc i se s Standing Incline Chest Fl y — 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 sl[...]

37 S ho u l d er Ex e rc i se s Rear Deltoid Rows — Shoulder Horiz ontal Abduction (and elbow fle xion) ST ART FINISH ST ART • Sit on the bench facing the main engine. • Grasp the Hand Grips. Keep palms down and arms straight. • Sit up straight. Bend slightly for ward from hips until arms are in front of body at a 90° angle from torso and[...]

38 S ho u l d er Ex e rc i se s Seated Shoulder P ress — Shoulder Adduction (and elbo w extension) ST ART FINISH ST ART • Sit on the bench facing away from the engine. • Keep your chest up, abs tight and maintain a slight arch in lower back. • Grasp Hand Grips, palms facing out. • Raise the Hand Grips to head level so your elbows are equa[...]

39 S ho u l d er Ex e rc i se s Shoulder Extension — (elbows stabiliz ed) ST ART FINISH ST ART • Sit on the bench facing engine. • Grasp the Hand Grips, palms facing down, arms straight and at approximately a 45° angle from torso. • Tighten your trunk muscles to stabilize your spine while maintaining a slight arch in the lower back. • In[...]

40 S ho u l d er Ex 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 cab[...]

41 S ho u l d er Ex e rc i se s L ying F ront Shoulder Raise — Shoulder Fle xion (elbows stabiliz ed) ST ART FINISH ST ART • Sit on the bench facing engine. • Grasp the Hand Grips, palms facing down, arms straight. • Lie back slowly , supporting your head on the bench. • Keep your chest lifted, maintaining a slight arch in your lower back[...]

42 S ho u l d er Ex e rc i se s Seated Lateral Shoulder Raise — Shoulder Abduction (elbows stabiliz ed) ST ART FINISH ST ART • Sit on the bench facing engine. • Slide the Hand Grips over your forearms, near the elbow . • Keep your chest lifted, maintaining a slight arch in your lower back. • Raise your arms directly out and upward to near[...]

43 S ho u l d er Ex e rc i se s Standing Shoulder Press — Shoulder Abduction (and elbo w ext ension) ST ART FINISH • Grasp the Hand Grips so the cables are in line close to the front of your forearms and palms face for ward. • Stand with feet flat on the platform, knees slightly bent. • Keep chest up, abs tight and maintain a slight arch in[...]

44 S ho u l d er Ex e rc i se s Standing Fr ont Shoulder Raise — Shoulder Flexion ST ART FINISH • Stand on the platform facing away from the engine. • Grasp the Hand Grips with the palms facing backward. • Stand with feet flat on the platform, knees slightly bent and arms to your sides. • Keep chest up, abs tight and maintain a slight arc[...]

45 S ho u l d er Ex e rc i se s Standing Cablecross Rear Deltoid Ro w — Shoulder Hor izontal Abduction (and elbow flexion) ST ART FINISH ST ART • Grab the opposite side handles so your palms are facing down and arms are straight. • Stand with feet flat on the floor , knees slightly bent facing the engine. • Keep chest up, abs tight, mainta[...]

46 S ho u l d er Ex e rc i se s Shoulder Internal Rotation w/ Full Shoulder Adduction ST ART FINISH ST ART • Stand off to one side of the machine. • Grasp the handle with the hand closest to the machine and draw your upper arm into your side. • Stand up straight with chest lifted, slight arch in the lower back and shoulderblades retracted. ?[...]

47 S ho u l d er Ex e rc i se s Shoulder External Rotation w/ Full Shoulder Adduction ST ART FINISH ST ART • Stand off to one side of the machine. • Facing the machine, grasp the handle and position your upper arm at your side. • Stand up straight with chest lifted, slight arch in the lower back and shoulderblades retracted. • Distance your[...]

48 B a c k Ex er c is e s Narro w Pulldo wns with Hand Grips — Shoulder Extension (with elbow fle xion) ST ART FINISH ST ART • Straddle the bench facing the engine, grasp a Hand Grip in each hand, palms facing each other and sit down on the bench. • Slide back on the bench to get tension on the cables. • Keep hands at shoulder width, arms [...]

49 B a c k Ex er c is e s Seated Lat Rows — Shoulder Extension (and elbo w flexion) ST ART FINISH ST ART • Sit on the bench facing the engine, near the back (leg extension) end of the bench. • Grasp the Hand Grips, palms facing each other . • Place your feet on the footrest and bend your knees comfortably . • Initiate the movement by pin[...]

50 B a c k Ex er c is e s ST ART FINISH • Sit on the Bench facing the engine. • Grasp the Hand Grips, palms facing each other . • Keeping your arms straight, slowly pinch your shoulder blades together . • When shoulder blades are fully retracted, slowly return to the Start position. Stif f Arm Pulldo wn ST ART FINISH ST ART • Remove the b[...]

51 B a c k Ex er c is e s Standing Lat Row Low P ulley — Shoulder Ext ension (and elbow flexion) ST ART FINISH ST ART • Stand on the floor facing the engine. • Grasp the Hand Grips with your arms hanging for ward toward the pulleys. • Bend over to about 45˚ and keep tension on the cables. • Slowly move your elbows backward as you bring [...]

52 B a c k Ex er c is e s Standing Single Arm Lat Row Lo w Pulle y — Shoulder Extension ST ART FINISH ST ART • Stand on one side of the seat rail, facing the engine, with the foot closest to the seat rail for ward. • Grasp the handle with the hand grip away from the seat rail—arm hanging for ward toward the pulley . • Bend over to about 4[...]

53 B a c k Ex er c is e s S eated Lo w Bac k Extension ST ART FINISH ST ART • While sitting on the seat pad, move the handles to one side and slide the strap above your forearms near your elbows. • Cross your arms in front of your chest bringing the handles toward your chest. • Pinch your shoulder blades together and lean for ward from the hi[...]

L ying Shoulder P ullov er 54 B a c k Ex er c is e s ST ART FINISH • With the bench flat, lie on your back with your head facing the engine. • Position yourself far enough down the bench to allow the arms to extend overhead. • Keep knees bent and feet on or near the floor . • Move both arms in a arc upward and then down toward your legs. ?[...]

55 B a c k Ex er c is e s Wide P ulldo wns — Shoulder Adduction (with elbo w flexion) ST ART FINISH ST ART • Grasp the Hand Grips using the wide grip determined by following the directions in the Success Tips, then sit on the bench, facing the engine. • Lean for ward at the hip. • Arms should be in line with the pulley . • Initiate movem[...]

Arm Ex e rc i se s T riceps Pushdo wn — Elbow Extension ST ART FINISH ST ART • Straddle the Seat Rail, facing the engine. • Grasp the Hand Grips, palms facing down. • Bring hands in front of you, keeping hand grips approximately at rib level. • Keeping your upper arms stationary , elbows next to trunk, slowly push your arms downward in a [...]

57 Arm Ex e rc i se s Standing Frenc h Press – Elbo w extension f or m a shoulder flexed position ST ART FINISH ST ART • Stand facing away from the engine with one foot for ward and one foot back for added stability . • Reach over head and grasp the Hand Grips with your palms facing each other in a hammer style grip, elbows bent and pointing[...]

Arm Ex e rc i se s L ying 45° T riceps Extension — Elbow Extension ST ART FINISH ST ART • Lie flat on the Bench, head toward the engine. Keep your knees bent and your feet on or near the floor . • Reach overhead and grasp the Hand Grips, palms facing up. • Keep your elbows bent, bringing your upper arms to the front, at approximately a 45?[...]

59 Arm Ex e rc i se s Rope Pushdo wns – Elbow ext ension ST ART FINISH ST ART • Cross your arms and grasp the Hand Grips (right hand on left handle, left hand on right handle) palms facing slightly down with a hammer style grip. • Bring hands toward each other , in front of you, until they are positioned as if your holding a rope. • Keep yo[...]

60 Arm Ex e rc i se s Standing Biceps Curl – Elbow flexion fr om a shoulder extended position 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. • Keep the upper arms stationary and elbows back. • Slowly curl the handles[...]

Arm Ex e rc i se s Standing Biceps Curl — Elbow Flexion (in supination) ST ART FINISH ST ART • Straddle the Seat Rail, facing the engine. • Reach down and grasp the Hand Grips, palms facing for ward. • Straighten, with your arms slightly bent, keeping tension on the biceps. • Keeping your upper arms stationary and your elbows at your side[...]

Arm Ex e rc i se s Preac her Curl — Elbow Fle xion (in supination) • Sit at the end of the bench facing away from the engine. • Rest your elbows on the platform and grasp the inner handles of the ab/ leg attachment with an under hand grip. • Y our knees should be bent and feet flat on the floor . • Keep tension on the muscle and do not le[...]

T ricep Kic kbac k ST ART FINISH ST ART • Straddle the bench facing the engine, bend for ward at your hips until your torso is parallel to the bench, slightly arching your back. • Support yourself with one arm on the bench and grasp a handle using a hammer style grip with your free hand. • Draw your elbow back so that the upper arm is by your[...]

Arm Ex e rc i se s L ying Biceps Curl — Elbo w Flexion (in supination) ST ART FINISH ST ART • Sit on the bench, facing the engine. Keep your knees bent and feet flat on the platform. • Grasp the Hand Grips with your palms up and arms slightly bent, keeping tenstion on the muscle. • Lie back completely with your head supported by the bench. [...]

65 Arm Ex e rc i se s Standing W rist Curls – Wr ist flexion from elbo w flexed position ST ART FINISH ST ART • Reach down and grasp the Hand Grips, palms facing up, then position your upper arms against your sides. • Bend your elbow to approximately 90° and keep it there throughout the exercise. • Keep the shoulder and elbow stationary [...]

66 Arm Ex e rc i se s Seated Wrist Curl — Wrist Fle xion ST ART FINISH ST ART • Sit facing the engine with your knees bent, feet together and flat on the bench. Sit far back enough on the bench to maintain muscle and cable tension throughout exercise. • Grasp the Hand Grips, palm facing up, and rest your mid-forearms on your lower thighs, all[...]

67 Ab d om i na l Ex er c is es Standing T runk Rotation ST ART FINISH ST ART • Stand with one side toward the engine, angled about 45° away from the platform. • Grab the handle closest to you with both hands. • Raise your arms up near shoulder height, arms extended toward the leg closest to the engine. • Keep the elbows slightly bent. •[...]

68 Ab d om i na l Ex er c is es Kneeling “W ood Chop” – High to Low T r unk flexion with 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 45° away from the platform. • Raise your arms above your head and grab the handle closest to you with both hands. •[...]

Rev er se Crunc h — Spinal Fle xion ST ART FINISH ST ART • Lie on the benc h, head tow ard the eng ine, gras p ben ch for sup port. • Bend your hips and knees until your legs are in a “seated” position as shown above—knees and hips at 90° angles. • If maintaining this position is difficult, move your knees toward your chest and maint[...]

Ab d om i na l Ex er c is es Seated (Resisted) Abdominal Crunc h — Spinal Fle xion ST ART FINISH ST ART • Grasp the Hand Grips in both hands, drawing them over your shoulders. Rest the back of your fists on your chest or shoulders, palms facing up. • Lower back can start out flat or in a normal arch, knees and hips are bent and feet should be[...]

71 Le g Ex er c is e s Pr one (L ying face down) Leg Curls ST ART FINISH ST ART • S e t u p t h e l e g c u r l a t t a c h m e n t w i t h t h e b a r u p a s s h o w n , a n d t h e b e n c h f l a t . • L i e f a c e d o w n o n t h e b e n c h w i t h y o u r l o w e r t h i g h s o n t h e p a d , t h e k n e e s n e a r t h e p i v o t p [...]

72 Le g Ex er c is e s L ying Leg Extension ST ART FINISH ST ART • While sitting on the bench facing the engine, attach one cable to the D-ring on the heel of the foot harness. • Lie on the bench with your hip flexed and knee bent to approximately 90°. • T all users may have to modify this position. • Feet, ankles and knees should be in li[...]

Le g Ex er c is e s 73 Standing Hip Extension — (knee flex ed) ST ART FINISH ST ART • Stand to one side of the Seat Rail, facing the engine. • Secure the Foot Harness around the foot furthest from the rail. Bend this leg approximately 90°. • Bend for ward 30-40° from your hips (not your waist) and very slightly bend the knee of your supp[...]

Le g Ex er c is e s Ankle Eversion ST ART FINISH ST ART • Sit on the Bench, with one side to the engine. • Attach a Foot Harness on the foot farthest from the pulley . Snap on the top ring to the cable. • Straighten the attached leg and sit up straight. • Allow the foot to rotate toward the engine, keeping tension in the cables. • Slowly [...]

Le g Ex er c is e s Hip Abduction ST ART FINISH ST ART • Stand to one side of the Seat Rail, one side next to engine. • Secure Foot Harness on the foot furthest from the engine. Keep leg slightly bent. • 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 swing arm [...]

76 Le g Ex er c is e s Standing Hip Flexion ST ART FINISH ST ART • Stand on the platform on one side of the seat rail 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. • Stand far enough away from the pulley so that there is tension at the start o[...]

77 Le g Ex er c is e s 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 outside foot near the front inside edge. • Straighten but do not lock out the support leg. • Stand far enough away from the pulley so that th[...]

Le g Ex er c is e s 78 V ARIA TION Single Leg - Leg Press – Knee Ext ension w/ hip extension ST ART FINISH • R e mo ve th e b en ch a nd se t u p t he m ac hi ne wi th th e sl id in g s ea t, b ac k su pp or t p ad an d le g p re ss pl at e . (Refer to instructions for hooking up the cables for Leg Press exercises.) • S i t f ac in g t he en [...]

Le g Ex er c is e s Dorsi Flexion ST ART FINISH • Sit on the bench facing toward the engine. • Attach the Foot Harness on your right foot, bend your knee, place your heel on the bench, and sit upright so that there is tension on the cable. • Y our left foot should be flat on the platform, hands on your waist. • Slowly pull the top of your f[...]

80[...]

81 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 • Vastus Lateralis • Vastus Medialis Peroneus Longus Extensor Digitorum Longus T ibialis Anterior Posterior Del[...]

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 D A 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 Re[...]

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 E lling to n Dar de n, Ph.D. The f o l l o w i ng pr ogra m was cre ate d by Dr . Elli ngto n Darde n. I t co ntai ns a r ig or ous fitness and di e ta r y pr ogra m. Ple a se co n sult yo ur ph y sici an be f o re begi nni ng any fi tness o r die t ar y pr ogra m. So me o f the names [...]

84 T he B ow f lex ® Bo dy L e a n nes s P rog ra m Th is progr am i s scie nti f i ca lly designed fo r ma xima l fat loss ov er six wee k s. It i s impo r t a n t t hat yo u pract ic e ever y a spect of t he plan to achiev e op t i m u m results. The pr og r a m separ ates i n to t hree t wo - we e k s t ages. Dur i ng each sta ge you w i ll ex [...]

85 Dear Bow f le x ® E n t h usia st, I’ m exci ted, really ex ci ted! I’ m elated becaus e I’ ve dev e lo ped a n ex ercising a nd eat ing progr a m t hat pr od uc es fat loss f a ster t han a ny plan I’ ve eve r t ested. The me n invo lved i n my research , f or exa m pl e, had a n av erage fat loss of 27 .95 pounds ( 12. 6 8 kg) per man[...]

86 I f yo u wo uld like to me a su re your p ersonal befo re - and- a fter results, t her e a re seve r a l steps you need to t ake . I t i s impo r t a n t t hat yo u accur ately per fo r m each t a sk, t he n at t he end of t h e six-wee k pro gr a m, repe at t he process in t he sa me ma nne r . Body W eight: Rem ov e clo t hi ng a nd sh oes a n[...]

87 Sk i nfo ld Mea su r ement s T o accur ate ly t r ack yo u r pr ogres s th ro ugh t his si x-we ek pr og r a m, it is n ecessa r y to t a ke sk in fo ld me asu rem en t s. By measur i ng yo ur self in t hi s way , you w i ll b e abl e to dete r m ine yo ur lean- body ma s s and yo u r body- fat perc en t a ge . T he goal of t hi s pr og r a m is[...]

88 Us i ng Ca l ipe r s W hen Mea s u r i ng S k i nf old s The pr ocedure fo r measu r ing skin fo ld t hickness is to g r a sp f ir m ly w i t h t he t hum b and f or ef inge r a fo ld of ski n and su r face fat and pull it away from t h e und er ly ing muscle . T a ke t he c al ipe r i n yo u r othe r ha nd a nd ope n the jaws. Cl amp t he jaws [...]

89 T o Use The Nomogram: 1 ) L ocate t he su m of your th ree sk in f ol d s in t he r igh t co lumn a nd ma rk it. 2) Locate yo ur age in year s on t he f ar left co lumn a nd ma rk it. 3) C onn ect t he t w o ma rks w i t h a st r aigh tedge . W h er e the st r aigh tedge i n tersect s t he l ine i n t he middle co lumn app ro priate to yo u, yo [...]

90 Before Body We ight F at Pe rce nt age Body Fat W eigh t x = Body We ight W eigh t of Bo dy Fat Lea n- B ody W eigh t – = U se the Same Factors to Calculate A ft er Six Weeks. After Body We ight F at Pe rce nt age Body Fat W eigh t x = Body We ight W eigh t of Bo dy Fat Lea n- B ody W eigh t – = Final Results Before Body Fat W eigh t Afte r [...]

91 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 r ement 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 or e A fter T ot al Di ff ere nce[...]

92 GU I DE L I N E S W eek 1 & 2 A l l ex ercises sh ould b e pract ic ed w ith one set of 8 to 1 2 repe t itions. T he st yle of per fo r ma nc e i s ve r y impo r t a n t . The mo vem en t fo r each repe t ition sh ould be 4 seco nds in t he posi t ive phase a nd 4 seco nds in t he negat iv e. K eep t he mo t ion slo w a nd smoo t h. W he n 1[...]

93 Y o u w il l be fo llo w ing a red uced- ca lorie nu t r ition pro g ra m, whic h i s div i ded into t hree t wo -wee k seg me nts. The pr og r a m is a pro ven me t hod for achievi ng ma x i mal f at los s ov er a six-wee k period. It co n sists o f a ca rbo hydrate -r ich, desce nding- c alorie eating plan, and a su p er hy dr at io n rou t in[...]

94 Dr ink i ng ple nty of w ate r is es sen t ial to t he suc cess of t h is pro g ra m. Dr ink ing t he reco m m en ded amo unt of water c an seem li k e a challen ge at f i rst. Stick w i t h it. C a r r y a la rge spo rt b o tt le or simi lar item w i t h yo u t h ro ugh out t he d ay . A fter seve r a l wee k s, yo u w i ll f ind t hat yo u act[...]

95 The me nus i n t he Bow f lex ® eating plan a re desi g ned fo r ma x imum fat-loss ef fe ctiven es s and n utr itional va lue . F or best resul t s, foll o w t h em exact ly . E ve r y attem pt ha s b ee n made to uti li ze cur ren t pop u la r bra n d names and accurate ca lorie coun t s, whic h are li sted i n t h e me nus. Bu t a s you pro [...]

96 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 [...]

97 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[...]

98 Qu antities ne eded f or li sted items w ill depe nd on yo ur speci f ic sel ect io ns. Review yo u r ch oic es and adj u st t he sh opp i ng l ist acc ordingly . It may b e he lp fu l fo r you to ph otoc opy t h is li st each wee k befo re do ing your sh opp i ng . Staples Or ange juice , sk im mi lk, wh ol e - whe at bread, Promise Ultr a ® V[...]

99 Q . I often g et head ac hes w hen I e at on l y 1 0 0 0 ca lor ie s a d ay . W h at shou 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 heada[...]

100 Q . W hy i s it so i mpor t a nt I p er f or m t he Bow f lex ® exerc i se s w it h a 4 - se cond cou nt on t he l if t i n g a nd lower in 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 wo[...]

101 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 se d t h at I lo st t he fat I w a nted to los e. W hat do I do to m a i nt a i n my n[...]

102 6 -W eek S at i sfa ct ion G u a r a ntee W e w ant you to k now t hat t he B ow f lex Revolu t ion ® ho me g y m is a superior prod uct . Y our sat i sfact ion is g u ar a nteed. I f, fo r any reason, yo u are no t 1 0 0 % sat is f ied w ith your Bow f lex Revol ution ® hom e g y m, ple a se fo l low t he i nst r uct ions b el ow to retur n [...]

©2005. Nautilus, Inc. All rights reserved. Nautilus, Bowflex, the Bowflex logo, Bowflex Rev olution and Power R od are either registered trademarks or trademarks of Nautilus, Inc. All other trademarks are owned by their respective companies. Nautilus, Inc., W orld Headquarters, 1640 0 SE Nautilus Drive, V ancouver, 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 ® 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, with the exce[...]

OFFICES IN THE UNITED ST A TES: E-m ail: cust om ers er vi ce@ naut ilu s.co m • TECHNICAL/CUSTOMER SERVICE Nautilus, Inc. W orld Headquarters 16400 SE Nautilus Drive V ancouver , W ashington, USA 98683 Phone: 800-NAUTILUS (800-628-8458) Email: customerservice@nautilus.com Fax: 877-686-6466 • CORPORA TE HEADQUARTERS Nautilus, Inc. W orld Headqu[...]

©2007 Nautilus, Inc. All rights reserved. Nautilus, Bowflex, the Bowflex logo, Bowflex Rev olution and Power R od are either registered trademarks or trademarks of Nautilus, Inc. All other trademarks are owned by their respective companies. Nautilus, Inc., W orld Headquarters, 1640 0 SE Nautilus Drive, V ancouver, W ashington, USA 98683 1-800-N[...]