Assembly Manual
Page 4
...: 141lbs. [64 kg.] Shipping Box Weight and Contents: Box 1: Shipping weight: 15 lbs. [6.8kg.] 210# Rod Pack Assembly/Owner's Manual Box 2: Shipping weight: 57 lbs. [26 kg.] Seat Rail w/ Seat Bracket 50" Lat Bar Seat Cushion Leg Extension w/ Cable Bench Cushion... Head Screws: Wrench (9/16") or Adjustable Wrench (both not provided): Phillips Head Screwdriver (not provided): NOTE: Leave all Cables wrapped and bagged until your Bowflex® MotivatoR® 2 Home Gym is fully assembled. * Specifications subject to change without notice. Parts List & Tools You Will Need Parts List* Item #: Qty:...
...: 141lbs. [64 kg.] Shipping Box Weight and Contents: Box 1: Shipping weight: 15 lbs. [6.8kg.] 210# Rod Pack Assembly/Owner's Manual Box 2: Shipping weight: 57 lbs. [26 kg.] Seat Rail w/ Seat Bracket 50" Lat Bar Seat Cushion Leg Extension w/ Cable Bench Cushion... Head Screws: Wrench (9/16") or Adjustable Wrench (both not provided): Phillips Head Screwdriver (not provided): NOTE: Leave all Cables wrapped and bagged until your Bowflex® MotivatoR® 2 Home Gym is fully assembled. * Specifications subject to change without notice. Parts List & Tools You Will Need Parts List* Item #: Qty:...
Assembly Manual
Page 16
All rights reserved. Nautilus Drive, Vancouver, WA 98683. Nautilus Inc. If you have any questions regarding your Bowflex® Motivator® 2 home gym or any instructions found in this manual, please call 1-800-NAUTILUS (1-800-628-8458) for assistance. ©2005. Nautilus, Inc., World Headquarters, 16400 S.E. Bowflex, the Bowflex Logo, Motivator, and Power Rod are either registered trademarks or trademarks of Nautilus, Inc. This manual is written and designed by industry professionals.
All rights reserved. Nautilus Drive, Vancouver, WA 98683. Nautilus Inc. If you have any questions regarding your Bowflex® Motivator® 2 home gym or any instructions found in this manual, please call 1-800-NAUTILUS (1-800-628-8458) for assistance. ©2005. Nautilus, Inc., World Headquarters, 16400 S.E. Bowflex, the Bowflex Logo, Motivator, and Power Rod are either registered trademarks or trademarks of Nautilus, Inc. This manual is written and designed by industry professionals.
Owners Manual
Page 1
Body Leanness Program The Bowflex® Motivator® 2 Home Gym Owner's Manual and Fitness Guide WWWBOWFLEXCOM Written By: Tom Purvis RPT, RTS Registered Physical Therapist and founder of the Resistance Training Specialist Program Special Edition Includes: Dr. Ellington Darden's Six Week Fast Fat Loss -
Body Leanness Program The Bowflex® Motivator® 2 Home Gym Owner's Manual and Fitness Guide WWWBOWFLEXCOM Written By: Tom Purvis RPT, RTS Registered Physical Therapist and founder of the Resistance Training Specialist Program Special Edition Includes: Dr. Ellington Darden's Six Week Fast Fat Loss -
Owners Manual
Page 3
...consultation with the equipment. • Inspect your physician immediately. • DO NOT TRY EXERCISES THAT ARE NOT IN THIS MANUAL. Before children are physically able to your Bowflex® Motivator® 2 home gym on a hard, level surface. • Allow a workout area of at (800) 628-8458.... Only he or she can cause damage to the the Bowflex® Motivator® 2 home gym and serious injury to users and bystanders. • Read the owner's manual and follow the Warning and Safety labels attached to handle. • Never allow others in...
...consultation with the equipment. • Inspect your physician immediately. • DO NOT TRY EXERCISES THAT ARE NOT IN THIS MANUAL. Before children are physically able to your Bowflex® Motivator® 2 home gym on a hard, level surface. • Allow a workout area of at (800) 628-8458.... Only he or she can cause damage to the the Bowflex® Motivator® 2 home gym and serious injury to users and bystanders. • Read the owner's manual and follow the Warning and Safety labels attached to handle. • Never allow others in...
Owners Manual
Page 6
...through the entire manual and follow it carefully before you do so using Power Rod® Resistance. It's important to understand how to properly perform each exercise before attempting to read all warning labels that are posted on the machine. Get To Know Your Bowflex® Motivator® 2 Home... Gym Please take your time to use your Bowflex® Motivator® 2 home gym. Home Gym Upper Lat Tower Power Rod® Unit Rod Hook Cable Rod ...
...through the entire manual and follow it carefully before you do so using Power Rod® Resistance. It's important to understand how to properly perform each exercise before attempting to read all warning labels that are posted on the machine. Get To Know Your Bowflex® Motivator® 2 Home... Gym Please take your time to use your Bowflex® Motivator® 2 home gym. Home Gym Upper Lat Tower Power Rod® Unit Rod Hook Cable Rod ...
Owners Manual
Page 11
Please consult your physician before beginning any fitness or dietary program. Some of the names of the exercises listed in this program have not been changed in this manual. It contains a rigorous fitness and dietary program. N FASO T FAW T LOS!S The exercises themselves have been changed , in order to preserve the integrity of the exercises in order to match the names of Dr. Darden's Study. The following program was created by Dr. Ellington Darden. The Bowflex® Body Leanness Program By Ellington Darden, Ph.D.
Please consult your physician before beginning any fitness or dietary program. Some of the names of the exercises listed in this program have not been changed in this manual. It contains a rigorous fitness and dietary program. N FASO T FAW T LOS!S The exercises themselves have been changed , in order to preserve the integrity of the exercises in order to match the names of Dr. Darden's Study. The following program was created by Dr. Ellington Darden. The Bowflex® Body Leanness Program By Ellington Darden, Ph.D.
Owners Manual
Page 12
It is important that you consume, and drink plenty of ice-cold water. Before starting the program. !4 4%.4)/. 10 The Bowflex® Body Leanness Program You should be familiar with your Bowflex® Motivator® 2 home gym. pregnant women; You may have any pain or tightness in your chest, an irregular heart beat,... list. diabetics; CONSULT YOUR PHYSICIAN BEFORE STARTING THIS PROGRAM. During each exercise. Only he or she can determine whether this plan and your Bowflex® Motivator® 2 home gym Owner's Manual to use on minimal rest between each exercise.
It is important that you consume, and drink plenty of ice-cold water. Before starting the program. !4 4%.4)/. 10 The Bowflex® Body Leanness Program You should be familiar with your Bowflex® Motivator® 2 home gym. pregnant women; You may have any pain or tightness in your chest, an irregular heart beat,... list. diabetics; CONSULT YOUR PHYSICIAN BEFORE STARTING THIS PROGRAM. During each exercise. Only he or she can determine whether this plan and your Bowflex® Motivator® 2 home gym Owner's Manual to use on minimal rest between each exercise.
Owners Manual
Page 20
... 1 1 Reps 8-12 8-12 8-12 8-12 8-12 8-12 8-12 GUIDELINES Week 5&6 All exercises should be practiced with one set of this manual to complete. Although many people have used in the shoulder joint. We suggest you substitute Rear Deltoid Rows for each workout three days a week. The... authors of 8 to complete. The style of performance is very important. The movement for the upright Row exercise. 18 The Bowflex® Body Leanness Program When 12 repetitions are accomplished, increase the resistance by approximately 5 percent. Keep the time between exercises...
... 1 1 Reps 8-12 8-12 8-12 8-12 8-12 8-12 8-12 GUIDELINES Week 5&6 All exercises should be practiced with one set of this manual to complete. Although many people have used in the shoulder joint. We suggest you substitute Rear Deltoid Rows for each workout three days a week. The... authors of 8 to complete. The style of performance is very important. The movement for the upright Row exercise. 18 The Bowflex® Body Leanness Program When 12 repetitions are accomplished, increase the resistance by approximately 5 percent. Keep the time between exercises...
Owners Manual
Page 21
... fat loss. Eating Guidelines You will be equally divided between proteins and fats. The other exercises or activities are included later in this manual. Detailed menus and food choices are allowed during the six-week program. More is suggested, since sleep facilitates fat loss and ..., for achieving maximal fat loss over a six-week period. An after-dinner walk at a leisurely pace is a proven method for dinner. The Bowflex® Body Leanness Program 19 If you must vary from carbohydrates. You should be from the menu items, try to a Minimum: Research has established...
... fat loss. Eating Guidelines You will be equally divided between proteins and fats. The other exercises or activities are included later in this manual. Detailed menus and food choices are allowed during the six-week program. More is suggested, since sleep facilitates fat loss and ..., for achieving maximal fat loss over a six-week period. An after-dinner walk at a leisurely pace is a proven method for dinner. The Bowflex® Body Leanness Program 19 If you must vary from carbohydrates. You should be from the menu items, try to a Minimum: Research has established...
Owners Manual
Page 29
...much weight you lost during a single meal you 'll be able to your body weight stabilizes. Leg Extension 3. Rear Deltoid Row 6. The Bowflex® Body Leanness Program 27 Adhere to anticipate these urges and take corrective action. Read labels. Be conscious of the new exercises....you do to increase the resistance each day. By then, however, you will sometimes backslide. You may well exceed your Bowflex® Motivator® 2 Home Gym Owner's Manual for descriptions of the ideal 60:20:20 ratio for 12 repetitions on how much easier that status. Chest Fly 5. ...
...much weight you lost during a single meal you 'll be able to your body weight stabilizes. Leg Extension 3. Rear Deltoid Row 6. The Bowflex® Body Leanness Program 27 Adhere to anticipate these urges and take corrective action. Read labels. Be conscious of the new exercises....you do to increase the resistance each day. By then, however, you will sometimes backslide. You may well exceed your Bowflex® Motivator® 2 Home Gym Owner's Manual for descriptions of the ideal 60:20:20 ratio for 12 repetitions on how much easier that status. Chest Fly 5. ...
Owners Manual
Page 31
...You want a balance of muscle strength in a deterioration of fat weight (fat) to achieve muscular power, pick a resistance that are included in this manual. Flexibility is the ratio of the motor pattern or skill. When a muscle contracts, its opposite muscle group must move fast. Cardiovascular Endurance is.... This is followed by this newly achieved power. Performing sport simulation exercises usually results in front and back. As you in this manual. The fat weight increases and the lean weight decreases. It comes into play in your standing and sitting posture, and in all ...
...You want a balance of muscle strength in a deterioration of fat weight (fat) to achieve muscular power, pick a resistance that are included in this manual. Flexibility is the ratio of the motor pattern or skill. When a muscle contracts, its opposite muscle group must move fast. Cardiovascular Endurance is.... This is followed by this newly achieved power. Performing sport simulation exercises usually results in front and back. As you in this manual. The fat weight increases and the lean weight decreases. It comes into play in your standing and sitting posture, and in all ...
Owners Manual
Page 32
... the guidelines below. It's important not to rush the process and try to your goals and lifestyle. The variables are critical to review this manual as well as walking, running, or bicycling. 30 Define Your Goals Once you follow these basic principles: • Isolate Muscle Groups: Focus work muscle groups...
... the guidelines below. It's important not to rush the process and try to your goals and lifestyle. The variables are critical to review this manual as well as walking, running, or bicycling. 30 Define Your Goals Once you follow these basic principles: • Isolate Muscle Groups: Focus work muscle groups...
Owners Manual
Page 62
... and workmanship, when used in a Commercial Environment This warranty covers all boxes clearly with your Bowflex® Motivator® 2 home gym, please follow instructions or warnings in the Owner's Manual, misuse, mishandling, accident or Acts of the Bowflex® Motivator® 2 home gym. Residential: 3 Years on machine, No-Time-Limit Warranty on the Warranty Registration...
... and workmanship, when used in a Commercial Environment This warranty covers all boxes clearly with your Bowflex® Motivator® 2 home gym, please follow instructions or warnings in the Owner's Manual, misuse, mishandling, accident or Acts of the Bowflex® Motivator® 2 home gym. Residential: 3 Years on machine, No-Time-Limit Warranty on the Warranty Registration...
Owners Manual
Page 64
...; 2 home gym that the Bowflex® Motivator® 2 home gym is free from state to state. • Damage due to use . • Damage due to abuse, accident, failure to follow instructions or warnings in the Owner's Manual, misuse, mishandling, accident or Acts of God (such as floods or power surges). • Damage due...
...; 2 home gym that the Bowflex® Motivator® 2 home gym is free from state to state. • Damage due to use . • Damage due to abuse, accident, failure to follow instructions or warnings in the Owner's Manual, misuse, mishandling, accident or Acts of God (such as floods or power surges). • Damage due...
Owners Manual
Page 66
Nautilus, Inc., World Headquarters, 16400 S.E. If you have any questions regarding your Bowflex® Motivator® 2 home gym or any instructions found in this manual, please call 1-800-NAUTILUS (1-800-628-8458) for assistance. ©2005. All rights reserved. Nautilus Drive, Vancouver, Washington, USA 98683. Nautilus Inc. All others are either registered trademarks or trademarks of their respective companies. This manual is written and designed by industry professionals. Bowflex, the Bowflex Logo, Motivator, and Power Rod are trademarks of Nautilus, Inc.
Nautilus, Inc., World Headquarters, 16400 S.E. If you have any questions regarding your Bowflex® Motivator® 2 home gym or any instructions found in this manual, please call 1-800-NAUTILUS (1-800-628-8458) for assistance. ©2005. All rights reserved. Nautilus Drive, Vancouver, Washington, USA 98683. Nautilus Inc. All others are either registered trademarks or trademarks of their respective companies. This manual is written and designed by industry professionals. Bowflex, the Bowflex Logo, Motivator, and Power Rod are trademarks of Nautilus, Inc.