Assembly Manual
Page 16
...down flush with frame and tighten Lock Nut securely to page 10, step 8 and continue assembling your Bowflex. 17 Adjustment Knobs Using Your Chest Bar: The Chest Bar has two positions. 1) Standard Position is... J-Bolt and pulley on each side. Simply make sure that all fasteners are in . Adhere Non-skid Pads to your Power Pro. 2) Extended Position for enhancing your CHEST BAR Attachment, go back to ensure correct performance. Safety Note: Before using the ... Nut Step 10: Locate Non-skid pads. Remove paper backing to ensure safe workout. To extend your new Chest Bar.
...down flush with frame and tighten Lock Nut securely to page 10, step 8 and continue assembling your Bowflex. 17 Adjustment Knobs Using Your Chest Bar: The Chest Bar has two positions. 1) Standard Position is... J-Bolt and pulley on each side. Simply make sure that all fasteners are in . Adhere Non-skid Pads to your Power Pro. 2) Extended Position for enhancing your CHEST BAR Attachment, go back to ensure correct performance. Safety Note: Before using the ... Nut Step 10: Locate Non-skid pads. Remove paper backing to ensure safe workout. To extend your new Chest Bar.
Assembly Manual
Page 22
...of Squat Plate. Always check Fasteners, Snap Hooks, Cables and Pulleys before folding and transporting the Bowflex. • Always wear shoes with a non-skid sole when using the Squat Attachment. •... attachment may or may not be included. Caution: Be sure to remove Squat Plate before each workout to ensure proper functioning. • Never attempt to exercise with no ball) through to properly ... Step 3: Use (2) Snap Hooks and attach them to small eye on shoulders as needed) to Power Rod Cables. Keep head up. Step 2: Remove Squat Plate from box. Key points: Keep knees...
...of Squat Plate. Always check Fasteners, Snap Hooks, Cables and Pulleys before folding and transporting the Bowflex. • Always wear shoes with a non-skid sole when using the Squat Attachment. •... attachment may or may not be included. Caution: Be sure to remove Squat Plate before each workout to ensure proper functioning. • Never attempt to exercise with no ball) through to properly ... Step 3: Use (2) Snap Hooks and attach them to small eye on shoulders as needed) to Power Rod Cables. Keep head up. Step 2: Remove Squat Plate from box. Key points: Keep knees...
Assembly Manual
Page 24
Secure them tightly so there is no gapping area between the Pulley Frame and your maximum aerobic workout. All Straps and Rings are marked 1 and 2) of Buckle B. Pull the Strap up through slot 1 and back down through slot 1. (The sample Buckle shows which ... the same location as shown in the illustration and adjust to the Pulley Frame with the straps located underneath the foot. Installing the Foot Harness Bowflex has specially designed a Foot Harness which slots are labeled alphabetically for proper usage. Pull tail A from the bottom of Buckle B through slot...
Secure them tightly so there is no gapping area between the Pulley Frame and your maximum aerobic workout. All Straps and Rings are marked 1 and 2) of Buckle B. Pull the Strap up through slot 1 and back down through slot 1. (The sample Buckle shows which ... the same location as shown in the illustration and adjust to the Pulley Frame with the straps located underneath the foot. Installing the Foot Harness Bowflex has specially designed a Foot Harness which slots are labeled alphabetically for proper usage. Pull tail A from the bottom of Buckle B through slot...
Owners Manual
Page 2
Table Of Contents Getting To Know Your Machine 2 Using Your Machine 3 Optional Equipment 6 Warning 7 Defining Your Goals 8 Working Out 10 The Workouts: The 20 Minute Better Body Workout 11 Advanced General Conditioning 11 20 Minute Upper / Lower Body 12 Body Building 13 Circuit Training Anaerobic / Cardiovascular . . . . .14 True Aerobic Circuit Training 15 Strength... Kickback 49 Lying Leg Extension 50 Standing Hip Abduction 50 Seated Hip Adduction 51 Ankle Inversion 51 Ankle Eversion 52 Fast Fat Loss Now The Bowflex Body Leanness Program By Dr. Ellington Darden 53
Table Of Contents Getting To Know Your Machine 2 Using Your Machine 3 Optional Equipment 6 Warning 7 Defining Your Goals 8 Working Out 10 The Workouts: The 20 Minute Better Body Workout 11 Advanced General Conditioning 11 20 Minute Upper / Lower Body 12 Body Building 13 Circuit Training Anaerobic / Cardiovascular . . . . .14 True Aerobic Circuit Training 15 Strength... Kickback 49 Lying Leg Extension 50 Standing Hip Abduction 50 Seated Hip Adduction 51 Ankle Inversion 51 Ankle Eversion 52 Fast Fat Loss Now The Bowflex Body Leanness Program By Dr. Ellington Darden 53
Owners Manual
Page 3
...that choosing a piece of equipment can deliver on its promises! With all of exercises, workout programs and a very specialized program titled, "FAST FAT LOSS NOW" by any other single piece of home fitness equipment available. Bowflex is as good as we understand that you for your trust and your...time to read through the entire manual Rod Caps Cable Pulley Frame Pulley Hand Grip Ankle Cuff Standing Platform Spring Lock Seat Pin THE BOWFLEX POWER PRO Power Rods® Cable Hook Rod Box Vertical Main Frame Bench Seat Seat Rail Bench Legs Again, thank you understand how to properly ...
...that choosing a piece of equipment can deliver on its promises! With all of exercises, workout programs and a very specialized program titled, "FAST FAT LOSS NOW" by any other single piece of home fitness equipment available. Bowflex is as good as we understand that you for your trust and your...time to read through the entire manual Rod Caps Cable Pulley Frame Pulley Hand Grip Ankle Cuff Standing Platform Spring Lock Seat Pin THE BOWFLEX POWER PRO Power Rods® Cable Hook Rod Box Vertical Main Frame Bench Seat Seat Rail Bench Legs Again, thank you understand how to properly ...
Owners Manual
Page 5
...entire bench forward until the pin locks into the furthest forward hole. "Free Sliding" Position Remove the long portion of the Power Rods®. Using Your Machine 3 THE WORKOUT BENCH Your Bowflex has four different bench positions. For "standing" exercises, simply remove the bench by lifting up . Slide forward until the...the half hinge on the spring lock seat pin , give it half a turn your wrists so that your bench attaches and releases from the Power Rods®. Pull out on the seat. Pull out pin to release seat, then slide seat to place it , simply insert the half ...
...entire bench forward until the pin locks into the furthest forward hole. "Free Sliding" Position Remove the long portion of the Power Rods®. Using Your Machine 3 THE WORKOUT BENCH Your Bowflex has four different bench positions. For "standing" exercises, simply remove the bench by lifting up . Slide forward until the...the half hinge on the spring lock seat pin , give it half a turn your wrists so that your bench attaches and releases from the Power Rods®. Pull out on the seat. Pull out pin to release seat, then slide seat to place it , simply insert the half ...
Owners Manual
Page 7
... YOUR BOWFLEX Your Bowflex requires very little maintenance. Any non abrasive household cleaner or soap works well. Many automotive interior cleaners make surfaces too "slick" and should not be used. If you have any location. • Bind the Power Rods® with a non abrasive cleaner after each workout and... tighten as needed. Once it looking new. Clean the bench with the rod binding strap. • Remove the threaded knob on the platform. • Tilt the bench up to the Power Rods®. •...
... YOUR BOWFLEX Your Bowflex requires very little maintenance. Any non abrasive household cleaner or soap works well. Many automotive interior cleaners make surfaces too "slick" and should not be used. If you have any location. • Bind the Power Rods® with a non abrasive cleaner after each workout and... tighten as needed. Once it looking new. Clean the bench with the rod binding strap. • Remove the threaded knob on the platform. • Tilt the bench up to the Power Rods®. •...
Owners Manual
Page 9
... Safety Please Follow These Instructions Keep your physician or health care professional. When using the Bowflex for standing leg exercises, always grasp the Power Rods® for your machine before each workout. Periodically check all fasteners to the side while attaching rods. Stand off to make sure... none have loosened with use. Keep cables and Power Rods bound with more resistance than you ...
... Safety Please Follow These Instructions Keep your physician or health care professional. When using the Bowflex for standing leg exercises, always grasp the Power Rods® for your machine before each workout. Periodically check all fasteners to the side while attaching rods. Stand off to make sure... none have loosened with use. Keep cables and Power Rods bound with more resistance than you ...
Owners Manual
Page 11
...workout routines found in this manual are several combinations of variables. Understand fitness and its components: Improperly designed programs can design your own program there are professionally designed and written to target specific fitness goals. Remember your goals and lifestyle. Training Variables: When designing your own, based on the Bowflex...right fitness formula for you determine your current fitness level: Before you start any fitness program you rest between workouts. Identify your goals you train per week. We recommend daily activity but so is easy, as long as...
...workout routines found in this manual are several combinations of variables. Understand fitness and its components: Improperly designed programs can design your own program there are professionally designed and written to target specific fitness goals. Remember your goals and lifestyle. Training Variables: When designing your own, based on the Bowflex...right fitness formula for you determine your current fitness level: Before you start any fitness program you rest between workouts. Identify your goals you train per week. We recommend daily activity but so is easy, as long as...
Owners Manual
Page 12
...Performing • Place the toes on the lower frame and heels on the seat facing the Power Rods. 1) Be cautious when you do and think about achieving your mind's eye. Action: ...you bend forward during the actual performance is to sit and relax, so you can approach your workout with your comfortably. This is , quite simply, that changes the position of air flow relative...rib cage moves. Gradually reduce the level of • Sit up by rowing on the Bowflex. Breathing in good alignment. Here are concentrating or exerting effort. Do not exaggerate breathing. It...
...Performing • Place the toes on the lower frame and heels on the seat facing the Power Rods. 1) Be cautious when you do and think about achieving your mind's eye. Action: ...you bend forward during the actual performance is to sit and relax, so you can approach your workout with your comfortably. This is , quite simply, that changes the position of air flow relative...rib cage moves. Gradually reduce the level of • Sit up by rowing on the Bowflex. Breathing in good alignment. Here are concentrating or exerting effort. Do not exaggerate breathing. It...
Owners Manual
Page 13
... routine and are proficient in the rep. Count three seconds up and three seconds down and work to fatigue during each set. The Workouts 11 20 MINUTE BETTER BODY WORKOUT FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 20 MINUTES Start by performing more sets and more exercises. Warm up with this , you'll...
... routine and are proficient in the rep. Count three seconds up and three seconds down and work to fatigue during each set. The Workouts 11 20 MINUTE BETTER BODY WORKOUT FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 20 MINUTES Start by performing more sets and more exercises. Warm up with this , you'll...
Owners Manual
Page 14
...or just want a variation to your technique starts to stop the movement instantly at the point that combines muscle conditioning with a quick and effective workout that your normal routine. Rest only 20-30 seconds between sets. As you get stronger, increase the number of sets you perform. Perform ...three seconds up and three seconds down. Move slowly on each rep. Use a pace that would allow you to deteriorate. 12 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 some cardiovascular benefits.
...or just want a variation to your technique starts to stop the movement instantly at the point that combines muscle conditioning with a quick and effective workout that your normal routine. Rest only 20-30 seconds between sets. As you get stronger, increase the number of sets you perform. Perform ...three seconds up and three seconds down. Move slowly on each rep. Use a pace that would allow you to deteriorate. 12 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 some cardiovascular benefits.
Owners Manual
Page 15
... 8-12 8-12 12-15 8-12 8-12 8-12 Page 46 50 48 48 49 29 43 43 Exercise Rest 30-60 seconds between each rep. The Workouts 13 BODY BUILDING FREQUENCY: 3 DAYS ON, 1 DAY OFF TIME: ABOUT 45-60 MINUTES Body building requires focused concentration and dedication to achieve a defined muscular look...
... 8-12 8-12 12-15 8-12 8-12 8-12 Page 46 50 48 48 49 29 43 43 Exercise Rest 30-60 seconds between each rep. The Workouts 13 BODY BUILDING FREQUENCY: 3 DAYS ON, 1 DAY OFF TIME: ABOUT 45-60 MINUTES Body building requires focused concentration and dedication to achieve a defined muscular look...
Owners Manual
Page 16
... down. Perform each rep of rowing or some other aerobic exercise before starting your circuits. Warm-up with 5-15 minutes of each exercise. 14 The Workouts CIRCUIT TRAINING - The idea is a great way to set of Circuit 2. Initially, start with Circuit 3. Add additional rounds of Circuit 1. One circuit equals one quick...
... down. Perform each rep of rowing or some other aerobic exercise before starting your circuits. Warm-up with 5-15 minutes of each exercise. 14 The Workouts CIRCUIT TRAINING - The idea is a great way to set of Circuit 2. Initially, start with Circuit 3. Add additional rounds of Circuit 1. One circuit equals one quick...
Owners Manual
Page 17
... reach three rounds of Circuit 1, add one set up and three seconds down. Do not let your heart rate exceed 220 minus your circuits. The Workouts 15 TRUE AEROBIC CIRCUIT TRAINING FREQUENCY: 2-3 TIMES PER WEEK TIME: ABOUT 20-60 MINUTES Circuit training is to move quickly from exercise to exercise, taking...
... reach three rounds of Circuit 1, add one set up and three seconds down. Do not let your heart rate exceed 220 minus your circuits. The Workouts 15 TRUE AEROBIC CIRCUIT TRAINING FREQUENCY: 2-3 TIMES PER WEEK TIME: ABOUT 20-60 MINUTES Circuit training is to move quickly from exercise to exercise, taking...
Owners Manual
Page 18
... Curl 2-4 Seated (straight leg) Calf Raise 2-4 Functional Low Back Extension 2-4 Seated (resisted) Abdominal Crunch 2-4 Reps 5-8 5-8 5-8 5-8 8-12 5-8 Page 46 50 48 49 29 43 16 The Workouts STRENGTH TRAINING FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 45-60 MINUTES This program is an advanced routine to be used only after you should increase...
... Curl 2-4 Seated (straight leg) Calf Raise 2-4 Functional Low Back Extension 2-4 Seated (resisted) Abdominal Crunch 2-4 Reps 5-8 5-8 5-8 5-8 8-12 5-8 Page 46 50 48 49 29 43 16 The Workouts STRENGTH TRAINING FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 45-60 MINUTES This program is an advanced routine to be used only after you should increase...
Owners Manual
Page 57
... are not lazy by choice. A Personal Guarantee From 55 Dr. Ellington Darden Dear Bowflex Enthusiast, I 've ever tested. The men involved in the booklet you to build muscle, which include just 18 workouts (3 per man. All the guidelines that surrounds the abundance of all, these trainees,... certain traits became evident to these dramatic results were achieved - but in six months - Bowflex was a significant part of 27.95 pounds per...
... are not lazy by choice. A Personal Guarantee From 55 Dr. Ellington Darden Dear Bowflex Enthusiast, I 've ever tested. The men involved in the booklet you to build muscle, which include just 18 workouts (3 per man. All the guidelines that surrounds the abundance of all, these trainees,... certain traits became evident to these dramatic results were achieved - but in six months - Bowflex was a significant part of 27.95 pounds per...
Owners Manual
Page 58
...will exercise, control the number and quality of calories you practice every aspect of the training depends on each movement before attempting a workout. *** There are breast feeding; You should experiment with certain types of heart, liver, or kidney disease; It is essential that...consult a healthcare professional. WARNING !Before beginning this course is appropriate for maximal fat loss over six weeks. 56 Introduction The Bowflex Body Leanness Program This program is scientifically designed for your particular age and condition. It is important that you must be familiar...
...will exercise, control the number and quality of calories you practice every aspect of the training depends on each movement before attempting a workout. *** There are breast feeding; You should experiment with certain types of heart, liver, or kidney disease; It is essential that...consult a healthcare professional. WARNING !Before beginning this course is appropriate for maximal fat loss over six weeks. 56 Introduction The Bowflex Body Leanness Program This program is scientifically designed for your particular age and condition. It is important that you must be familiar...
Owners Manual
Page 66
...Extension 1 8-12 35 Seated (resisted) Abdominal Crunch 1 8-12 43 * Bowflex suggests that you substitute the Upright Row exercise with the Front Shoulder Raise (page 21) or Rear Deltoid Rows (page 22). Perform each workout three days a week. Exercise Sets Reps Page Leg Curl 1 Leg Extension 1... one set of 8 to 12 repetitions. When 12 repetitions are accomplished, increase the resistance by approximately 5 percent. 64 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 ...
...Extension 1 8-12 35 Seated (resisted) Abdominal Crunch 1 8-12 43 * Bowflex suggests that you substitute the Upright Row exercise with the Front Shoulder Raise (page 21) or Rear Deltoid Rows (page 22). Perform each workout three days a week. Exercise Sets Reps Page Leg Curl 1 Leg Extension 1... one set of 8 to 12 repetitions. When 12 repetitions are accomplished, increase the resistance by approximately 5 percent. 64 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 ...
Owners Manual
Page 67
... 1 Seated (resisted) Abdominal Crunch 1 8-12 45 8-12 45 8-12 18 8-12 41 8-12 20 8-12 27 8-12 * 8-12 35 8-12 43 * Bowflex suggests that you substitute the Upright Row exercise with one set of performance is very important. When 12 repetitions are accomplished, increase the resistance by... repetition should be practiced with the Front Shoulder Raise (page 21) or Rear Deltoid Rows (page 22). The movement for each workout three days a week. No workout should take more than 30 minutes to a minimum, no longer than 30 seconds. Keep the time between exercises to complete. The...
... 1 Seated (resisted) Abdominal Crunch 1 8-12 45 8-12 45 8-12 18 8-12 41 8-12 20 8-12 27 8-12 * 8-12 35 8-12 43 * Bowflex suggests that you substitute the Upright Row exercise with one set of performance is very important. When 12 repetitions are accomplished, increase the resistance by... repetition should be practiced with the Front Shoulder Raise (page 21) or Rear Deltoid Rows (page 22). The movement for each workout three days a week. No workout should take more than 30 minutes to a minimum, no longer than 30 seconds. Keep the time between exercises to complete. The...