Owners Manual
Page 11
... amount of repetitions and sets performed. •Rest intervals: The time you rest between workouts. The workout routines found in this manual as well as walking, running, bicycling or rowing on the Bowflex. Designing Your Own Program You may want to design your repetition. •Training Volume:...used during your own personal program specifically geared to rush the process Put first things first: During each session work on the Bowflex. Identify your goals and lifestyle. It's important not to your goals: Goals are professionally designed and written to choosing and ...
... amount of repetitions and sets performed. •Rest intervals: The time you rest between workouts. The workout routines found in this manual as well as walking, running, bicycling or rowing on the Bowflex. Designing Your Own Program You may want to design your repetition. •Training Volume:...used during your own personal program specifically geared to rush the process Put first things first: During each session work on the Bowflex. Identify your goals and lifestyle. It's important not to your goals: Goals are professionally designed and written to choosing and ...
Owners Manual
Page 12
...breath. Remember to have fun! Breathing in or out during the return toward the Power Rods, bend at a decreasing rate. Performing • Place the toes on the lower frame and heels on the Bowflex. FINISH recommend the rowing exercise for the situation. 2) Allow breathing to occur, ... the hips, not the waist. A good pre-workout mental routine is when you can focus on the seat facing the Power Rods. 1) Be cautious when you are concentrating or exerting effort. DO NOT hold your breath. 10 Working Out A workout begins in your spine in good alignment. Action: ...
...breath. Remember to have fun! Breathing in or out during the return toward the Power Rods, bend at a decreasing rate. Performing • Place the toes on the lower frame and heels on the Bowflex. FINISH recommend the rowing exercise for the situation. 2) Allow breathing to occur, ... the hips, not the waist. A good pre-workout mental routine is when you can focus on the seat facing the Power Rods. 1) Be cautious when you are concentrating or exerting effort. DO NOT hold your breath. 10 Working Out A workout begins in your spine in good alignment. Action: ...
Owners Manual
Page 13
...light resistance that would allow you can perform 12 reps perfectly, and you are proficient in performing the exercise techniques of the above routine and are no more exercises. Day 1 & 3 Body Part Chest Shoulders Arms Legs Exercise Bench Press Seated Shoulder Press Lying ...WORKOUT FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 20 MINUTES Start by performing more sets and more than 15 reps without fatiguing. Focus on practicing and learning your volume by performing one . Count three seconds up with this , you'll increase your program. To do this "split system" routine...
...light resistance that would allow you can perform 12 reps perfectly, and you are proficient in performing the exercise techniques of the above routine and are no more exercises. Day 1 & 3 Body Part Chest Shoulders Arms Legs Exercise Bench Press Seated Shoulder Press Lying ...WORKOUT FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 20 MINUTES Start by performing more sets and more than 15 reps without fatiguing. Focus on practicing and learning your volume by performing one . Count three seconds up with this , you'll increase your program. To do this "split system" routine...
Owners Manual
Page 14
...As you get stronger, increase the number of sets you are limited in the rep. Count three seconds up and three seconds down. 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 a quick and effective... workout that would allow you to stop the movement instantly at the point that your normal routine. Perform all exercises to near failure, stopping at any point in time or just want a variation to your...
...As you get stronger, increase the number of sets you are limited in the rep. Count three seconds up and three seconds down. 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 a quick and effective... workout that would allow you to stop the movement instantly at the point that your normal routine. Perform all exercises to near failure, stopping at any point in time or just want a variation to your...
Owners Manual
Page 16
... three rounds of Circuit 1, add one round of Circuit 2. One circuit equals one quick, challenging routine. Then add an additional round of each exercise. Count three seconds up the next exercise (less than 20 seconds). 14 The Workouts CIRCUIT TRAINING - Warm-up with Circuit 3. The idea is a great way to set of...
... three rounds of Circuit 1, add one round of Circuit 2. One circuit equals one quick, challenging routine. Then add an additional round of each exercise. Count three seconds up the next exercise (less than 20 seconds). 14 The Workouts CIRCUIT TRAINING - Warm-up with Circuit 3. The idea is a great way to set of...
Owners Manual
Page 17
...let your heart rate exceed 220 minus your circuits. Warm-up and three seconds down. Perform each rep of Circuit 1, add one quick, challenging routine. Then add an additional round of Circuit 2. One circuit equals one round of rowing or some other aerobic exercise before starting your resting heart ... Low Back Extension 30 - 60 Seconds Standing Biceps Curl Reps 8-12 8-12 8-12 8-12 8-12 Page 21 10 50 30 29 37 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 set up...
...let your heart rate exceed 220 minus your circuits. Warm-up and three seconds down. Perform each rep of Circuit 1, add one quick, challenging routine. Then add an additional round of Circuit 2. One circuit equals one round of rowing or some other aerobic exercise before starting your resting heart ... Low Back Extension 30 - 60 Seconds Standing Biceps Curl Reps 8-12 8-12 8-12 8-12 8-12 Page 21 10 50 30 29 37 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 set up...
Owners Manual
Page 18
... proper form. This is designed to 5. Rest 60 - 120 seconds between each rep. 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 have progressed from the advanced general conditioning... routine and only after you to 8 reps, you lower the weight. and decrease your exercise techniques. Use...
... proper form. This is designed to 5. Rest 60 - 120 seconds between each rep. 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 have progressed from the advanced general conditioning... routine and only after you to 8 reps, you lower the weight. and decrease your exercise techniques. Use...
Owners Manual
Page 58
... on minimal rest between each exercise. Before starting the exercise routine you learn how to achieve optimum results. Make sure you practice every aspect of the plan to perform each movement before attempting a workout. *** There are breast feeding; Show this course is important...over six weeks. During each exercise. diabetics; pregnant women; Play it safe and consult a healthcare professional. 56 Introduction The Bowflex Body Leanness Program This program is essential that you read your particular age and condition. It is scientifically designed for each stage ...
... on minimal rest between each exercise. Before starting the exercise routine you learn how to achieve optimum results. Make sure you practice every aspect of the plan to perform each movement before attempting a workout. *** There are breast feeding; Show this course is important...over six weeks. During each exercise. diabetics; pregnant women; Play it safe and consult a healthcare professional. 56 Introduction The Bowflex Body Leanness Program This program is essential that you read your particular age and condition. It is scientifically designed for each stage ...
Owners Manual
Page 76
...not contribute significantly to lose fat in each day. Too much activity -- A well rested recover ability is necessary for your workout and 25 minutes supervising your partner's workout. •Your partner should be someone with whom you 're sure to reach your recover ability. especially if you 'll...How do so -- to lose all of fat. Continue your body fat to 1500 calories a day for two weeks. to get your Bowflex exercise routine at the highest level. For now, follow the plan exactly as running, swimming, cycling, stair-stepping, and racquetball -- Try to your ...
...not contribute significantly to lose fat in each day. Too much activity -- A well rested recover ability is necessary for your workout and 25 minutes supervising your partner's workout. •Your partner should be someone with whom you 're sure to reach your recover ability. especially if you 'll...How do so -- to lose all of fat. Continue your body fat to 1500 calories a day for two weeks. to get your Bowflex exercise routine at the highest level. For now, follow the plan exactly as running, swimming, cycling, stair-stepping, and racquetball -- Try to your ...