Operation - Bowflex SelectTech 560 Assembly & Owners Manual

Connectivity on your Bowflex
The Bowflex SelectTech 560 Dumbbell is equipped with Bluetooth
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Fitness Trainer App ( Bowflex 3DT™ App )
The Bowflex 3DT™ Fitness App provides a variety of workouts that use the Bowflex
core piece of equipment. In addition to the workouts, the App can also track your current exercise and save the workout
results.
The Fitness Trainer App has three options to encourage you to reach your fitness goals:
• "6-Week Challenge" is a total body workout program designed to maximize the use of the dumbbells with additional
core exercises. The 6-Week Challenge provides a fully developed exercise plan to keep you engaged and focused
as you work out your entire body. Each exercise is presented in a specific sequence, and provides the number of
reps and set count. After each exercise period, a rest period is provided to recover and prepare for the next set.
• "Choose a Workout" provides a selection of bundled exercises that form a specifically focused workout. The exer-
cises follow a sequence for the workout and provide the rep and set counts similar to the 6-Week Challenge.
• "Just Lift" is the base for every exercise, and is the option for stand-alone exercises. Just Lift allows a user to
perform any dumbbell exercise and the sensor will count the reps. Since a Just Lift exercise is not programmed,
the user must decide the exercise, the number of reps, and how many sets.
When selecting an option, consider the level of encouragement you may require to complete your fitness goal. Be sure to only perform what you are
comfortable doing based on your current fitness level and knowledge.
In addition to the motivation provided by the workouts and rep count, the Bowflex 3DT™ App will track your results during a synced exercise.
Total weight lifted, total workout time, calories burned, and date of workout are tracked on your smart device and can be reviewed and compared.
Exercises with suggested quantities for reps and sets of reps can be modified through the App. Read the "Getting Started" procedure to properly
calibrate and use the sensor.
Be sure to enable the Bluetooth
workouts are tracked without a synced smart device during a workout. Push the button twice to stop the current exercise period and skip to the rest
period.
Note: For a more accurate calorie count, enter your age and weight into the App.
Getting to know your Bowflex
After carefully removing the dumbbell from its box, there are some initial steps that should be taken to
familiarize yourself with the function of the product, and to assure that all aspects of the dumbbell are
performing accordingly to the specifications.
Do not drop the dumbbell. Dropping the dumbbell will damage the weight plates and/or the
locking mechanism, and can cause the weight plates to disengage (drop) from the handle
without warning. This can cause serious injury, and will void the warranty.
1. After removing the dumbbell from its protective packaging, inspect the products and packaging material for any damages.
2. Push down slightly on the Handle Assembly to make sure it is fully seated in the Base. Rotate each Adjustment Grip several full rotations to
make sure it turns freely in both directions. Make sure there is a click at each weight increment of the Adjustment Grip. This click will help
you locate the proper alignment to select a given weight increment.
3. The weight increments range from 5 lbs to 60 lbs (2.3 to 27.2 kg). The dumbbell displays pounds or kilograms depending on which selection
window is viewed. To properly select a given weight (20 lbs [9.1 kg] for example), rotate the Adjustment Grip until that number (20 or 9.1) is
shown in the Weight Selection Window.
4. After confirming the proper rotational function of the Adjustment Grip, turn it until the number 5 is shown in the Weight Selection Window.
SelectTech
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feature on your smart device before a workout. When synced, the dumbbell displays the Bluetooth
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SelectTech
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Assembly / Owner's Manual
560 Dumbbells
connectivity and can wirelessly interact with supported smart devices.
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SelectTech
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Dumbbells
5

Operation

560 Dumbbell as the
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6-Week Challenge
Choose a Workout
Just Lift
icon. No
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