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Summary of Contents for Bowflex Motivator Strength Training System
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Page 1: Fitness Guide
OWFLEX OTIVATOR FOR ALL MOTIVATOR MODELS Strength Training Systems ® ® Owner’s Manual Fitness Guide Strength Conditioning Trainer for the National & Written By: Tom Purvis, Registered Physical Therapist, Certified Specialist, and Head Academy of Sports Medicine. OWFLEX ® ITNESS... -
Page 2: Table Of Contents
Table Of Contents Getting To Know Your Machine Using Your Machine Optional Equipment Warning Defining Your Goals Working Out The Workouts: The 20 Minute Better Body Workout Advanced General Conditioning 20 Minute Upper / Lower Body Body Building Circuit Training Anaerobic / Cardiovascular True Aerobic Circuit Training Strength Training Chest Exercises:... -
Page 3: Getting To Know Your Machine
Standing Platform THE BOWFLEX MOTIVATOR Your Machine before attempting to use your Bowflex important that you understand how to properly perform each exercise before you attempt to perform the exercise with the Power Rod With all of the fitness choices available today, we understand that choosing a piece of equipment can be very confusing. -
Page 4: Using Your Machine
Using Your Machine When You Are Not Using Your Bowflex Disconnect the cables from the Power Rod units when your are not using your Bowflex Use the rod binding strap included with “Rod Cap”. your machine to bind all the rods Adjusting And together at the top. - Page 5 The Workout Bench Your Bowflex Home Gym has three different ® bench positions. To adjust the bench simply remove the bench seat pin and move bench to the desired position. Replace the pin and threaded knob when finished. Position 1...
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Page 6: Optional Equipment
“hook & loop” set up. Attach the cable snap to the D-Ring on the cuff. Folding & Moving Your Bowflex Gym: Folding and moving your Bowflex Home Gym is easy. Follow the simple steps below to fold your Bowflex 1) Unscrew the threaded knob from the top of the seat rail (near the label). -
Page 7: For Your Safety
® Keep out of the path of the Power Rod units when exercising and make certain that observers also stand clear of the Bowflex Home Gym when the Power Rod use. Never move or adjust the bench while sitting or lying on the bench. -
Page 8: Defining Your Goals
Defining Your Goals Your body will do what you train it to do. That’s why it’s important to define your goals and focus on those goals. Here are some fitness components that will help you define your goals and choose your fit- ness program. -
Page 9: Reaching Your Goals
It comes into play when you jog a mile or ride a bike. It is a critical component of overall fitness and health. Any exercise program must be supplemented with cardiovascular training, such as rowing on the Bowflex Home Gym. ® Reaching Your Goals... -
Page 10: Working Out
Warming Up We recommend that you warm up by doing light stretching and performing light exercises on the Bowflex Home Gym. ® Breathing The most important part of breathing during exercise is, quite simply, that you do it. -
Page 11: The Workouts
20 MINUTE BETTER BODY WORKOUT FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 20 MINUTES Start by performing one set of each exercise. Warm up with a light resistance that you can perform easily for 5 -10 reps without fatiguing. Focus on practicing and learning your technique before increasing the resistance. Then move to a more challenging resistance that you can perform no less than 10 reps and no more than 15 reps without your form deteriorating. -
Page 12: 20 Minute Upper/Lower Body
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 combines muscle conditioning with some cardiovascular benefits. Do this routine when you are limited in time or just want a variation to your normal routine. Perform this program training 2 days, resting 1 to 2. -
Page 13: Body Building
BODY BUILDING FREQUENCY: 3 DAYS ON, 1 DAY OFF TIME: ABOUT 45-60 MINUTES Body building requires focused concentration and dedication to training, as well as proper eating habits. Train each muscle group to failure before moving on to the next exercise. Do not neglect any muscle group. If needed, include an aerobic activity to increase your caloric expenditure and help to reduce your body fat levels to achieve a defined muscular look. -
Page 14: Circuit Training Anaerobic / Cardiovascular
CIRCUIT TRAINING - ANAEROBIC/CARDIOVASCULAR FREQUENCY: 2-3 TIMES PER WEEK Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine. The idea is to move quickly from exercise to exercise, taking only as much rest between sets as it takes to set up the next exercise (less than 20 seconds). -
Page 15: True Aerobic Circuit Training
TRUE AEROBIC CIRCUIT TRAINING FREQUENCY: 2-3 TIMES PER WEEK Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine. By returning to an aerobic exercise between each set you are increasing your aerobic capacity, endurance and burning fat as energy. -
Page 16: Strength Training
STRENGTH TRAINING FREQUENCY: 3 DAYS PER WEEK (M-W-F) This program is designed to emphasize overall strength development. This is an advanced routine to be used only after you have progressed from the advanced general conditioning routine and only after you have perfected your exercise techniques. Work each set to near exhaustion. -
Page 17: Chest Exercises
BENCH PRESS - Shoulder Horizontal Adduction (and elbow extension) Muscles worked: This exercise emphasizes the chest muscles (pectoralis major), also involving the front shoulder muscles (anterior deltoid, a portion of the middle deltoid) and the triceps, which are located on the back of the upper arm. Starting position: •Seated in the 45 degree position, reach straight behind your body, grasp the handles, and bend your elbows until your hands are near your chest and your palms are facing towards the floor. -
Page 18: Decline Bench Press
START FINISH START FINISH Chest Exercises DECLINE BENCH PRESS Muscles worked: This exercise emphasizes the chest muscles (pectoralis major), especially the lower portion. It also involves the front shoulder muscles (anterior deltoid, a portion of the middle del- toid) and the triceps, which are located on the back of the upper arm. Starting position: •Seated in the 45 degree position, reach straight behind your body, grasp the handles with an overhand grip, then bend your elbows until your hands are near your chest and your palms are facing towards... -
Page 19: Incline Bench Press
Chest Exercises INCLINE BENCH PRESS - Shoulder Horizontal Adduction (and elbow extension) Muscles worked: This exercise emphasizes the chest muscles (pectoralis major), especially the upper portion. It also involves the front shoulder muscles (anterior deltoid, a portion of the middle deltoid) and the triceps, which are located on the back of the upper arm. -
Page 20: Shoulder Exercises
START FINISH START FINISH Shoulder Exercises REAR DELTOID ROWS - Shoulder Horizontal Abduction (and elbow flexion) Muscles worked: This exercise emphasizes the back portion of the shoulder muscles ( the rear deltoids, as well as the rear portion of the middle deltoids). Starting position: •Sit on the bench facing the power rods, knees bent and your feet on the platform. -
Page 21: Seated Shoulder Press
Shoulder Exercises SEATED SHOULDER PRESS Muscles worked: This exercise emphasizes the front portion of the shoulder muscles (front deltoids as well as the front part of the middle deltoids), the upper back muscles (upper trapezius), and the triceps muscles located on the backs of the upper arms. Starting position: •Sit on the bench facing away from the power rods, knees bent and feet flat on the floor. -
Page 22: Shoulder Extension
START FINISH START FINISH Shoulder Exercises SHOULDER EXTENSION Muscles worked: This exercise emphasizes your upper back (the latissimus dorsi, teres major and rear deltoid muscles), as well as the muscles between your shoulder blades (middle trapezius and rhomboid mus- cles). The triceps muscles, located on the back of the upper arms, are worked throughout the entire motion as they try to prevent the elbows from bending. -
Page 23: Scapular Protraction
Shoulder Exercises SCAPULAR PROTRACTION Muscles worked: This exercise emphasizes the serratus anterior muscles, the muscles that can be seen on the side of the rib cage, and are involved in pushing movements when the arms are kept straight and the scapula are allowed to move forward. Starting position: •Seated in the 45 degree position, reach straight behind your body, grasp the handles, and bend your elbows until your hands are near your chest and your palms are facing towards the floor. -
Page 24: Lying Front Shoulder Raise
START FINISH Shoulder Exercises LYING FRONT SHOULDER RAISE Muscles worked: This exercise emphasizes the front portion of the shoulder muscles (front deltoids as well as the front part of the middle deltoids). Starting position: •Sit on the bench facing the power rods, knees bent and feet flat on the platform. •Grasp the handles, with your arms straight and your palms facing down. -
Page 25: Back Exercises
Back Exercises LYING LAT PULLDOWNS Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear del- toid which make up the large pulling muscles of your upper back and eliminates the biceps from the movement. Starting position: •Lie on your back on the bench, head toward the power rods. Your buttocks will eventually be off the end of the bench. -
Page 26: Wide Pulldowns
START FINISH START FINISH Back Exercises WIDE PULLDOWNS with the Lat Tower - Shoulder Adduction (with elbow flexion) Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid which make up the large pulling muscles of your upper back. It also involves the muscles on the front of your upper arms (the biceps group) which are responsible for bending your elbows. -
Page 27: Lying Lat Fly
Back Exercises LYING SHOULDER FLY - Shoulder Adduction Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid which make up the large pulling muscles of your upper back, as well as involving your biceps which are located on the front of your upper arms. -
Page 28: Seated Lat Rows
START FINISH START FINISH Back Exercises SEATED LAT ROWS - Shoulder Extension (and elbow flexion) Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid muscles which make up the large pulling muscles of your upper back. The biceps muscles on the front of the upper arm are also involved in this movement. -
Page 29: Stiff Arm Pulldowns
Back Exercises STIFF-ARM PULLDOWN with Lat Tower - Shoulder Extension (elbow stabilized) Muscles worked: This exercise emphasizes your upper back (the latissimus dorsi, teres major and rear deltoid muscles), as well as the muscles between the lower part of your shoulder blades (lower trapezius muscles). -
Page 30: Arm Exercises
START FINISH START FINISH Arm Exercises TRICEPS PUSHDOWN with Lat Tower - Elbow Extension Muscles worked: This exercise emphasizes the triceps muscles located on the backs of the upper arms. These muscles are responsible for straightening your arm and assist in any upper body pushing or pressing motion. -
Page 31: French Press
Arm Exercises FRENCH PRESS - Elbow Extension Overhead Muscles worked: This exercise emphasizes the triceps muscles located on the backs of the upper arms. Starting position: •Sit on the bench facing away from the power rods. Bend the knees and place your feet flat on the floor. -
Page 32: Cross Triceps Extension
START FINISH START FINISH Arm Exercises CROSS TRICEPS EXTENSION Muscles worked: This exercise develops the triceps muscle located on the back of the upper arm. Starting position: •Seated in the 45 degree position, reach straight behind your body, grasp a handle, and bend your elbow until your hand is near your chest and your palms are facing towards the floor. -
Page 33: Seated Triceps Extension
Arm Exercises SEATED TRICEPS EXTENSION Muscles worked: This exercise emphasizes the triceps muscles located on the back of the upper arms. Starting position: •Seated in the 45 degree position, reach straight behind your body, grasp the handles, and bend your elbows until your hands are near your chest and your palms are facing towards the floor. •Keeping knees bent and feet flat on the floor, lay your head back against the bench and straighten your arms to the front. -
Page 34: Seated Biceps Curl
START FINISH START FINISH Arm Exercises SEATED BICEPS CURL - Flexion (in supination) Muscles worked: This exercise emphasizes the biceps muscles which are located on the front of your upper arms and are primarily responsible for bending your elbows. Seated position: •Sit facing the power rods, knees bent with one foot on the bench and one on the floor. -
Page 35: Seated Wrist Extension
Arm Exercises SEATED WRIST EXTENSION Muscles works: This exercise develops the back and top parts of your forearms and is critical in helping to prevent injuries like tennis elbow. Starting position: •Sit facing the power rods with your knees bent and feet flat on the bench. •Grasp the handles with your palms facing down and rest your mid-forearms on your upper legs with the elbows flared out to the sides. -
Page 36: Reverse Curl
START FINISH START FINISH Arm Exercises REVERSE CURL - Elbow Flexion (in pronation) Muscles worked: This exercise emphasizes the deep arm muscle (brachialis) while involving the front forearm muscle (brachioradialis) and the biceps as well. Starting position: •Remove the bench and stand on the platform facing the power rods. •Bend down and grasp the handles with your palms facing backward. -
Page 37: Standing Wrist Extension
Arm Exercises STANDING WRIST EXTENSION Muscles worked: This exercise emphasizes the back and top parts of your forearms. It also isometrically challenges your deep biceps muscles (brachialis), located on the front part of your upper arms. Starting position: •Remove the bench and stand on the platform facing the power rods. •Bend down and grasp the handles with your palms facing backwards. -
Page 38: Abdominal Exercises
START FINISH START FINISH Abdominal Exercises REVERSE CRUNCH - Spinal Flexion Muscles worked: This exercise works your entire abdominal area including your upper and lower front abs (rectus abdominus) and your side abs (obliques). Starting position: •With the bench in the flat position, lie on your back with your head toward the power rods. •Bend your knees fully. -
Page 39: Seated (Resisted) Abdominal Crunch
Abdominal Exercises SEATED (RESISTED) ABDOMINAL CRUNCH Muscles worked: This exercise emphasizes the abdominal area including the upper and lower front abs (rectus abdominus) and the side abs (obliques). Starting position: •While seated in the 45 degree position, grasp both handles drawing them over the shoulders and resting the handles on the chest/shoulders with your palms facing upward. -
Page 40: Trunk Rotation
START FINISH Abdominal Exercises TRUNK ROTATION Muscles worked: This exercise involves most of the trunk muscles. It does not “spot reduce” or eliminate “love handles”. It should be noted that rotation is more limited in the spine than most people realize and should be performed with minimal resistance, and always in proper alignment. -
Page 41: Leg Exercises
Leg Exercises LEG EXTENSION with attachment Muscles worked: This exercise emphasizes the muscles on the front of the upper thigh (quadriceps muscle group) which are responsible for straightening your leg against resistance. This powerful muscle group helps to provide stability for the knee joint and is essential for producing power in running, jumping and lifting activities. -
Page 42: Squat
START FINISH START FINISH Leg Exercises SQUAT - with Lat Tower Muscles worked: This exercise strengthens and develops virtually all the muscles of your legs and buttocks area (gluteus maximus). Remember, there is no such thing as “spot reduction”. Do not do this exercise if you believe it will remove fat from this area. -
Page 43: Standing Hip Extension W/Knee Flex
Leg Exercises STANDING HIP EXTENSION Muscles worked: This exercise strengthens and develops the muscles of your buttocks area (gluteus maximus). Remember, there is no such thing as “spot reduction”. Do not do this exercise if you believe it will remove fat from this area. Do it to strengthen and build these muscles. Starting position: •Remove the bench. -
Page 44: Lying Leg Extension
START FINISH START FINISH Leg Exercises LYING LEG EXTENSION Muscles worked: This exercise allows you to strengthen and develop the front part of your upper thighs (quadriceps muscle groups), helping to increase your muscular stability at the knee joints. Starting position: •Sit on the bench facing the power rods and attach the cuff to the corresponding ankle. -
Page 45: Seated Hip Adduction
Leg Exercises SEATED HIP ADDUCTION Muscles worked: This exercise will not burn off fat from your inner thighs or make them smaller! There is no exercise that will burn fat from a specific area. This exercise will, however, strengthen the muscles on the insides of your thighs (adductor muscle groups). It also works the mus- cles on the outside of your hip (gluteus medius) on the side that you are standing on. -
Page 46: Exercise Log
Please feel free to make copies of this chart to continue your exercise log. EXERCISE Sets Bench Press 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... -
Page 47: Muscle Chart
Sternocleidomastoid Pectoralis Major Anterior Deltoid Medial Deltoid Biceps Brachialis External Obliques Brachioradialis Pronator Teres Flexor Carpi Radialis Tensor Fasciae Latae Iliopsoas Pectineus Rectus Femoris Vastus Lateralis Vastus Medialis Peroneus Longus Extensor Digitorum Longus Tibialis Anterior Muscle Chart Trapezious Serratus Anterior Rectus Abdominus Flexor Digitorum Superficials... - Page 48 ©2005 All Rights Reserved, Nautilus Inc., World Headquarters, 16400 SE Nautilus Drive, Vancouver, WA. 98683. U.S. Patent numbers 4620704, 4725057, and 4756527. Other foreign and domestic patentes pending. Bowflex and the Bowflex logo are registered trademarks of Nautilus, Inc. ®...
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