Bowflex Motivator 2 Owner's Manual
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Bowflex Motivator 2 Owner's Manual

Bowflex home gym owner's manual
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See also: Owner's Manual
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
Written By: Tom Purvis RPT, RTS
Registered Physical Therapist
and founder of the
Resistance Training
Specialist Program

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Summary of Contents for Bowflex Motivator 2

  • Page 1: Home Gym

    Special Edition Includes: Dr. Ellington Darden’s Six Week Fast Fat Loss – Body Leanness Program The Bowflex Motivator ® ® Home Gym Owner’s Manual and Fitness Guide Written By: Tom Purvis RPT, RTS Registered Physical Therapist and founder of the...

  • Page 2: Table Of Contents

    Table of Contents Safety Precautions Get To Know Your Bowflex® Motivator® 2 Safety Warning Labels Get To Know Your Bowflex® Motivator® 2 Home Gym How to Use Your Bowflex® Motivator® 2 Home Gym The Bowflex® Body Leanness Program By Ellington Darden, Ph.D.

  • Page 3: Safety Precautions

    Safety Precautions WARNING: Failure to follow these precautions can cause damage to the the Bowflex® Motivator® 2 • Read the owner’s manual and follow it carefully before using the machine. • CONSULT YOUR PHYSICIAN BEFORE STARTING ANY EXERCISE PROGRAM. Only he or she can determine the exercise program that is appropriate for your particular age and condition.

  • Page 4: Get To Know Your Bowflex® Motivator

    Get To Know Your Bowflex Motivator 2 Safety Warning Labels ® ® The following safety warnings are located on the Bowflex ® Motivator ® 2 exercise machine. Please read all safety precautions and warning information prior to using your product. Be sure to replace any warning label if damaged, illegible, or missing.
  • Page 5 Label 1: Please make sure all users read, understand, and follow the warning labels on the home gym. See Figure 1 for general use safety label. Location: The warning label in Figure 1 is located on the back of the lat tower.

  • Page 6: Home Gym

    Get To Know Your Bowflex Please take your time to read through the entire manual and follow it carefully before attempting to use your Bowflex gym. Also locate and read all warning labels that are posted on the machine. It’s important to understand how to properly perform each...

  • Page 7: Home Gym

    When You Are Not Using Your Bowflex® Motivator® 2 Home Gym Disconnect the cables from the Power Rod ® unit when your are not using your Bowflex® Motivator® 2 home gym. Use the rod binding strap included with your machine to bind all the rods together at the top.

  • Page 8: The Workout Bench

    How to Use Your Bowflex The Workout Bench Your Bowflex® Motivator® 2 home gym has a number of seat and bench positions: flat bench forward, flat bench back, 45° incline and free-sliding seat extension. To adjust the seat, pull out the Seat Rail Knob, then slide the seat to one of the three locking holes on the Seat Rail.

  • Page 9: Accessories And Equipment

    • Before using the Lat Cross Bar, make sure that all fasteners are in place and tightened. • Make sure that the Lat Tower cables are securely fastened to the regular Bowflex® cables and the Bent Lat Bar, Squat Bar or Hand Grips.
  • Page 10 How to Use Your Bowflex Using Your Leg Press Belt Leg Press Belt: The Leg Press Belt is used for the Leg Press exercise. • With the Bowflex pin unlocked), the hand grips removed, and the desired amount of resistance hooked up, sit on the seat and position the leg press belt around your hips.

  • Page 11: The Bowflex Body Leanness Program

    The Bowflex Body Leanness Program By Ellington Darden, Ph.D. The following program was created by Dr. Ellington Darden. It contains a rigorous fitness and dietary program. Please consult your physician before beginning any fitness or dietary program. Some of the names of the...
  • Page 12 CONSULT YOUR PHYSICIAN BEFORE STARTING THIS PROGRAM. Show this plan and your Bowflex® Motivator® 2 home gym Owner’s Manual to your physician. Only he or she can determine whether this course is appropriate for your particular age and condition. If while using the Bowflex® Motivator® 2 you have...
  • Page 13 That’s right. Similar results can be accomplished by you in six short weeks, which include just 18 workouts (3 per week) on the Bowflex® machine. Bowflex® home gym was a significant part of the results. The exercises performed on it allowed the participants to build muscle, which accelerated their metabolisms, and produced faster and greater fat losses.
  • Page 14 6) Thighs — high, just below the buttocks crease with legs apart and weight distributed equally on both feet. Record each measurement on your Results Summary Sheet. Women Measure: Suprailium, triceps, and thigh. Men Measure: Chest, abdomen, and thigh. The Bowflex Body Leanness Program ®...
  • Page 15 Stand relaxed with most of the weight on your left leg. Pick up a skinfold in the vertical plane on the front side of the right thigh, midway between the hip and knee joints. The Bowflex Body Leanness Program ®...
  • Page 16 6) When you get the film developed tell the processors to make your after photos the same size as your previous ones. This way, your height in both sets of photos is equal and more valid comparisons can be made. The Bowflex Body Leanness Program ®...

  • Page 17: Determining Your Body Fat

    Baun, W.D, Baun, M.R., and Raven, P.B. A nomogram for the estimate of percent body fat from generalized equations. Research Quarterly for Exercise and Motivator® 2, 52:380-384, 1981. Female Male Percent Body-Fat The Bowflex Body Leanness Program ®...
  • Page 18 Fat Percentage Weight of Body Fat – Final Results After Body Fat Weight – Before Lean-Mass Weight – Body Fat Weight Lean-Body Weight Body Fat Weight Lean-Body Weight Total Fat Lost Total Lean-Mass Gained The Bowflex Body Leanness Program ®...
  • Page 19 Percent Body Fat If you wish to send in your results to the Bowflex Division, please send to: Bowflex® Results, 16400 SE Nautilus Drive, Vancouver, Washington, USA 98683. Or you may fax this sheet to Bowflex Results at 1-360-694-7755. Please include your name, address, and phone number.

  • Page 20: The Workouts

    We suggest you substitute Rear Deltoid Rows for the upright Row exercise. Sets Reps 8-12 8-12 8-12 8-12 8-12 Sets Reps 8-12 8-12 8-12 8-12 8-12 8-12 8-12 Sets Reps 8-12 8-12 8-12 8-12 8-12 8-12 8-12 8-12 8-12 The Bowflex Body Leanness Program ®...
  • Page 21 This is a scientifically proven program that works. More is not better. Any additional exercise other than the amount recommended can and will harm your fat loss. For Example Carbohydrate Protein 1200 1140 1080 1020 The Bowflex Body Leanness Program ®...
  • Page 22 For example, anyone with a kidney disorder, or anyone who takes diuretics, should consult a physician before going on the recommended water-drinking schedule. If you have any doubts about the recommendations, play it safe and check with your doctor. The Bowflex Body Leanness Program ®...
  • Page 23 The Eating Plan The menus in the Bowflex® eating plan are designed for maximum fat-loss effectiveness and nutritional value. For best results, follow them exactly. Every attempt has been made to utilize current popular brand names and accurate calorie counts, which are listed in the menus.
  • Page 24 Women–150 calories for Weeks 1&2; 100 calories for Weeks 3&4; 50 calories for Weeks 5&6. Choose calories from afternoon snack selections plus the following: 1/2 C. low-fat frozen yogurt (100) 2 C. light, microwave popcorn (100) The Bowflex Body Leanness Program ®...
  • Page 25 Women–150 calories for Weeks 1&2; 100 calories for Weeks 3&4; 50 calories for Weeks 5&6. Choose calories from afternoon snack selections plus the following: 120 ml low-fat frozen yogurt (100) 240 ml light, microwave popcorn (100) The Bowflex Body Leanness Program ®...
  • Page 26 Frozen microwave dinners or entrees: Lean Cuisine® Glazed Chicken Dinner, Lean Cuisine® Lasagna with Meat Sauce, Lean Cuisine® Lunch Express Broccoli & Cheddar Cheese over Potato, Weight Watchers® Macaroni and Cheese, Healthy Choice® Grilled Turkey Breast. The Bowflex Body Leanness Program ®...
  • Page 27 Under no circumstances could 99.99 percent of American women develop excessively large muscles. Progressive resistance exercise such as Bowflex® home gym will make your muscles larger—but not excessively large— and larger muscles will make your body firmer and more shapely.
  • Page 28 Q. I’m confused about how to breathe during each Bowflex® exercise? A. Let’s say your goal is to do 10 repetitions on a specific Bowflex® exercise that is performed in the recommended 4-second lifting and 4-second lowering style. Here are the proper breathing guidelines to follow: One suggestion is to team up with a partner.
  • Page 29 That level is your daily calorie requirement. Naturally, you’ll be able to consume other foods than those listed in the Bowflex® eating plan. By then, however, you should know the value of being a smart shopper and a wise eater.

  • Page 30: Exercise Log

    Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance DATE DATE DATE 10, 9 120, 130 DATE DATE DATE The Bowflex Body Leanness Program ®...

  • Page 31: Define Your Goals

    Define Your Goals Your body will do what you train it to do. That’s why it’s important to define your goals and focus them. Here are some fitness components that will help you define your goals and choose your fitness program. Muscle Strength is the maximum force that you can exert against resistance at one time.
  • Page 32 Define Your Goals Design Your Own Program You may want to design your own personal program specifically geared to your goals and lifestyle. Designing a program is easy, as long as you follow the guidelines below. Understand fitness and its components: Improperly designed programs can be dangerous.

  • Page 33: Warm Up / Cool Down

    Warming Up We recommend that you warm up by doing light stretching and performing light exercises on the Bowflex® Motivator® 2 home gym. Cooling Down An essential part of the exercise routine is the cool down.

  • Page 34: Chest Exercises

    Chest Exercises Bench Press Muscles worked: Pectoralis Major; Deltoids; Triceps Bench Position: 45˚ incline Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Maintain a 90° angle between upper arms and torso throughout motion. • Keep chest muscles tightened. Limit and control your range of motion.

  • Page 35: Decline Bench Press

    Decline Bench Press Muscles worked: Pectoralis Major; Deltoids; Triceps Bench Position: 45˚ incline Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Maintain a 90° angle between your upper arms and torso at the start of the motion, and slightly less than 90° at the finish. •...

  • Page 36: Resisted Punch

    Chest Exercises Resisted Punch Muscles worked: Anterior Deltoid; Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Maintain an upright, erect posture as your trunk rotates with the punch. • Keep knees bent and feet on floor. •...

  • Page 37: Shoulder Exercises

    Rear Deltoid Rows Muscles worked: Rear and Middle Deltoids; Posterior Rotator Cuff; Upper Latissimus; Teres Major; Trapezius; Rhomboids Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Maintain a 90° angle between your upper arms and torso during motion. •...

  • Page 38: Seated Shoulder Press

    Shoulder Exercises Seated Shoulder Press Muscles worked: Front Deltoids; Upper Trapezius; Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Keep knees bent and feet on floor. • Do not increase the arch in your lower back as you raise your arms, but keep your spine steady and tight.

  • Page 39: Shoulder Extension

    Shoulder Extension Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoid; Middle Trapezius; Rhomboids; Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Keep knees bent and feet flat on floor. • Keep your lats tightened throughout the mo- tion.

  • Page 40: Scapular Protraction

    Shoulder Exercises Scapular Protraction Muscles worked: Serratus Anteriors Bench Position: 45˚ incline Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Keep knees bent and feet flat on floor. Lean head back against the bench. • Keep your spine aligned and a slight arch in your lower back.

  • Page 41: Lying Front Shoulder Raise

    Lying Front Shoulder Raise Muscles worked: Front and Middle Deltoids Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Keep knees bent and feet flat on floor. • Keep abdominals tight and maintain good spinal alignment. •...

  • Page 42: Shoulder Rotator Cuff

    Shoulder Exercises Shoulder Rotator Cuff Muscles worked: Subscapularis Bench Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Keep knees bent and feet flat on floor. Lean head back against the bench. • Keep your spine aligned and a slight arch in your lower back.

  • Page 43: Seated Lateral Shoulder Raise

    Seated Lateral Shoulder Raise Muscles worked: Supraspinatus; Middle Deltoids; Trapezius Bench Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Keep knees bent and feet flat on floor. • Keep abdominals tight and maintain good spinal alignment. •...

  • Page 44: Back Exercises

    Back Exercises Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids Bench Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Keep knees bent and feet flat on floor. Lean head back against the bench. • Keep your spine aligned, abs tight and a slight arch in your lower back.

  • Page 45: Pulldowns

    Pulldowns Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps Bench Position: Flat Bench Forward Accessory: Bent Lat Bar Pulleys: Lat Tower Success Tips • Keep knees bent and feet flat on floor. • To determine the appropriate grip width for you, hold your arms straight out to your sides at shoulder height.

  • Page 46: Lying Lat Fly

    Back Exercises Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps Bench Position: Flat Bench Back Accessory: Shoulder Cuff Pulleys: Chest Bar Success Tips • Keep knees bent and feet flat on floor. • Keep your lats tightened throughout entire motion.

  • Page 47: Seated Lat Rows

    Seated Lat Rows Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Keep knees bent and feet flat on floor. • Do not bend your torso forward. •...

  • Page 48: French Press

    Arm Exercises French Press Muscles worked: Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Keep your upper arms motionless and your wrists straight. • Keep your chest lifted and maintain spinal alignment, keeping a very slight arch in your lower back.

  • Page 49: Cross Triceps Extension

    Muscles worked: Triceps Bench Position: 45˚ incline Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Keep your upper arm motionless and your wrists straight. • Keep your chest lifted, pinch your shoulder blades together and maintain a slight arch in lower back.

  • Page 50: Seated Triceps Extension

    Arm Exercises Seated Triceps Extension Muscles worked: Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Keep knees bent, feet flat on the floor. • Lay your head back against the bench. • Keep your chest lifted, shoulders pinched together, and a very slight arch in your lower back.

  • Page 51: Seated Biceps Curl

    Seated Biceps Curl Muscles worked: Biceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Keep your upper body motionless and your wrists straight. • Keep your chest lifted, trunk muscles tight and maintain a slight arch in lower back. •...

  • Page 52: Seated Wrist Extension

    Arm Exercises Muscles worked: Forearms Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Move slowly and keep tension in the back of the forearms at all times. • Keep your chest lifted, trunk muscles tightened, and a very slight arch in your lower back.

  • Page 53: Reverse Curl

    Reverse Curl Muscles worked: Brachialis; Brachioradialis; Biceps Bench Position: Removed Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Keep your upper body motionless, elbows at your sides and your wrists straight. • Keep your trunk muscles tight and maintain a slight arch in lower back.

  • Page 54: Standing Wrist Extension

    Arm Exercises Muscles worked: Forearms; Brachialis Bench Position: Removed Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Move slowly and keep tension in the wrists at all times. • Keep your chest lifted, trunk muscles tightened, and a very slight arch in your lower back.

  • Page 55: Abdominal Exercises

    Muscles worked: Rectus Abdominus Bench Position: Flat Bench Back Accessory: None Pulleys: None Success Tips • Keep your upper body, knees and hips stationary. Relax your neck. • Tighten your abs before you move. • Allow exhalation up and inhalation down without exaggerating breathing.

  • Page 56: Seated (Resisted) Abdominal Crunch

    Abdominal Exercises Seated (Resisted) Abdominal Crunch Muscles worked: Rectus Abdominus; Obliques Bench Position: 45˚ incline Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Do not lift your head or chin—your head should follow the rib motion rather than lead it. Maintain normal neck posture. •...

  • Page 57: Trunk Rotation

    Muscles worked: Rectus Abdominus; Obliques; Serratus Anterior Bench Position: Flat Bench Back Accessory: None Pulleys: Success Tips • Keep chest lifted, shoulders pinched, abs tight and slight arch in lower back. • This exercise must be performed correctly— failure to do so could result in injury. Use only low weight Rods.

  • Page 58: Lying Leg Extension

    Leg Exercises Muscles worked: Quadriceps Bench Position: Flat Bench Forward Accessory: Ankle Cuff Pulleys: Chest Bar Success Tips • Keep your chest lifted, spine aligned, abs tight and a very slight arch in your lower back. • Keep your upper thigh motionless throughout this exercise.

  • Page 59: Ankle Inversion

    Muscles worked: Tibialis Anterior and Posterior Bench Position: Flat Bench Forward Accessory: Ankle Cuff Pulleys: Chest Bar Pulleys Success Tips • Movement should occur only at the ankle— keep the rest of your body motionless. • Keep abs tight and do not lift your hips or excessively arch your back.

  • Page 60: Standing Hip Abduction

    Leg Exercises Muscles worked: Gluteus Maximus Bench Position: Removed Accessory: Ankle Cuff Pulleys: Chest Bar Success Tips • Keep your chest lifted, spine aligned, abs tight and a slight arch in your lower back. • Do not bend from waist or lower back. •...

  • Page 61: Seated Hip Abduction

    Muscles worked: Piriformis; Gluteus Maximus Bench Position: Flat Bench Forward Accessory: Ankle Cuff Pulleys: Chest Bar Success Tips • Keep your spine straight and your hips level—do not raise your hips during motion. • Use only a small range of motion. •...

  • Page 62: Bowflex® Motivator® 2 Warranty

    We want you to know that the Bowflex is a superior product. Your satisfaction is guaranteed. If, for any reason, you are not 100% satisfied with your Bowflex 2 home gym, please follow the instructions below to return your merchandise and receive a refund of the purchase price, less shipping and handling.

  • Page 63: Bowflex® Motivator® 2 Warranty Card

    © 2005, Nautilus Inc. All Rights Reserved. 16400 SE Nautilus Drive, Vancouver, Washington, USA 98683. Bowflex, and Motivator are registered trademarks of Nautilus Inc. 2 Home Gym Product Registration Card ®...
  • Page 64 Nautilus warrants to the original purchaser of the ® ® Bowflex Motivator 2 home gym that the Bowflex ® Motivator 2 home gym is free from defects in materials or workmanship, with the exceptions stated below. This warranty is not transferable...

  • Page 65: Muscle Chart

    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 Trapezius Serratus Anterior Rectus Abdominus Flexor Digitorum Superficials...
  • Page 66 (1-800-628-8458) for assistance. ©2005. Nautilus Inc. All rights reserved. Nautilus, Inc., World Headquarters, 16400 S.E. Nautilus Drive, Vancouver, Washington, USA 98683. Bowflex, the Bowflex Logo, Motivator, and Power Rod are either registered trademarks or trademarks of Nautilus, Inc. All others are trademarks of their respective companies.

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