Bowflex REVOLUTION Owner's Manual
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Bowflex REVOLUTION Owner's Manual

Fitness guide
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Special Edition Includes:
Dr. Ellington Darden's
Six Week Fast Fat Loss –
Body Leanness Program
The Bowflex Revolution
®
Owner's Manual
and Fitness Guide
PN000-5822 RevD (11/30/2009)

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Summary of Contents for Bowflex REVOLUTION

  • Page 1 Special Edition Includes: Dr. Ellington Darden’s Six Week Fast Fat Loss – Body Leanness Program The Bowflex Revolution ® Owner’s Manual and Fitness Guide PN000-5822 RevD (11/30/2009)

  • Page 2: Table Of Contents

    Owner’s Manual and Fitness Guide Table of Contents Safety Precautions Aerobic Rowing Position: Safety Warning Labels Breathing Performing Your Routine Getting to Know Your Bowflex Revolution Home Gym Cool Down ® Using Your Bowflex Revolution Home Gym The Workouts ®...

  • Page 3: Safety Precautions

    • Keep children away from this machine and/or supervise least 120” x 84” (304.8 cm x 213.4 cm) of free space them closely if they are near the machine or are present for safe operation of the Bowflex Revolution Keep ®...

  • Page 4: Safety Warning Labels

    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. If you need replacement labels, please call a Bowflex Representative at 1-800-628-8458. Label 1...
  • Page 5 Safety warning labels The following safety warnings are located in site specific areas on the unit. Please review and understand the safety warning labels and their locations on the unit prior to use. If you need to replace a warning label please call 1-800-628-8458 to obtain a new label. General use safety label.

  • Page 6: Getting To Know Your Bowflex Revolution ® Home Gym

    Getting to Know Your Bowflex Revolution home Gym ® Please take your time to read through the entire manual and follow it carefully before attempting to use your Bowflex Revolution home gym. Also locate and read all warning labels that are posted on the machine. It’s ®...

  • Page 7: Using Your Bowflex Revolution ® Home Gym

    Your Bowflex Revolution home Gym ® SpiraFlex Resistance ® The Bowflex Revolution home gym features an ® ingenious patented technology called SpiraFlex . The ® Bowflex Revolution muscle-building resistance comes ® in the form of these cleverly designed resistance packs, each constructed with a heavy-duty elastic strap inside the pack.

  • Page 8: Attaching Spiraflex ® Resistance Plates

    During assembly, you attached 5-lb (2.27kg) SpiraFlex ® resistance packs to the machine. The 5-lb packs are permanently attached to the machine. The Bowflex Revolution ® home gym comes with 220 lbs (100kg) of resistance packs in 5, 10, 20, and 40-lb packs (2.27kg, 4.54kg, 9.07kg, 18.14kg).

  • Page 9: Preparing For Use, Storing, And Moving

    Preparing to exercise To do exercises, read the instructions in this manual or on the exercise poster included with your machine. Each exercise uses a unique set of adjustable arm positions and cable connections. Using your Bowflex Revolution ® home gym should be easy: •...

  • Page 10: Maintenance

    Maintenance To store your machine, you can either leave it in the fully assembled, extended position, or you can raise the seat rail system to make a smaller footprint for storing. To raise the seat rail system, pull the pop pin on the lower seat rail at the leg extension assembly and use the handle to lift the seat rail assembly into place.

  • Page 11: Adjusting Cable Tension

    adjusting Cable Tension Pay close attention to maintenance of the cable tension. Over time and with heavy use, the cables are designed to give slightly. Located on the main engine housing is a tension control knob which allows you to increase the tension in the cables.

  • Page 12: Cable Hookup For Leg Exercises

    Cable hookup for leg exercises The drawings on this page show proper cable hookup when using the leg extension attachment. Please note that the freearms should be in position 9. The included Assembly Manual also contains information on how to attach both cables and machine attachments.

  • Page 13: Cable Hookup For Leg Press Exercises

    Cable hookup for leg Press exercises The drawings on this page show proper cable hookup for leg press exercises. Please note that the freearms should be in position 9.

  • Page 14: Storing Leg Press Cables

    Storing leg Press Cables Side View Step 1 Step 1 Step 2 Step 2 Step 3 Step 3 Step 4 Step 4...

  • Page 15: Storing Leg Extension Cables

    Storing leg extension Cables...

  • Page 16: Attaching Hand Grips And Foot Harnesses

    Grips Connect here for shorter hand You receive two hand grips with your Bowflex Revolution ® grip. home gym. Hand grips contain two D-rings on each grip, allowing for a shorter hand grip or longer hand grip, depending on the exercise.

  • Page 17: Attaching Accessories, Benches And Seats

    attaching accessories, Benches, and Seats Use the instructions on the following pages to attach each of the accessories/attachments. leg Press Seatback Use the leg press seatback when performing leg presses. Place the seatback in the opposite position to use as a back support for military presses and leg extensions.

  • Page 18: Preacher Curl

    attaching accessories, Benches, and Seats Preacher Curl Pull out the pop-pin and slide the Preacher Curl Assembly into place. When the Preacher Curl is at the desired height, release the pop- pin to lock in place. Pop-pin Multi-Position Bench The bench can be used in either of the following positions: •...

  • Page 19: Companion Equipment

    Handgrips & Foot Harnesses Heavy-duty steel construction for years of use Stand Size: 2 ½’ L x 2 ½’ W x 3’ H After ® Check out the Bowflex Revolution Accessory Rack and a wide selection of other great products available at www.bowflex.com...

  • Page 20: Defining Your Goals

    3-5 repetition range. When performing these reps, it is and health. Any exercise program must be supplemented more important to think of contracting the muscles faster with cardiovascular training, such as rowing on the Bowflex rather than attempting to move faster. Performing sport Revolution™.

  • Page 21: Reaching Your Goals

    Defining Your Goals designed program that provides balanced development to formula, you must experiment with several combinations of all parts of the body and includes both aerobic and strength variables. The variables are as follows: exercise. Only then will you meet your goals safely and •...

  • Page 22: Exercising Properly

    Key Points: We recommend that you warm up by rowing on the Bowflex Revolution home gym. ® • Do not lose spinal alignment — keep your chest lifted.

  • Page 23: The Workouts

    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 exercise that you can perform easily for 5 -10 reps without fatiguing.

  • Page 24: 20 Minute Upper/Lower Body

    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 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 25: Body Building

    The workouts 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 26: Circuit Training - Anaerobic/Cardiovascular

    The workouts Circuit Training – anaerobic/Cardiovascular Frequency: 2-3 Times Per week Time: about 20-45 Minutes 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 27: True Aerobic Circuit Training

    The workouts True aerobic Circuit Training Frequency: 2-3 Times Per week Time: about 20-60 Minutes Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine. By returning to the aerobic rowing exercise between each set you are increasing your aerobic capacity, endurance and burning fat as energy.

  • Page 28: Strength Training

    The workouts Strength Training Frequency: 3 Days Per week (M-w-F) Time: about 45-60 Minutes 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 29: Exercises

    Revolutionary way to exercise The Bowflex Revolution home gym provides an unparalleled number of exercises, with more than 90 exercises and over 400 ® total variations. You can switch quickly between hundreds of exercises with less setup time than most gym machines. That means a shorter workout while maintaining a higher, calorie-burning heart rate.
  • Page 30 Chest exercises Bench Press — Shoulder Horizontal Adduction (and elbow extension) Muscles worked: START FINISH Pectoralis Major; Deltoids; Triceps Bench Position: 45˚ incline Accessory: Long Hand Grips Adjustable Arm Position: 7 or 8 Success Tips • Maintain a 90° angle between upper arms and torso throughout motion.

  • Page 31: Chest Exercises

    Chest exercises Resisted Punch — Shoulder Flexion, Elbow Extension, Scapular Protraction Muscles worked: START FINISH Anterior Deltoid; Triceps; Pectoralis Major Bench Position: Flat Bench Back Accessory: Long Hand Grips Adjustable Arm Position: 8 (up/center) Success Tips • Maintain an upright, erect posture as your trunk rotates with the punch.

  • Page 32: Decline Chest Fly

    Chest exercises Decline Chest Fly Muscles worked: START FINISH Pectoralis Major; Anterior Deltoid Bench Position: 45˚ incline Accessory: Long Hand Grips Adjustable Arm Position: 5, 6, or 7 Success Tips • Maintain a 90º angle between your upper arms and your torso throughout START FINISH the exercise.
  • Page 33 Chest exercises Standing Chest Press — Shoulder Horizontal Adduction (and elbow extension) Muscles worked: START FINISH Pectoralis Major; Deltoids; Triceps. Also ankles, knees, hips and core in stabiliza- tion. Bench Position: Removed Accessory: Long Hand Grips Adjustable Arm Position: 3,4 or 5 Success Tips START FINISH...
  • Page 34 Chest exercises Incline Chest Press — Shoulder Horizontal Adduction (and elbow extension) Muscles worked: START FINISH Pectoralis Major; Deltoids; Triceps. Bench Position: 45º Accessory: Long Hand Grips Adjustable Arm Position: 7 or 8 Success Tips • Maintain a 90º angle between upper START FINISH arms and torso at the start of the press,...
  • Page 35 Chest exercises Standing Incline Chest Press w/ Alternating Motion — Shoulder Horizontal Adduction Muscles worked: START FINISH Pectoralis Major; Deltoids; Triceps. Also ankles, knees, hips and core in stabilization. Bench Position: Removed Accessory: Long Hand Grips Adjustable Arm Position: 4 or 5 Success Tips START FINISH...
  • Page 36 Chest exercises Standing Decline Chest Press — Shoulder Horizontal Adduction (and elbow extension) Muscles worked: START FINISH Pectoralis Major; Deltoids; Triceps. Also ankles, knees, hips and core in stabilization. Bench Position: Removed Accessory: Long Hand Grips Adjustable Arm Position: 3, 4 or 5 Success Tips •...
  • Page 37 Chest exercises Standing Chest Fly — Shoulder Horizontal Adduction (elbow stabilization) Muscles worked: START FINISH Pectoralis Major; Deltoids. Also ankles, knees, hips and core in stabilization. Bench Position: Removed Accessory: Long Hand Grips Adjustable Arm Position: 4, 5 or 6 Success Tips •...
  • Page 38 Chest exercises Standing Incline Chest Fly — Shoulder Horizontal Adduction (elbow stabilization) Muscles worked: START FINISH Pectoralis Major; Deltoids. Also ankles, knees, hips and core in stabilization. Bench Position: Removed Accessory: Long Hand Grips Adjustable Arm Position: 4, 5 or 6 Success Tips •...

  • Page 39: Shoulder Exercises

    Shoulder exercises Rear Deltoid Rows — Shoulder Horizontal Abduction (and elbow flexion) Muscles worked: FINISH START Rear and Middle Deltoids; Posterior Rotator Cuff; Upper Latissimus; Teres Major; Trapezius; Rhomboids Bench Position: Flat Bench Back Accessory: Long Hand Grips Adjustable Arm Position: 6, 7, or 8 Success Tips START...
  • Page 40 Shoulder exercises Seated Shoulder Press — Shoulder Adduction (and elbow extension) Muscles worked: START FINISH Front Deltoids; Upper Trapezius; Triceps Bench Position: Flat Bench Back Accessory: Long Hand Grips Adjustable Arm Position: 7. 8 Success Tips • Keep knees bent and feet on floor. •...

  • Page 41: Shoulder Exercises

    Shoulder exercises Shoulder Extension — (elbows stabilized) Muscles worked: START FINISH Latissimus Dorsi; Teres Major; Rear Del- toid; Middle Trapezius; Rhomboids; Triceps Bench Position: Flat Bench Back Accessory: Long Hand Grips Adjustable Arm Position: 8 or 9 Success Tips • Keep knees bent and feet flat START FINISH on floor.

  • Page 42: Scapular Depression

    Shoulder exercises Scapular Protraction — (elbows stabilized) Muscles worked: START FINISH Serratus Anterior Bench Position: 45˚ incline Accessory: Long Hand Grips Adjustable Arm Position: Success Tips • Keep knees bent and feet flat on floor. Lean head back against START FINISH the bench.
  • Page 43 Shoulder exercises Lying Front Shoulder Raise — Shoulder Flexion (elbows stabilized) Muscles worked: START FINISH Front and Middle Deltoids Bench Position: Flat Bench Back Accessory: Long Hand Grips Adjustable Arm Position: Success Tips • Keep knees bent and feet flat on floor.

  • Page 44: Scapular Retraction

    Shoulder exercises Seated Lateral Shoulder Raise — Shoulder Abduction (elbows stabilized) Muscles worked: START FINISH Supraspinatus; Middle Deltoids; Trapezius Bench Position: Flat Bench Forward Accessory: Hand Grips Adjustable Arm Position: Success Tips • Keep knees bent and feet flat START FINISH on floor.
  • Page 45 Shoulder exercises Standing Shoulder Press — Shoulder Abduction (and elbow extension) Muscles worked: START FINISH Deltoids; Triceps. Also ankles, knees, hips and core in stabilization. Bench Position: Removed Accessory: Long Hand Grips Adjustable Arm Position: 5, 6 or 7 Success Tips •...
  • Page 46 Shoulder exercises Standing Front Shoulder Raise — Shoulder Flexion Muscles worked: START FINISH Deltoids. Also ankles, knees, hips and core in stabilization. Bench Position: Removed Accessory: Long Hand Grips Adjustable Arm Position: 7, 8 or 9 Success Tips • Stabilize body from your feet all the way START FINISH up through your trunk.
  • Page 47 Shoulder exercises Standing Cablecross Rear Deltoid Row — Shoulder Horizontal Abduction (and elbow flexion) Muscles worked: START FINISH Rear and Middle Deltoids; Posterior Rotator Cuff; Upper Lats; Teres Major; Rhomboids; Trapezius. Also ankles, knees, hips and core in stabilization. Bench Position: Removed Accessory: Long Hand Grips...
  • Page 48 Shoulder exercises Shoulder Internal Rotation w/ Full Shoulder Adduction Muscles worked: START FINISH Subscapularis Superior fibers; Pectoralis Major Bench Position: Flat Accessory: Long Hand Grips Adjustable Arm Position: 5 or 6 Success Tips • Control the motion during the entire START FINISH exercise.
  • Page 49 Shoulder exercises Shoulder External Rotation w/ Full Shoulder Adduction Muscles worked: START FINISH Posterior Deltoid; Teres minor; Infraspina- Bench Position: Removed Accessory: Long Hand Grips Adjustable Arm Position: 5 or 6 Success Tips • Control the motion during the entire START FINISH exercise.

  • Page 50: Back Exercises

    Back exercises Standing Wide Angle Lat Row – Shoulder extension (and elbow flexion) Muscles worked: START FINISH Latissimus Dorsi, Rear Deltoids, Biceps Teres Major. Also Hip and core stabilizers. Bench Position: Removed Accessory: Long hand grips Adjustable Arm Position: 4 or 5 Success Tips •...

  • Page 51: Lying Lat Fly

    Back exercises Seated Lat Rows — Shoulder Extension (and elbow flexion) Muscles worked: START FINISH Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps Bench Position: Flat Bench Back Accessory: Hand Grips Adjustable Arm Position: 8, 9 (low lat rows) 1, 2 (high lat rows) START FINISH Success Tips...

  • Page 52: Back Exercises

    Back exercises Stiff Arm Pulldown Muscles worked: START FINISH Latissimus Dorsi Bench Position: Removed START FINISH Accessory: • Sit on the Bench facing the • Keeping your arms straight, Hand Grips engine. slowly pinch your shoulder blades together. • Grasp the Hand Grips, palms Adjustable Arm Position: facing each other.
  • Page 53 Back exercises Standing Lat Row Low Pulley — Shoulder Extension (and elbow flexion) Muscles worked: START FINISH Latissimus Dorsi; Rear Deltoids; Biceps; Teres Major. Also hip and core stabilizer muscles. Bench Position: Removed Accessory: Long Hand Grips Adjustable Arm Position: 8, 9 Success Tips START...
  • Page 54 Back exercises Standing Single Arm Lat Row Low Pulley — Shoulder Extension Muscles worked: START FINISH Latissimus Dorsi; Rear Deltoids; Biceps; Teres Major. Also hip and core rotator muscles. Bench Position: Removed Accessory: Long Hand Grips Adjustable Arm Position: 8, 9 Success Tips START FINISH...

  • Page 55: Standing Low Back Extension

    Back exercises Seated Low Back Extension Muscles worked: START FINISH Errector Spinae Bench Position: removed, seated on seat pad Accessory: Long hand grips Adjustable Arm Position: 8 or 9 Success Tips • Keep knees bent, feet flat on the platform and shoulder blades pinched. START FINISH •...

  • Page 56: Lying Shoulder Pullover

    Back exercises Lying Shoulder Pullover Muscles worked: START FINISH Latissimus Dorsi; Teres Major; Deltoids; Triceps; Chest Bench Position: Flat Accessory: Long Hand Grips Adjustable Arm Position: 8, 9 Success Tips • Release your shoulderblades at the end START FINISH of each repetition and initiate each new •...

  • Page 57: Wide Pulldowns

    Back exercises Wide Pulldowns — Shoulder Adduction (with elbow flexion) Muscles worked: START FINISH Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps Bench Position: Flat Bench Forward Accessory: Hand Grips Adjustable Arm Position: 1, 2 Success Tips • Keep knees bent and feet flat on floor. START FINISH •...

  • Page 58: Arm Exercises

    arm exercises Triceps Pushdown — Elbow Extension Muscles worked: START FINISH Triceps Bench Position: Removed Accessory: Hand Grips Adjustable Arm Position: 0, 1 Success Tips • Keep your upper arms motionless and your wrists straight. START FINISH • Keep your chest lifted, abs tight and •...
  • Page 59 arm exercises Standing French Press – Elbow extension form a shoulder flexed position Muscles worked: START FINISH Triceps. Also ankles, knees, hips, shoul- ders & core in stabilization. Bench Position: Removed Accessory: Long hand grips Adjustable Arm Position: 8 or 9 Success Tips •...

  • Page 60: Arm Exercises

    arm exercises Lying 45° Triceps Extension — Elbow Extension Muscles worked: START FINISH Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Adjustable Arm Position: Success Tips • Keep your upper arms motionless and your wrists straight throughout the START FINISH entire exercise.
  • Page 61 arm exercises Rope Pushdowns – Elbow extension Muscles worked: START FINISH Triceps Bench Position: Removed Accessory: Long hand grips Adjustable Arm Position: 0 or 1 Success Tips • Keep knees slightly bent, feet flat on the platform. START FINISH • Keep abs tight, chest lifted and a slight •...
  • Page 62 arm exercises Standing Biceps Curl – Elbow flexion from a shoulder extended position Muscles worked: START FINISH Biceps Bench Position: Removed Accessory: Long hand grips Adjustable Arm Position: 8 or 9 Success Tips • Stand in front of the platform facing away from the engine with a staggered START FINISH...

  • Page 63: Standing Biceps Curl

    arm exercises Standing Biceps Curl — Elbow Flexion (in supination) Muscles worked: START FINISH Biceps; Brachialis; Brachioradialis Bench Position: Removed Accessory: Hand Grips Adjustable Arm Position: 8, 9 Success Tips • Keep your chest lifted, abs tight and a very slight arch in your lower back. START FINISH •...
  • Page 64 arm exercises Preacher Curl — Elbow Flexion (in supination) Muscles worked: START FINISH Biceps; Brachialis; Brachioradialis Bench Position: Seat Accessory: Preacher Curl Attachment, Curl Bar; Leg Press Seat Back (optional) Adjustable Arm Position: Success Tips • Keep wrists straight. START FINISH •...

  • Page 65: Tricep Kickback

    arm exercises Tricep Kickback Muscles worked: START FINISH Triceps Bench Position: Flat Back Bench Accessory: Hand Grips Adjustable Arm Position: 8 or 9 Success Tips • Maintain good spinal alignment. START FINISH • Keep your arm at your side and your wrist straight throughout entire motion.

  • Page 66: Seated Wrist Extension

    arm exercises Lying Biceps Curl — Elbow Flexion (in supination) Muscles worked: START FINISH Biceps; Brachialis; Brachioradialis Bench Position: Flat Bench Forward Accessory: Hand Grips Adjustable Arm Position: Success Tips • Keep your upper arms motionless and your wrists straight throughout the START FINISH entire exercise.
  • Page 67 arm exercises Standing Wrist Curls – Wrist flexion from elbow flexed position Muscles worked: START FINISH Biceps, Flexor Digitorum, Flexor Carpi Radialis Bench Position: Removed Accessory: Long hand grips Adjustable Arm Position: 8 or 9 Success Tips • Stand on the platform facing the engine. START FINISH •...
  • Page 68 arm exercises Seated Wrist Curl — Wrist Flexion Muscles worked: START FINISH Flexor Digitorum; Flexor Carpi Radialis Bench Position: Flat Bench Back Accessory: Hand Grips Adjustable Arm Position: Success Tips • Move slowly, keeping tension in the START FINISH front of the forearms at all times. •...

  • Page 69: Abdominal Exercises

    abdominal exercises Standing Trunk Rotation Muscles worked: START FINISH Rectus Abdominus, Obliques, Spinal Erec- tors and Serratus Anterior Bench Position: Removed Accessory: Long hand grips Adjustable Arm Position: 4 or 5 Success Tips • Keep your knees slightly bent and feet START FINISH flat on the floor.
  • Page 70 abdominal exercises Kneeling “Wood Chop” – High to Low Trunk flexion with rotation Muscles worked: START FINISH Rectus Abdominus, Obliques, and Serratus Anterior Bench Position: Removed Accessory: Long hand grips Adjustable Arm Position: 0 or 1 Success Tips • This exercise must be performed START FINISH correctly, failure to do so could result in...

  • Page 71: Abdominal Exercises

    abdominal exercises Reverse Crunch — Spinal Flexion Muscles worked: START FINISH Rectus Abdominus; Obliques Bench Position: Flat Bench Back Accessory: None Adjustable Arm Position: None Success Tips • Keep your upper body, knees and hips stationary. Relax your neck. START FINISH •...
  • Page 72 abdominal exercises Seated (Resisted) Abdominal Crunch — Spinal Flexion Muscles worked: START FINISH Rectus Abdominus; Obliques Bench Position: 45˚ incline Accessory: Hand Grips Adjustable Arm Position: Success Tips • Do not lift your head or chin—your head should follow the rib motion rather than START FINISH lead it.

  • Page 73: Leg Exercises

    leg exercises Leg Extension Muscles worked: START FINISH Quadriceps Bench Position: Leg Extension Seat Accessory: Leg Extension (refer to instructions for hook- ing up the cables for leg exercises); Leg Press Seat Back (optional) Adjustable Arm Position: Success Tips START FINISH •...

  • Page 74: Lying Leg Extension

    leg exercises Lying Leg Extension Muscles worked: START FINISH Quadriceps Bench Position: Flat Accessory: Foot harness Adjustable Arm Position: Success Tips • Keep your hip and upper thigh motionless throughout the exercise. START FINISH • Lift your chest, keep your abs tight and •...

  • Page 75: Leg Exercises

    leg exercises Standing Leg Kickback — Hip and Knee Extension Muscles worked: START FINISH Gluteus Maximus; Hamstring muscles Bench Position: Removed Accessory: Foot Harness Adjustable Arm Position: Success Tips • Keep your chest lifted, spine aligned, abs tight and a very slight arch in your START FINISH lower back.

  • Page 76: Ankle Eversion

    leg exercises Ankle Eversion Muscles worked: START FINISH Peroneals Bench Position: Flat Bench Forward Accessory: Foot Harness Adjustable Arm Position: Success Tips • Movement should occur only at the ankle—keep the rest of your body START FINISH FINISH motionless. • Sit on the Bench, with one side •...
  • Page 77 leg exercises Hip Abduction Muscles worked: START FINISH Gluteus Minimus; Gluteus Medius; Tensor Fasciae Latae Bench Position: Not used Accessory: Foot Harness Adjustable Arm Position: Success Tips • Keep your chest lifted, spine aligned, abs START FINISH tight and a slight arch in your lower back. •...

  • Page 78: Standing Hip Flexion

    leg exercises Standing Hip Flexion Muscles worked: START FINISH Iliacus, Psoas, Rectus Femoris Bench Position: Removed Accessory: Foot harness Adjustable Arm Position: Success Tips • Make sure all the motion is occurring at your hip. START FINISH • Keep the torso tight throughout the •...
  • Page 79 leg exercises Standing Hip External Rotation Muscles worked: START FINISH Glute medius posterior fibers, Piraformis and other deep rotators Bench Position: Removed Accessory: Foot harness Adjustable Arm Position: Success Tips START FINISH • Make sure all the motion is occurring at •...
  • Page 80 leg exercises Leg Press Muscles worked: START FINISH Quadriceps Bench Position: Removed Accessory: Sliding seat; Leg Press Plate Adjustable Arm Position: Success Tips • Keep your spine in good posture. START FINISH • Straighten but do not lock your knees. •...

  • Page 81: Calf Raise

    leg exercises Calf Raise Muscles worked: START FINISH Gastrocnemius; Soleus Bench Position: Removed Accessory: Sliding seat; Foot Harness; Leg Press Plate Adjustable Arm Position: Success Tips • Keep your chest lifted, spine aligned, abs tight and a slight arch in your lower START FINISH back.
  • Page 83 Muscle Chart Sternocleidomastoid Trapezius Pectoralis Major Anterior Deltoid Serratus Anterior Posterior Deltoid Medial Deltoid Infraspinatus Biceps Rectus Abdominus Teres Major Brachialis Flexor Digitorum Superficials Triceps External Obliques Latissimus Dorsi Brachioradialis Erector Pronator Teres Spinae Flexor Carpi Gluteus Radialis Medius Tensor Gluteus Fasciae Maximus...
  • Page 84 exercise log Please feel free to make copies of this chart to continue your exercise log. EXERCISE DATE DATE DATE DATE DATE DATE Sets Bench Press 10, 9 Reps 120, 130 Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps...

  • Page 85: Muscle Chart

    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 exercises listed in this program have been changed in order to match the names of the exercises in this manual.
  • Page 86 Before beginning this program consult your physician or health care professional. Show this plan and your Bowflex Revolution Owner’s ™ Manual to your physician or health care pro fessional. Only he or she can determine if this course is appropriate for your particular age and condition.

  • Page 87: Exercise Log

    The exercises performed on it allowed the participants ® to build muscle, which accelerated their metabolisms, and produced faster and greater fat losses. The plan worked so well that it became know as The Bowflex Body Leanness Program. ®...
  • Page 88 Measurements women Measure: If you would like to measure your personal before-and- after results, there are several steps you need to take. Suprailium, triceps, and thigh. It is important that you accurately perform each task, then at the end of the six-week program, repeat the Men Measure: process in the same manner.

  • Page 89: Bowflex ® Body Leanness Program

    Measurements Skinfold Measurements To accurately track your progress through this six-week program, it is necessary to take skinfold measurements. By measuring yourself in this way, you will be able to determine your lean-body mass and your body-fat percentage. The goal of this program is to increase your lean-body mass and decrease your body-fat percentage. Please read this section carefully.
  • Page 90 Measurements using Calipers when Measuring Skinfolds The procedure for measuring skinfold thickness is to grasp firmly with the thumb and forefinger a fold of skin and surface fat and pull it away from the underlying muscle. Take the caliper in your other hand and open the jaws. Clamp the jaws over the pinched skin and fat.
  • Page 91 Determining Your Body Fat To use The nomogram: 1) Locate the sum of your three skinfolds in the right column and mark it. 2) Locate your age in years on the far left column and mark it. 3) Connect the two marks with a straightedge. Where the straightedge intersects the line in the middle column appropriate to you, you will find your body-fat percentage.
  • Page 92 Calculating lean Body Mass Now that you know your body-fat percentage, you can calculate your lean-body percentage. This will eventually show you how many pounds of muscle were added to your body, after completing the program. For example: Before the program, Joe weighs 200 pounds (90.7 kg) and measures 30% fat, which amounts to 60 pounds (27.2 kg).
  • Page 93 Total Percent Body Fat If you wish to submit your results, please send to: Bowflex Results, 16400 SE Nautilus Drive, Vancouver, WA 98683. Or you may fax this sheet to Bowflex Results at 1-360-694-7755. Please include your name, address, and...
  • Page 94 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 important. The movement for each repetition should be 4 seconds in the positive phase and 4 seconds in the negative. Keep the motion slow and smooth.
  • Page 95 eating Guidelines You will be following a reduced-calorie nutrition program, which is divided into three two-week segments. The program is a proven method for achieving maximal fat loss over a six-week period. It consists of a carbohydrate- rich, descending-calorie eating plan, and a superhydration routine. Follow a Carbohydrate-Rich, Descending-Calorie eating Plan: Approximately 60 percent of the daily calories should be from carbohydrates.
  • Page 96 Superhydrate Your System Drinking plenty of water is essential to the success Don’t be surprised if you have to make more than a of this program. Drinking the recommended amount dozen trips to the rest room, especially during the of water can seem like a challenge at first. Stick with first week of the program.
  • Page 97 The eating Plan The menus in the Bowflex eating plan are designed You’ll always have a 300 calorie breakfast, a 300 ® for maximum fat-loss effectiveness calorie lunch, and a 300 calorie dinner (women), or 500 and nutritional value. For best results, follow calorie dinner (men).
  • Page 98 The eating Plan – US Measurements • Campbell’s Healthy Request Hearty Noncaloric beverage ® Breakfast = 300 calories Vegetable Beef, 16-oz. can (260) Men add: Choice of bagel, cereal or shake. 1/2 slice whole-wheat bread (35) 2 slices whole wheat bread (140) 1 t.
  • Page 99 The eating Plan – Metric Measurements* Soup (choice of one soup) Steak Dinner Breakfast = 300 calories • Healthy Choice Hearty Chicken, 420 g can 85 g lean sirloin, broiled (176) ® Choice of bagel, cereal or shake. (260), or 120 ml sweet peas, canned, no salt •...
  • Page 100 Shopping list Quantities needed for listed items will depend on your Meat, Poultry, Fish and entrees specific selections. Review your choices and adjust Chicken (thin sliced), turkey (thin sliced), tuna the shopping list accordingly. It may be helpful for you (canned in water), sirloin steak (lean).
  • Page 101 But first you might want to try a twist of lemon or lime added to the q. why is it so important i perform the Bowflex ® water from your tap. Some people say it makes a exercises with a 4-second count on the lifting and significant difference in the taste.
  • Page 102 50 minutes: 25 minutes for your workout cold water each day. and 25 minutes supervising your partner’s workout. • Your partner should be someone with whom you’ll Continue your Bowflex exercise routine at the ® share a spirit of cooperation, not competition.
  • Page 103 Maintenance Routine 2 you’ll be able to consume other foods than those 1. Leg Curl listed in the Bowflex® eating plan. By then, however, 2. Leg Extension you should know the value of being a smart shopper 3. Standing Lateral Shoulder Raise and a wise eater.

  • Page 104: Limited Warranty

    Your satisfaction is guaranteed. If, Warranty terms may differ outside the USA. for any reason, you are not 100% satisfied with your Bowflex To make this warranty effective, you must completely fill out Revolution ®...

  • Page 105: Warranty Registration Card

    ©2005. Nautilus, Inc. All rights reserved. Nautilus, Bowflex, the Bowflex logo, Bowflex Revolution and Power Rod are either registered trademarks or trademarks of Nautilus, Inc. All other trademarks are owned by their respective companies.
  • Page 106 Nautilus, Inc. warrants to the original purchaser how To Obtain Service (such as floods or power surges). of this Bowflex® product that the equipment is To obtain service for a Bowflex® Fitness • Use in any commercial or institutional free from defects in materials or workmanship, Product, contact an authorized Bowflex®...

  • Page 107: Important Contact Numbers

    Important Contact Numbers If you need assistance, please have both the serial number of your machine and the date of purchase available when you contact the appropriate Nautilus office listed below. To locate the Please record the following information for future reference. serial number label on your machine, refer to the Safety Warning Labels information in this manual.

  • Page 108: Warranty Information

    ©2009 Nautilus, Inc. All rights reserved. Nautilus, Bowflex, the Bowflex logo, Bowflex Revolution and Power Rod are either registered trademarks or trademarks of Nautilus, Inc. All other trademarks are owned by their respective companies. Nautilus, Inc., World Headquarters, 16400 SE Nautilus Drive, Vancouver, Washington, USA 98683 1-800-NAUTILUS www.nautilus.com...

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