Bowflex Revolution FT Owner's Manual
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Bowflex Revolution FT Owner's Manual

Owner’s manual and fitness guide
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Special Edition Includes:
Dr. Ellington Darden's
Six Week Fast Fat Loss –
Body Leanness Program
Bowflex Revolution
FT
®
Owner's Manual
and Fitness Guide
PN001-7059 RevB (10/28/2009)

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Summary of Contents for Bowflex Revolution FT

  • Page 1 Special Edition Includes: Dr. Ellington Darden’s Six Week Fast Fat Loss – Body Leanness Program Bowflex Revolution ® Owner’s Manual and Fitness Guide PN001-7059 RevB (10/28/2009)

  • Page 2: Table Of Contents

    Owner’s Manual and Fitness Guide Table of Contents Safety Precautions The Workouts Safety Warning Labels 20 Minute Better Body Workout Advanced General Conditioning Getting to Know Your Bowflex Revolution FT Machine 20 Minute Upper/Lower Body ® Using Your Bowflex Revolution FT Functional Trainer Body Building ®...

  • Page 3: Safety Precautions

    84” x 84” (213.4cm x 213.4cm) least of free space for safe others in charge of children should be aware of their operation of the Bowflex Revolution FT functional trainer. ® respective responsibilities. Moving parts that may appear Keep third parties out of this area when the machine is in to present obvious hazards to adults may not appear to do use.

  • Page 4: Safety Warning Labels

    FT 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. If you need replacement labels, please call a Bowflex Representative at 1-800-628-8458. Label 2...

  • Page 5: Label

    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 ® Ft Machine

    Getting to Know Your Bowflex Revolution FT Machine ® Please take your time to read through the entire manual and follow it carefully before attempting to use your Bowflex Revolution FT functional trainer. Also locate and read all warning labels that are posted on the machine.

  • Page 7: Using Your Bowflex Revolution ® Ft Functional Trainer

    9.07kg, 18.14kg). The real power of the workout is in the RESISTANCE, not the weight. And that means you can quickly and easily stack these lightweight resistance plates on to the Bowflex Revolution FT – just like free ® weights – and get a great workout.

  • Page 8: Attaching Spiraflex ® Resistance Packs

    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 ® FT functional trainer comes with 200 lbs (90.72kg) 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 ® functional trainer should be easy: •...

  • Page 10: Maintenance

    Maintenance When you store your machine, it is advisable to raise the adjustable arms to the 0 position and make sure they are locked in place. Preventative Maintenance Keeping your machine in good repair takes a minimal amount of time, and will ensure you have many years of use.

  • 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 Routing And Storage

    Cable Routing and Storage Squat Frame Pulley Cables To install the Squat Frame Pulley cables, remove the ball end from the rope by pressing the insert out of the ball (Figure A), and slide the ball off the rope. Route the cable under the pulley closest to the engine and reinstall the ball end (Figure B).
  • Page 13 Cable Routing and Storage When the Squat Pulley cables are not in use, store them by wrapping around the rope hooks as shown. Hooks...

  • Page 14: Attaching Accessories

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

  • Page 15: Companion Equipment

    ® the variety of exercises that you can include in your workout routine. Nautilus Anti-burst Stability Ball ® Check out the Bowflex SelectTech Benches and a wide selection of other great products ® ® available at www.bowflex.com and at www.nautilusinc.com...

  • Page 16: 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 fitness program. Muscle Strength is the maximum force you can exert against decreases.

  • Page 17: Reaching Your Goals

    Defining Your Goals 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 • Training Frequency: The number of times you train per efficiently.

  • Page 18: Exercising Properly

    It is important to warm up each muscle group before doing yourself into a relaxed state. strenuous resisted exercise. We recommend that you warm up by doing light stretching and performing light exercises on the Bowflex Revolution FT functional trainer. ® Breathing The most important part of breathing during exercise is, quite simply, that you do it.

  • Page 19: 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 20: 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 21: 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 22: 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 23: 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 24: Exercises

    Revolutionary way to exercise The Bowflex Revolution FT functional trainer provides more than 90 exercises and over 300 total variations. You can switch ® quickly between dozens of exercises with less setup time than most gym machines. That means a shorter workout while maintaining a higher, calorie-burning heart rate.

  • Page 25: Chest Exercises

    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. Position: Standing—facing outward. Accessory: Long Hand Grips Adjustable Arm Position: 3,4 or 5 Success Tips START FINISH...
  • Page 26 Chest exercises – Standing Incline Chest Press Shoulder Horizontal Adduction (and elbow extension) Muscles worked: START FINISH Pectoralis Major; Deltoids; Triceps. Also ankles, knees, hips and core in stabilization. Position: Standing—facing outward. Accessory: Long hand grips Adjustable Arm Position: 4 or 5 Success Tips •...
  • Page 27 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. Position: Standing—facing outward. Accessory: Long hand grips Adjustable Arm Position: 3, 4 or 5 Success Tips •...
  • Page 28 Chest exercises Bench Press — Shoulder Horizontal Adduction (and elbow extension) Muscles worked: START FINISH Pectoralis Major; Deltoids; Triceps. Also core and hip stabilizer muscles (when using Ball). Position: Seated—facing outward. Accessory: Long Hand Grips, Bench/Ball Adjustable Arm Position: 5 or 6 FINISH START Success Tips...
  • Page 29 Chest exercises Decline Bench Press — Shoulder Horizontal Adduction (and elbow extension) Muscles worked: START FINISH Pectoralis Major; Deltoids; Triceps. Also core and hip stabilizer muscles (when using Ball). Position: Seated—facing outward. Accessory: Long Hand Grips; Bench/Ball Adjustable Arm Position: 3 or 4 Success Tips START...
  • Page 30 Chest exercises – Standing Chest Fly Shoulder Horizontal Adduction (elbow stabilization) Muscles worked: START FINISH Pectoralis Major; Deltoids; Triceps. Also ankles, knees, hips and core in stabilization. Position: Standing—facing outward. Accessory: Long Hand Grips Adjustable Arm Position: 4, 5 or 6 Success Tips •...
  • Page 31 Chest exercises Standing Incline Chest Fly – Shoulder Horizontal Adduction (elbow stabilization) Muscles worked: START FINISH Pectoralis Major; Deltoids; Triceps. Also ankles, knees, hips and core in stabiliza- tion. Position: Standing—facing outward. Accessory: Long Hand Grips Adjustable Arm Position: 4, 5 or 6 Success Tips START FINISH...
  • Page 32 Chest exercises Incline Chest Fly — Shoulder Horizontal Adduction (elbow stabilized) Muscles worked: START FINISH Pectoralis Major; Anterior Deltoid. Also core and hip stabilizer muscles (when using Ball). Position: Seated—facing outward Accessory: Hand Grips; Bench/Ball Adjustable Arm Position: 6 or 7 START FINISH Success Tips...

  • Page 33: Shoulder Exercises

    Shoulder exercises – Standing Shoulder Press Shoulder Abduction (and elbow extension) Muscles worked: START START FINISH FINISH Deltoids; Triceps. Also ankles, knees, hips and core in stabilization. Position: Standing—facing outward. Accessory: Long Hand Grips Adjustable Arm Position: 5, 6 or 7 Success Tips •...
  • Page 34 Shoulder exercises Seated Shoulder Press — Shoulder Adduction (and elbow extension) Muscles worked: START FINISH Front Deltoids; Upper Trapezius; Triceps. Also core and hip stabilizer muscles (when using Ball). Position: Seated—facing outward Accessory: Long Hand Grips; Bench/Ball Adjustable Arm Position: 7 or 8 START FINISH...
  • Page 35 Shoulder exercises Seated Forearm Lateral Shoulder Raise — Elbows stabilized Muscles worked: START FINISH Middle Deltoids; Supraspinatus; Upper Tra- pezius. Also core and hip stabilizer muscles (when using Ball). Position: Seated—facing outward. Accessory: Long Hand Grips; Bench/Ball Pulleys / Adjustable Arm Position: Squat Frame Pulleys —Narrow Pulleys / 0 START...
  • Page 36 Shoulder exercises – Standing Shoulder Flexion Shoulder Flexion Muscles worked: START FINISH Deltoids. Also ankles, knees, hips and core in stabilization. Position: Standing—facing outward. 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 37 Shoulder exercises Standing Crossover 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 and Trapezius. Also ankles, knees, hips and core in stabilization. Position: Standing—facing machine.
  • Page 38 Shoulder exercises Crossover Bent Rear Delt Row Muscles worked: START FINISH Teres Major; Rear Deltoids. Also core muscle group for stability. Position: Standing—facing machine. Accessory: Short Hand Grips Pulleys / Adjustable Arm Position: Squat Frame Pulleys / 0 Success Tips START FINISH •...
  • Page 39 Shoulder exercises Crossover Reverse Fly — Shoulder Horizontal Abduction (elbows stabilized in slight flexion) Muscles worked: START FINISH Rear Deltoids; Middle Deltoids; Trapezius; Rhomboids Position: Standing—facing machine. Accessory: Hand Grips Adjustable Arm Position: 6 or 7 Success Tips • Do not lose spinal alignment—keep START FINISH your chest lifted.
  • Page 40 Shoulder exercises Shoulder Internal Rotation w/ Full Shoulder Adduction Muscles worked: START FINISH Subscapularis Superior fibers; Pectoralis Major Position: Standing—facing right or left. Accessory: Long hand grips Adjustable Arm Position: 5 or 6 Success Tips • Control the motion during the entire START FINISH exercise.
  • Page 41 Shoulder exercises Shoulder Internal Rotation w/ 90º of Abduction Muscles worked: START FINISH Subscapularis Middle\Inferior fibers; Pectoralis Major Position: Standing—facing outward. Accessory: Long hand grips Adjustable Arm Position: 2 or 3 Success Tips • Control the motion during the entire START FINISH exercise.

  • Page 42: Scapular Depression

    Shoulder exercises Scapular Depression Muscles worked: START FINISH Lower Trapezius Position: Standing—facing outward. Accessory: Long Hand Grips Adjustable Arm Position: Success Tips • Do not lose spinal alignment, keep your chest lifted and head on the bench. START FINISH • Keep knees bent and feet flat on the •...

  • Page 43: Scapular Retraction

    Shoulder exercises Scapular Retraction Muscles worked: START FINISH Middle Trapezius; Rhomboids Position: Standing—facing machine. Accessory: Short Hand Grips Adjustable Arm Position: 0 or 1 Success Tips • Do not lose spinal alignment—keep your chest lifted. START FINISH • Keep knees bent and feet in a staggered •...

  • Page 44: Back Exercises

    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 stabilizers. Position: Standing—facing machine. Accessory: Long Hand Grips Adjustable Arm Position: 8 or 9 Success Tips •...
  • Page 45 Back exercises Standing Single Arm Lat Row Low Pulley – Shoulder extension (with elbow flexion and trunk rotation) Muscles worked: START FINISH Latissimus Dorsi; Rear Deltoids; Biceps; Teres Major. Also Hip and core stabilizers. Position: Standing—facing machine. Accessory: Long Hand Grips Adjustable Arm Position: 8 or 9 Success Tips...

  • Page 46: Stiff Arm Pulldown

    Back exercises Standing Lat Row Alternating Motion Low Pulley – Shoulder extension (and elbow flexion) Muscles worked: START FINISH Latissimus Dorsi; Rear Deltoids; Biceps; Teres Major. Also Hip and core stabilizers. Position: Standing—facing machine. Accessory: Long Hand Grips Adjustable Arm Position: 8 or 9 Success Tips •...

  • Page 47: Standing Low Back Extension

    Back exercises Standing Low Back Extension Muscles worked: START FINISH Errector Spinae. Also hip, knee and ankle stabilizers. Position: Standing—facing machine. Accessory: Squat Harness Adjustable Arm Position: 8 or 9 Success Tips • Keep knees bent, feet flat on the floor START FINISH and shoulder blades pinched.

  • Page 48: Lying Shoulder Pullover

    Back exercises Crossover Narrow Pulldowns — Shoulder Extension (with elbow flexion) Muscles worked: START FINISH Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps Position: Kneeling—facing machine. Accessory: Short Hand Grips; Bench/Ball Pulleys / Adjustable Arm Position: Success Tips START FINISH • Lift your chest. •...
  • Page 49 Back exercises Seated Lat Rows — Shoulder extension (and elbow flexion) Muscles worked: START FINISH Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps. Also core and hip stabilizer muscles (when using Ball). Position: Seated—facing machine. Accessory: Hand Grips; Bench/Ball Adjustable Arm Position: 6, 7 or 8 Success Tips START...

  • Page 50: Arm Exercises

    arm exercises Triceps Pushdown — Elbow extension Muscles worked: START FINISH Triceps Position: Standing—facing machine. Accessory: Long Hand Grips Adjustable Arm Position: Success Tips • Keep your upper arms motionless and your wrists straight. START FINISH • Keep your chest lifted and maintain •...
  • Page 51 arm exercises – Standing French Press Elbow extension from a shoulder flexed position Muscles worked: START FINISH Triceps. Also ankles, knees, hips, shoulders & core in stabilization. Position: Standing—facing outward. Accessory: Long Hand Grips Adjustable Arm Position: 0 or 1 Success Tips •...
  • Page 52 arm exercises Resisted Dip — Elbow extension Muscles worked: START FINISH Triceps Position: Standing—facing outward. Accessory: Long Hand Grips Adjustable Arm Position: Success Tips • Lift your chest, keep your knees slightly bent and feet on Platform. START FINISH • Keep your back straight and knees •...

  • Page 53: Cross Triceps Extension

    arm exercises Cross Triceps Extension Muscles worked: START FINISH Triceps. Also core and hip stabilizers. Position: Standing—at a 45° anglt to the machine. Accessory: Long Hand Grips; Bench/Ball Adjustable Arm Position: 1 or 2 Success Tips • Keep your chest lifted and maintain a very slight arch in your lower back.

  • Page 54: Standing Biceps Curl

    arm exercises – Standing Biceps Curl Elbow flexion from a shoulder extended position Muscles worked: START FINISH Biceps Position: Standing—facing outward. 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 55 arm exercises Standing Biceps Curl — Elbow flexion (in supination) Muscles worked: START FINISH Biceps Position: Standing—facing the machine. Accessory: Short Hand Grips Pulleys / Adjustable Arm Position: 7 or 8 Success Tips START FINISH • Keep your knees bent and feet on Platform.
  • Page 56 arm exercises Seated Biceps Curl — Elbow extension (in supination) Muscles worked: START FINISH Biceps. Also core and hip stabilizer muscles (when using Ball). Position: Seated—facing outward. Accessory: Short Hand Grips; Bench/Ball Pulleys / Adjustable Arm Position: Squat Frame Pulleys Success Tips START FINISH...
  • Page 57 arm exercises Concentration Biceps Curl — Flexion (in supination) Muscles worked: START FINISH Biceps Position: Standing—facing right or left. Accessory: Short Hand Grips Pulleys / Adjustable Arm Position: Squat Frame Pulleys Success Tips START FINISH • Keep your knees bent and feet on Platform.

  • Page 58: Standing Wrist Extension

    arm exercises – Standing Wrist Extension Wrist extension from an elbow flexed position Muscles worked: START FINISH Extensor Digitorum; Extensor Carpi Ulnaris Position: Standing—facing machine. Accessory: Long Hand Grips Adjustable Arm Position: 8 or 9 Success Tips • Stand on the platform facing the engine. START FINISH •...

  • Page 59: Abdominal Exercises

    abdominal exercises Standing Trunk Rotation Muscles worked: START FINISH Rectus Abdominus; Obliques; Spinal Erec- tors; Serratus Anterior Position: Standing—facing right or left. Accessory: Long hand grips Adjustable Arm Position: 4 or 5 Success Tips START FINISH • Keep your knees slightly bent and feet flat on the floor.
  • Page 60 abdominal exercises Standing Oblique Crunch Muscles worked: START FINISH Rectus Abdominus, Obliques Position: Standing—facing right or left. Accessory: Long hand grips Adjustable Arm Position: 0 or 1 Success Tips • Keep your knees slightly bent and feet START FINISH flat on the floor. •...
  • Page 61 abdominal exercises Kneeling Low to High Trunk Rotation Muscles worked: START FINISH Rectus Abdominus; Obliques; and Serratus Anterior Position: Kneeling—facing right or left. Accessory: Long hand grips Adjustable Arm Position: Success Tips START FINISH • This exercise must be performed correctly, failure to do so could result in •...

  • Page 62: Leg Exercises

    leg exercises Standing Knee Extension Muscles worked: START FINISH Quadriceps Position: Standing—facing outward. Accessory: Foot Harness Adjustable Arm Position: Success Tips • Stabilize trunk and lower body. Do not lean or sway during the movement. START FINISH • Keep the working leg in a 30º hip-flexed •...

  • Page 63: Dead Lift

    leg exercises Dead Lift Muscles worked: START FINISH Gluteus Maximus Position: Standing—facing outward. Accessory: Hand Grips Pulleys / Adjustable Arm Position: Squat Frame Pulleys—Standard Pulley / 0 Success Tips START FINISH • Keep your knees slightly bent and feet on Platform. •...
  • Page 64 leg exercises Calf Raise — Ankle Plantarflexion (knee stabilized) Muscles worked: START FINISH Gastrocnemius; Soleus Position: Standing—facing the machine. Accessory: Squat Harness Pulleys / Adjustable Arm Position: Squat Frame Pulleys—Standard Pulley / 0 Success Tips START FINISH • Keep your knees slightly bent and toes/ balls of feet on Platform.
  • Page 65 leg exercises Lunge — Single leg hip extension w/ knee extension Muscles worked: START FINISH Quadriceps; Hamstrings; Gluteus Maximus; Calf muscles Position: Standing—facing the machine. Accessory: Squat Harness Pulleys / Adjustable Arm Position: Squat Frame Pulleys—Standard Pulley / 0 START FINISH Success Tips •...

  • Page 66: Standing Hip Extension

    leg exercises Standing Hip Extension w/ Knee Extension Muscles worked: START FINISH Gluteus Maximus; Hamstring muscles Position: Standing—facing machine. Accessory: Foot Harness Adjustable Arm Position: Success Tips • Keep your knees slightly bent and support foot on Platform. START FINISH •...

  • Page 67: Standing Hip Flexion

    leg exercises Standing Hip Flexion w/ Knee Flexion Muscles worked: START FINISH Iliacus; Psoas; Rectus Femoris Position: Standing—facing outward. Accessory: Foot harness Adjustable Arm Position: Success Tips • Make sure all the motion is occurring at START FINISH your hip. •...

  • Page 68: Standing Hip Abduction

    leg exercises Standing Hip Abduction Muscles worked: START FINISH Gluteus Minimus; Gluteus Medius Position: Standing—facing right or left. Accessory: Foot Harness Adjustable Arm Position: Success Tips • Keep your chest lifted, spine aligned, abs tight and a slight arch in your lower back. START FINISH •...
  • Page 69 leg exercises Standing Hip External Rotation Muscles worked: START FINISH Gracilis; Adductor Magnus Position: Standing—facing right or left. Accessory: Foot harness Adjustable Arm Position: Success Tips • Make sure all the motion is occurring at START FINISH your hip. • Keep the torso tight throughout the •...
  • Page 70 leg exercises Lying Hip External Rotation Muscles worked: START FINISH Tensor Facia Late; Piriformis; Glute Medius Anterior Fibers Position: Lying—right or left side toward engine. Accessory: Foot harness Adjustable Arm Position: Success Tips START FINISH • Make sure all the motion is occurring at your hip.

  • Page 71: Muscle Chart

    69 69 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...

  • Page 73: Exercise Log

    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 75: 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 exercises listed in this program have been changed in order to match the names of the exercises in this manual.
  • Page 76 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 77 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 78 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 79 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 80 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 81 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 82 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 83 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 84 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 85 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 86 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 87 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 88 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 89 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 90 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 91 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 92 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 93 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 94: Warranty Information

    • 10 Years on machine and SpiraFlex resistance packs. ® Warranty terms may differ outside the USA. We want you to know that the Bowflex Revolution ® functional trainer is a superior product. Your satisfaction is To make this warranty effective, you must completely fill guaranteed.
  • Page 95 ©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 96 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 97: Contact Information

    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. Please record the following information for future reference. To locate the serial number label on your machine, refer to the Safety Warning Labels information in this manual.
  • Page 98 © 2009 Nautilus, Inc. All rights reserved. Nautilus, Bowflex, the Bowflex logo, the Nautilus logo, Bowflex Revolution and SelectTech 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, WA 98683 1-800-NAUTILUS www.nautilus.com...

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