Bowflex 003 3211 120108A Users Manual

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2015-03-12

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Classic Home Gym
Owner’s Manual

English
Nautilus® Bowflex® Schwinn® Fitness StairMaster® Universal® Nautilus Institute®

003-3211-120108A

Table of Contents

Decline Bench Press................................... 21
Incline Bench Press.................................... 21
Seated Shoulder Press............................... 22
Front Shoulder Raise................................... 22
Scapular Retraction.................................... 23
Crossover Seated Rear Deltiod Rows...... 23
Seated Low Back Extension...................... 24
Narrow Pulldowns....................................... 24
Stiff Arm Pulldowns..................................... 25
Seated Lat Rows.......................................... 25

Reverse Grip Pulldown.............................. 26
Standing Wrist Curl..................................... 26
Triceps Pushdown....................................... 27
Lying Triceps Extension.............................. 27
Standing Biceps Curl................................... 28
Trunk Rotation.............................................. 28
Seated (Resisted) Abdominal Crunch...... 29
Leg Press....................................................... 29
Leg Extension............................................... 30
Seated Calf Raise......................................... 30
Seated Hip Adduction................................. 31
Seated Hip Abduction................................. 31
Standing Leg Kickback............................... 32
Welcome to Fitness............................................... 33

Specifications.......................................................... 2
Important Safety Instructions................................ 3
Safety Warning Labels.................................. 4
Features and Use..................................................... 6
How Often Should You Exercise.................. 6
What to Wear................................................. 6
Stretching........................................................ 6
Power Rod® Resistance.............................. 8
Connecting Rods to the Cables................... 8
Safety............................................................... 8
When You Are Not Using Your Home Gym.8
The Workout Bench...................................... 9
Maintenance and Care of Your Gym........... 9
Storing Your Home Gym.............................. 10
Accessories and Equipment...................... 11
Workouts................................................................. 12
Define Your Goals........................................ 12
Design Your Program.................................. 13
Twenty Minute Better Body Workout....... 14
Advanced General Conditioning............... 14
Twenty Minute Upper/Lower Body........... 15
Body Building............................................... 16
Circuit Training - Anaerobic/
Cardiovascular............................................. 17
True Aerobic Circuit Training..................... 18
Stength Training........................................... 19
Exercises................................................................ 20

Fast Fat Loss Now................................................. 47
100% Satisfaction Guarantee.............................. 66
Contacts.................................................................. 67

Bench Press................................................. 20

Specifications
Physical Dimensions
Length (not in use)...............................26” (65cm)

Weight (Box #2)......................... 126 lbs. (57kg)

Length (maximum in use)..................98” (248cm)

Dimensions (Box #1)...............50”l x 9”w x 7”h

Width (not in use and in use).............30” (76cm)

72" (183cm)

(127cm x 23cm x 18cm)

Dimensions (Box #2).............57”l x 28”w x 8”h

Height .................................................82” (207cm)

(145cm x 71cm x 20cm)

Capacities

Weight.............................................123 lbs. (56kg)

Maximum Weight Capacity..........300 lbs. (136kg)

Weight (Box #1)..................................15 lbs. (7kg)

Patent Information: This product may be covered by US and Foreign Patents and Patents Pending.
See Product for more information.

2
Owner’s Manual

Important Safety Instructions

This icon means a potentially hazardous situation which, if not avoided, could
result in death or serious injury.

Before using this equipment, obey the following warnings:

•

Read and understand the complete Owner's Manual. Keep Owner's Manual
for future reference.
Read and understand all warnings on this machine. If at any time the Warning
stickers become loose, unreadable or dislodged, contact Nautilus Customer
Service for replacement stickers.
Keep children away from this machine. Monitor them closely when near the
machine. Parts that move and appear dangerous to adults can appear safe to children.

• Consult a physician before you start an exercise program. Stop exercising if you feel
pain or tightness in your chest, become short of breath, or feel faint. Contact your
doctor before you use the machine again.

• Before each use, examine this machine for loose parts or signs of wear. Monitor

all cables, pulleys and their connections. Contact Nautilus® Customer Service for
repair information.
•

Maximum user weight limit: 300 lb. (136 kg). Do not use if you are over this weight.

•

This machine is for home use only.

•

Do not wear loose clothing or jewelry. This machine contains moving parts.

•

Always wear rubber soled athletic shoes when you use this machine. Do not use the
machine with bare feet or only wearing socks.

•

Set up and operate this machine on a solid, level, horizontal surface.

•

Do not operate this machine outdoors or in moist or wet locations.

•

Keep at least 36” (0.9m) on each side of the machine clear. This is the recommended
safe distance for access and passage around and emergency dismounts from the
machine. Keep third parties out of this space when machine is in use.

•

Do not over exert yourself during exercise. Operate the machine in the manner
described in this manual.

•

Do not use Dumbbells or other weight equipment to incrementally increase the
weight resistance. Use only the weight resistance that came with your gym.

•

Correctly engage the Selector Hook to the Rod End.

•

Correctly adjust and safely engage all Positional Adjustment Devices. Make sure
that the Adjustment Devices do not hit the user.

•

Keep clear of Power Rod ® movement path during operation. Keep any bystanders
clear of machine and Power Rod ® movement path during operation.

3
Owner’s Manual

Important Safety Instructions
Safety Warning Labels and Serial Number
Locate and read all safety warnings before operation. Replace any warning label if it is damaged,
illegible, or missing. For replacement labels, call a Nautilus® Representative. Refer to the Contacts
page at the back of this manual.

1
2

4
5
6

8
7

Type

Description

CAUTION

Before each use check all snap hooks, cables and pulleys for
wear and proper function. Tighten all fasteners as necessary.

MISE EN GARDE

Avant chaque utilisation, vérifiez le fonctionnement de tous les
mousquetons, câbles et poulies. Serrez bien toutes les fixations
au besoin.

VORSICHT

Überprüfen Sie alle Karabinerhaken, Kabel und Rollen vor jeder
Benutzung auf Abnutzungserscheinungen und Fehlfunktionen.
Ziehen Sie alle Befestigungselemente ordnungsgemäß an.

PRECAUCIÓN

Antes de cada uso, revise todos los cierres a presión, cables
y poleas para asegurarse de que no estén desgastados y que
funcionan correctamente. Apriete todos los sujetadores según
sea necesario.

4
Owner’s Manual

Important Safety Instructions
Type

Description

WARNING

The Maximum User Weight for this machine is 300 pounds (136
KG). This machine is for Home use only.

WARNUNG

Das Maximale Belastungsgewicht für diese Maschine beträgt
136 kg. Dieses Gerät ist nur für die nutzung im Heimbereich
fregegeben.

AVERTISSEMENT

Le poids maximum de l’utilisateur pour cette machine est de 136
kg (300 liveres). Cet équipement est destiné à un usage privé
uniquement.

ADVERTENCIA

El peso máximo para el usario de esta Máquina es de 136 kg (300
libras). Este equipamiento sólo se puede utilizar en el hogar.

WARNING

• Misuse or abuse of this equipment may lead to serious injury.
• Keep children away and supervise teenagers using equipment.
• Obtain, read and understand the owner’s manual provided with
this fitness equipment prior to use.
• Replace this or any other warning label if damaged, illegible or
missing.

CAUTION

At all times, stay out of the paths of moving rods.

MISE EN GARDE

Restez toujours à l’écart des tiges mobiles.

VORSICHT

Halten Sie stets Abstand zu beweglichen Stangen.

PRECAUCIÓN

En todo momento, manténgase alejado del trayecto de las barras
movibles.

NOTICE

Knob must be fully engaged.

Le bouton doit être complètement enfoncé.
Der Knopf muss vollständig eingerastet sein.
La perilla debe estar completamente insertada.
6

CAUTION

Pictograph - Do not place hand here.

Serial Number

Record serial number on Contacts page at end of this manual.

NOTICE

Engineered in the USA, Made in China

* decal is located on back of Lat Tower.

5
Owner’s Manual

Features and Use
Consult a physician before you start an exercise program. Stop exercising if you feel pain
or tightness in your chest, become short of breath, or feel faint. Contact your doctor before
you use the machine again.

How Often Should You Exercise
• 3 times a week for 20 minutes each day.
• Schedule workouts in advance. Try to work out even when you do not want to.

What to Wear
Wear rubber-soled athletic shoes. You will need the appropriate clothes for exercise that allow you to
move freely.

Stretching
Stretch before starting your exercise session.
• Achilles Tendon and Calf - With both hands against a wall, place one foot behind you. Lean in
toward the wall while keeping the rear leg straight and your heel on the ground. Repeat for the
other leg.
• Quadriceps - Put your left hand on a wall or table for balance. Reach you right hand behind your
back and grasp your right ankle, pull it gently toward your buttocks until you feel tension along the
front of your thigh. Repeat on the other side.
• Hamstring - Stand on one leg and prop the other leg parallel to the ground on a stable cabinet
or table top. Slide both hands toward the propped-up ankle as far as is comfortable. Repeat on
other side.

6
Owner’s Manual

Features and Use
A
B

Top Cross Bar

Leg Attachment

Top Cross Bar Pulley

Rod Box

Chest Bar Pulley

Power Rod® Unit

Chest Bar with Pulleys

7
Owner’s Manual

Features and Use

Power Rod® units are made from a
special composite material. The rods
are sheathed with a protective black
rubber coating. Each rod is marked
with its weight rating on the "Rod
Cap".

Power Rod® Resistance

The Bowflex® Classic home gym
comes with 210 lbs. (95kg) of
resistance [one pair of 5 lb.
(2.25kg) rods, two pair of 10 lb.
(4.5kg) rods, one pair of 30 lb.
(13.5kg) rods, and one pair of
50 lb. (22.5kg) rods].

Connecting the Power
Rod® Unit to the Cables
You may use one rod or
several rods in combination, to
create your desired resistance
level.
To hook multiple rods up to one cable, bend the closest rod
toward the cable and place the cable hook through that rod cap.
You can then hook up the next closest rod through the same
cable hook.
Hooking up the closest rod first prevents rods from crossing
over the top of one another.
Safety

When you attach the Power Rod® units do not stand
directly looking above the top of the rods. Stay off to
the side while you attach the rods.

When You Are Not Using Your Home Gym
Disconnect the cables from the Power Rod® unit when your are
not using your home gym. Use the rod binding strap included
with your machine to bind all the rods together at the top. You
can also place your cables and grips through the strap to keep
them out of the way. Leaving the rods and cables under tension
could cause injury if a rod were inadvertantly released.
Keep the cables and Power Rod® units bound with
the rod binding strap when not in operation.

8
Owner’s Manual

Features and Use
The Workout Bench
Your Bowflex® 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 Slider Knob, then slide the
seat to one of the three locking holes on the Seat Rail.
Release the 45 Incline to secure the seat. Make sure
seat is locked prior to use.
Do not make any adjustments to the seat while sitting on it. Do not stand on the seat.

Removing the Bench
The Bench easily attaches and releases from the Seat. To attach the Bench, insert the half hinge on
the end of the Bench into the half hinge on the seat. To remove the Bench, lift up on the long portion
of the seat and pull it away from seat rail.

Flat Bench
The Flat bench position is used for most of the exercises. You may lock the bench into a Back (closest
to Power Rod® unit) or Forward (furthest from Power Rod® unit) position to accommodate height /
reach needs.

45° Incline Bench
Start with a flat bench, following the above instructions to release and move the seat and bench. Lift
the bench while you slide the seat toward the Power Rod® unit until the bench back rests against
the Lat Tower.

Free-Sliding Seat
Remove the Bench, pull out the Seat Slider Knob, twist it a half turn and release it to put the Seat in a
“free sliding” position for Calf Raise or Leg Press exercises.

Maintenance and Care of Your Bowflex® Home Gym
Inspect your machine for any worn or loose components prior to use. Tighten or replace any worn or
loose components prior to use. Pay close attention to cables, or belts and their connections. Inspect
all warning notices for legibility.
The safety and integrity designed into a machine can only be maintained when the
equipment is regularly examined for damage and repaired. It is the sole responsibility of the
owner to ensure that regular maintenance is performed. Worn or damaged components
should be replaced immediately or the equipment removed from service until the repair
is made. Only manufacturer supplied components should be used to maintain/repair the
equipment.
Clean the bench with a non-abrasive household cleaner after each use. Do not use automotive
cleaner, which can make the bench too “slick”.

9
Owner’s Manual

Features and Use
Storing Your Home Gym
1.

Lock the Seat and Bench into the flat position.

2. Remove all Power Rod® resistance and then
bind the Power Rod® unit with the rod binding
strap.
3.

Remove the Seat Rail Securing Device from
the seat rail.

Tilt the bench toward the Power Rod® unit.

5. Secure the bench by inserting the Seat Rail
Securing Device into the hole in the side of
the Seat Rail Bracket. Be sure to support the
Seat Rail with one hand when performing this
operation.

Failure to attach the Seat Rail Securing
Device into the seat rail can cause
injury.

Do not stand on the base below the Seat
Rail when you lift or lower it. This can
cause injury.

Always use two hands to lift and lower
the Seat Rail. Bend at the knees when
you lift or lower the Seat Rail. Failure to
use correct lifting procedure can cause
injury.

Do not try to exercise when the seat rail
is in the folded position.

If you have any questions regarding your Bowflex®
home gym, please call the Nautilus® Customer
Service Department at 1-800-NAUTILUS (1-800-6288458).

10
Owner’s Manual

Features and Use
Accessories and Equipment
Always inspect for wear prior to use.

Handgrips
After fitting the handgrips firmly to your hand, ankle,
or wrist, attach the pulley cable clips to the D-rings
on the handgrips to attach them to the cables.
Standard Grip: Grasp the grip and cuff together to
form a grip without inserting your hand through the
cuff portion. Most of the exercises you perform utilize
this grip. The Standard Grip also is used for Hammer
Grip exercises, when you need to hold the handgrip
vertically for greater wrist support.
Hand Cuff Grip: Slip your hand through the cuff
portion of the grip so that the foam pad rests on
the back of your hand. Then grasp the remainder
of the grip that is sitting in your palm. This method
of gripping is great for exercises like front shoulder
raises or any exercise where your palm is facing
down.
Foot Grip: Slip your foot through the cuff of the handle
and slide the foam grip against the top of your foot.

Leg Press Belt
Wear the Leg Press Belt around your lower arch of
spine and attach the D-rings to cable clips. Belt must
remain in slight tension to not fall from arch during
exercise.

Additional Accessories
For additional accessories for your home gym,
contact Nautilus at 1-800-NAUTILUS (1-800-628-8458)
or www.bowflex.com.

11
Owner’s Manual

Workouts
Define Your Goals
It is important to define your goals before you begin your workout routine. The following fitness
guidelines will help you define your goals and choose your fitness program. Consult a physician when
setting up your workout goals.
Body Compositionis the ratio of fat weight
(fat) to lean weight (muscles, bones and tissue).
As you age, the ratio shifts. The fat weight
increases and the lean weight decreases.
Training for muscle strength will generally
increase muscle size and aerobic conditioning
will help burn extra calories. Performing these
two forms of exercise, either at different times
or together, will create the greatest changes
in body fat weight. Balanced Strength and
alignment are the result of equal strength
developed in all parts of the body. It comes into
play in your standing and sitting posture, and
in your ability to perform just about any activity
safely and effectively. An over-development
of the back will round the shoulders; weak or
stretched abdominals can cause lower back
pain. You want a balance of muscle strength in
front and back. In addition, you need a balance
of strength between your middle, lower, and
upper body.

Muscle Strength is the maximum force that
you can exert against resistance at one time.
Your muscle strength comes into play when you
pick up a heavy bag of groceries or lift a small
child. It is developed when a localized muscle
is worked both positively (concentric) and
negatively (eccentric) at a resistance—great
enough so you can perform only five to eight
repetitions of the exercise before the muscle
fails. Each set of repetitions is followed by a
rest interval that typically runs three times
longer than the set. Later, between exercise
sessions, the muscle overcompensates for the
stress and usually increases in both strength
and size.
Muscle Endurance is the ability to perform
repeated contractions. It comes into play
when you cross-country ski or work on your
feet all day. Endurance training addresses the
slow twitch, endurance muscle fibers, which
depend on oxygen for energy. To develop
muscle endurance, use low resistance and
high repetitions about 15-20 repetitions in each
set, three sets to each exercise, working the
muscle only to fatigue.

Flexibility is the ability of a muscle or group of
muscles to move the joint through a full range
of motion. Flexibility comes into play when
you execute an overhand serve or stretch for
the top shelf in the kitchen. It is a cooperative
movement of opposite muscle groups. When
a muscle contracts, its opposite muscle group
must relax for the action to occur. Increased
flexibility means an increased range of motion,
made possibly by this simultaneous contracting
and relaxing. Good flexibility is important
in protecting the body from injury and can
be achieved through the balanced strength
training programs that are included in this
manual.

Muscle Power is the combination of strength
and speed of the muscular contraction. This
is often misinterpreted as; a) being directly
associated with certain skill or sport and/or;
b) meaning that you must move fast. Load is
actually a more important factor than speed
when attempting to improve power. When
training to achieve muscular power, pick a
resistance that fatigues you in the 3-5 repetition
range. When performing these reps, it is more
important to think of contracting the muscles
faster rather than attempting to move faster.
Performing sport simulation exercises usually
results in a deterioration of the motor pattern
or skill. The biomechanically sound method
of improving power in your sport is to train for
power using the correct joint movements, as
described in this manual. Then practice the skill
associated with your sport, learning to apply
this newly achieved power.

Cardiovascular Endurance is the ability
of the heart and lungs to supply oxygen and
nutrients to exercising muscles over an
extended period of time. It comes into play
when you jog a mile or ride a bike. It is a critical
component of overall fitness and health.

12
Owner’s Manual

Workouts
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 by following the guidelines below.
Understand fitness and its components
Improperly designed programs can be
dangerous. Take some time to review this
manual as well as other fitness guides.

• Training Volume: The number of
repetitions and sets performed.

Know your current fitness level
Before you start any fitness program you
should consult a physician who will help you
determine your current abilities.

Once you’ve established a base of
fitness, follow these basic principles

• Rest Intervals: The time you rest between
sets and the time you rest between workouts.

•
Isolate Muscle Groups: Focus work on
specific muscle groups.

Identify your goals
Goals are critical to choosing and designing
an exercise program that fits and enhances
your lifestyle, but so is strategy. It’s important
not to rush the process and try to accomplish
too much too soon. That will lead to setbacks
and discouragement. Instead, set a series of
smaller achievable goals.

•
Progressive Loading: The gradual
systematic increase of repetitions, resistance
and exercise period.
Working Out
A good pre-workout mental routine is to sit and
relax, so that you can focus on what you are
about to do and think about achieving your end
goal.

Select complementary exercises
Be sure to pair exercises that address
compound joint movements and single joint
movements. In addition, select exercises that
address complementary muscle groups.

Warming Up
We recommend that you warm up by doing light
stretching and performing light exercises on the
Bowflex® home gym.

Put first things first
During each session, first work muscle groups
that need the most training.

Cooling Down
An essential part of the exercise routine is the
cool down. Gradually reduce the level of exercise
intensity so that blood does not accumulate in
one muscle group, but continues to circulate at
a decreasing rate. Remember to gradually move
yourself into a relaxed state.

Remember your cardiovascular
component Any fitness program must contain
a cardiovascular fitness component to be
complete. So complement your resistance
training with aerobic exercise such as walking,
running, or bicycling.

Breathing

Training variables
When designing your own program there are
several variables that, when mixed properly,
will equal the right fitness formula for you. In
order to find out the best formula, you must
experiment with several combinations of
variables.
The variables are as follows

Breathing in or out during the actual
performance is not dependent upon the
direction of air flow relative to exertion. It is, in
fact, a mechanical process that changes the
position of your spine as your rib cage moves.
Here are some tips for breathing:

•
Training Frequency: The number of
times you train per week. We recommend
daily activity but not daily training of the same
muscle group.

1. B
e cautious when you are concentrating or
exerting effort. This is when you will probably
hold your breath. Do not hold your breath. Do
not exaggerate breathing. Depth of inhalation
and exhalation should be natural for the
situation.

• Training Intensity: The amount of
resistance used during your repetition.

2. Allow breathing to occur naturally, do not
force it.

13
Owner’s Manual

Workouts
20 Minute Better Body Workout
Frequency: 3 days per week (M-W-F)
Time: 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 fatigue. 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. As you become stronger, you can
advance to two sets for each exercise. Complete all sets of each exercise before moving on to
the next one. Rest 30 to 45 seconds between sets. Move slowly on each rep. Use a pace that
would allow you to stop the movement instantly at any point in the rep. Count three seconds up
and three seconds down and work to fatigue during each set.

Body Part

Exercise

Sets

Reps

Chest

Bench Press

1-2

10-15

Back

Seated Lat Rows

1-2

10-15

Shoulders

Crossover Rear Delt Rows

1-2

10-15

Arms

Standing Biceps Curl

1-2

10-15

Triceps Pushdown

1-2

10-15

Seated Calf Raise

1-2

10-15

Leg Press

1-2

10-15

Seated Low Back Extension

1-2

10-15

Seated Resisted Abdominal
Crunch

1-2

10-15

Legs
Trunk

Advanced General Conditioning
Frequency: 3 days per week (M-W-F)
Time: 20 minutes
When you are proficient in performing the exercise techniques of the above workout and are
no longer realizing results, or have become just plain bored, it is time to change your program.
You can increase your training with this "split system" routine that works opposing muscle
groups on different days. To do this, you will increase your resistance when you can perform 12
reps perfectly, and you will increase your volume by performing more sets and more exercises.
Move slowly on each rep. Use a pace that would allow you to stop the movement instantly
at any point in the rep. Count three seconds up and three seconds down and work to fatigue
during each set.

Days 1 & 3

Body Part

Exercise

Sets

Reps

Chest

Bench Press

1-3

10-12

Shoulders

Seated Shoulder Press

1-3

10-12

Arms

Triceps Pushdown

1-3

10-12

Standing Biceps Curl

1-3

10-12

Leg Extension

1-3

10-12

Seated Calf Raise

1-3

10-12

Legs

14
Owner’s Manual

Workouts
Days 2 & 4

Body Part

Exercise

Sets

Reps

Back

Seated Lat Rows

1-3

10-12

Narrow Pulldowns

1-3

10-12

Shoulders

Crossover Rear Delt Row

1-3

10-12

Arms

Standing Biceps Curl

1-3

10-12

Triceps Pushdown

1-3

10-12

Trunk

Seated Low Back Extension

1-3

10-12

Seated Resisted Abdominal
Crunch

1-3

10-12

20 Minute Upper/Lower Body
Frequency: 4 days per week (M-T-Th-F)
Time: 20 minutes
This program provides a quick and effective workout that combines muscle conditioning with
some cardiovascular benefits. Perform 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. Perform
all exercises to near failure, stopping at the point that your technique starts to deteriorate.
Rest only 20-30 seconds between sets. As you get stronger, increase the number of sets you
perform. Move slowly on each rep. Use a pace that would allow you to stop the movement
instantly at any point in the rep. Count three seconds up and three seconds down.

Days 1 & 3

Days 2 & 4

Body Part

Exercise

Sets

Reps

Chest

Bench Press

1-3

12-15

Back

Seated Lat Rows

1-3

12-15

Shoulders

Crossover Rear Delt Rows

1-3

12-15

Arms

Standing Biceps Curl

1-3

12-15

Lying Triceps Extension

1-3

12-15

Body Part

Exercise

Sets

Reps

Legs

Leg Extension

1-3

12-15

Leg Press

1-3

12-15

Standing Leg Kick Back

1-3

12-15

Seated Hip Abduction

1-3

12-15

Seated Low Back Extension

1-3

10-12

Seated Abdominal Crunch

1-3

10-12

Trunk

15
Owner’s Manual

Workouts
Body Building
Frequency: 3 days on, 1 day off (Day 6)
Time: 45-60 minutes
Body building requires focused concentration and dedication to training, as well as proper
eating habits. Work each muscle group to fatigue 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. Rest
30-60 seconds between each set and exercise. Focus on proper form. Tighten the muscle
before you move, squeeze the muscle as you move, cramp the muscle at the point of full
contraction, and resist the movement as you lower the weight. Move slowly on each rep. Use
a pace that would allow you to stop the movement instantly at any point in the rep. Count three
seconds up and three seconds down and work to fatigue during each set.

Days 1 & 3

Body Part

Exercise

Sets

Reps

Chest

Bench Press

2-4

8-12

Incline Bench Press

2-4

8-12

Seated Shoulder Press

2-4

8-12

Crossover Rear Delt Row

2-4

8-12

Front Shoulder Raise

2-4

8-12

Scapular Retraction

2-4

8-12

Body Part

Exercise

Sets

Reps

Back

Seated Lat Row

2-4

8-12

Narrow Pulldowns

2-4

8-12

Standing Biceps Curl

2-4

8-12

Standing Wrist Curl

2-4

8-12

Triceps Pushdown

2-4

8-12

Lying Triceps Extension

2-4

8-12

Body Part

Exercise

Sets

Reps

Legs

Leg Press

2-4

8-12

Leg Extension

2-4

8-12

Standing Leg Kick Back

2-4

8-12

Seated Hip Abduction

2-4

8-12

Seated Low Back Extension

2-4

8-12

Seated Resisted Abdominal
Crunch

2-4

8-12

Trunk Rotation

2-4

8-12

Shoulders

Days 2 & 4

Arms

Days 5 & 7

Trunk

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Owner’s Manual

Workouts
Circuit Training - Anaerobic/Cardiovascular
Frequency: 3 days on, 1 day off (Day 6)
Time: 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). One circuit equals one set of each exercise. Initially, start with completing one round
of Circuit 1. Then add an additional round of the same circuit. Once you reach three rounds
of Circuit 1, add one round of Circuit 2. Add additional rounds of Circuit 2 as your fitness level
increases. Repeat the process with Circuit 3. Do not let your heart rate exceed 220, minus your
resting heart rate. Perform each rep of each exercise slowly. Count three seconds up and three
seconds down.

Days 1 & 3

Days 2 & 4

Days 5 & 7

Body Part

Exercise

Reps

Chest

Bench Press

8-12

Legs

Leg Press

8-12

Back

Seated Lat Row

8-12

Legs

Seated Calf Raise

8-12

Trunk

Seated Resisted Abdominal Crunch

8-12

Body Part

Exercise

Reps

Shoulders

Seated Shoulder Press

8-12

Legs

Leg Extension

8-12

Back

Narrow Pulldowns

8-12

Trunk

Seated Low Back Extension

8-12

Arms

Standing Biceps Curl

8-12

Body Part

Exercise

Reps

Shoulders

Crossover Rear Delt Rows

8-12

Arms

Triceps Pushdown

8-12

Legs

Seated Calf Raise

8-12

Trunk

Trunk Rotation

8-12

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Owner’s Manual

Workouts
True Aerobic Circuit Training
Frequency: 2-3 times per week
Time: 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 an aerobic exercise between each
set you are increasing your aerobic capacity, endurance and burning fat as energy. 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). One circuit equals one set of each exercise.
Initially, start with completing one round of Circuit 1. Then add an additional round of the same
circuit. Once you reach three rounds of Circuit 1, add one round of Circuit 2. Add additional
rounds of Circuit 2 as your fitness level increases. Do not let your heart rate exceed 220 minus
your resting heart rate. Perform each rep of each exercise slowly and with perfect technique.
Count three seconds up and three seconds down.
Any type of aerobic exercise can be used for this routine. Some examples are: jumping jacks, jogging
in place, or stair climbing.

Circuit 1

Circuit 2

Body Part

Exercise

Reps

Chest

Bench Press

8-12

Aerobic Exercise

30-60 Seconds

Legs

Leg Press

Aerobic Exercise

30-60 Seconds

Back

Seated Lat Rows

Aerobic Exercise

30-60 Seconds

Legs

Seated Calf Raise

Aerobic Exercise

30-60 Seconds

Trunk

Seated Resisted Abdominal Crunch

Aerobic Excercise

30-60 Seconds

Body Part

Exercise

Reps

Shoulders

Seated Shoulder Press

8-12

Aerobic Exercise

30-60 Seconds

Legs

Leg Extension

Aerobic Exercise

30-60 Seconds

Back

Narrow Pulldowns

Aerobic Exercise

30-60 Seconds

Trunk

Seated Low Back Extension

Aerobic Exercise

30-60 Seconds

Arms

Standing Biceps Curl

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Owner’s Manual

8-12
8-12

8-12
8-12
8-12
8-12

Workouts
Strength Training
Frequency: 3 days per week (M-W-F)
Time: 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. If you can perform more than 5 to 8 reps, you should increase your resistance 5 lbs
and decrease your reps to 5. Rest 60–120 seconds between each set and exercise. Focus on
proper form. Tighten the muscle before you move, squeeze the muscle as you move, cramp the
muscle at the point of full contraction, and resist the movement as you lower the weight. Move
slowly on each rep. Use a pace that would allow you to stop the movement instantly at any
point in the rep. Count two seconds up and four seconds down and work to fatigue during each
set.

Day 1

Body Part

Exercise

Sets

Reps

Chest

Bench Press

2-4

5-8

Decline Bench Press

2-4

5-8

Seated Shoulder Press

2-4

5-8

Crossover Seated Rear Deltoid Row

2-4

5-8

Front Shoulder Raise

2-4

5-8

Exercise

Sets

Reps

Shoulders

Day 2

Body Part
Back
Arms

Day 3

Seated Lat Row

2-4

5-8

Narrow Pulldowns

2-4

5-8

Standing Biceps Curl

2-4

5-8

Standing Wrist Curl

2-4

5-8

Triceps Pushdown

2-4

5-8

Lying Triceps Extension

2-4

5-8

Body Part

Exercise

Sets

Reps

Legs

Leg Press

2-4

5-8

Leg Extension

2-4

5-8

Standing Leg Kickback

2-4

5-8

Seated Calf Raise

2-4

5-8

Seated Low Back Extension

2-4

5-8

Seated Resisted Abdominal Crunch

2-4

5-8

Trunk

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Owner’s Manual

Exercises
Keep your body weight centered on the machine, seat or base frame platform
while exercising.
When using the machine for standing leg exercises, always hold the Lat
Tower of the machine for stability.
All exercises in this manual are based on the calibrated resistance and
capacity levels of this machine. Only exercises included in this manual or in
written materials authorized and supplied by Bowflex® are recommended for
operation with this machine.

Chest Exercises
Bench Press - Shoulder Horizontal Adduction (and elbow extension)
Muscles Worked
Pectoralis Major, Deltoids, Triceps
Machine Set-Up
•
Adjust the bench to a 45° incline.
•
Chest Bar pulleys
•
Handgrips
•
Attach the clips to the Power Rod®

resistance rods.
Success Tips
• Maintain a 90° angle between your
upper arms and your torso throughout
the motion.
•
Keep your chest muscles tight.
• Limit and control your range of motion.
• Keep your knees bent, feet flat on the
floor, head back against the bench.
• Keep your shoulder blades pinched
together and maintain good spinal
alignment.

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Owner’s Manual

Exercises
Chest Exercises
Decline Bench Press - Shoulder Horizontal Adduction (and elbow extension)
Muscles Worked
Pectoralis Major, Deltoids, Triceps

Machine Set-Up
•
•
•
•

Adjust the bench to a 45° incline.
Chest Bar pulleys
Handgrips
Attach the clips to the Power Rod®
resistance rods.

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.
• Keep your knees bent, feet flat on the
floor, head back against the bench.
• Do not let your elbows travel behind
your shoulders.
• Keep your shoulder blades pinched
together and maintain good spinal
alignment.

Incline Bench Press - Shoulder Horizontal Adduction (and elbow extension)
Muscles Worked
Pectoralis Major, Deltoids, Triceps

Machine Set-Up
•
•
•
•

Adjust the bench to a 45° incline.
Chest Bar pulleys
Handgrips
Attach the clips to the Power Rod®
resistance rods.

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Owner’s Manual

Exercises
Shoulder Exercises
Seated Shoulder Press - Shoulder Adduction (and elbow extension)
Muscles Worked
Front Deltoids, Upper Trapezius, Triceps

Machine Set-Up
•
•
•
•

Adjust to Flat Bench Back position
Chest Bar pulleys
Handgrips
Attach the clips to the Power Rod®
resistance rods

Success Tips
• Keep your knees bent and your feet flat
on the floor.
• Do not increase the arch in your lower
back as you raise your arms, but keep
your spine steady and tight.
• Keep your abdominals tight and
maintain good spinal alignment.
• Keep tension in your front shoulder
muscles when you return to the
starting position.

Front Shoulder Raise - Shoulder Flexion (elbow stabilized)
Muscles Worked
Front and Middle Deltoids

Machine Set-Up
•
•
•
•

Adjust to Flat Bench Back position.
Chest Bar pulleys
Handgrips
Attach the clips to the Power Rod®
resistance rods.

Success Tips
• Keep your abdominals tight and
maintain good spinal alignment with a
slight arch in your lower back.
• Keep your knees bent and your feet flat
on the floor.
• Do not increase the arch in your lower
back as you raise your arms, but keep
your spine steady and tight.
•
Your arms may be moved alternately or

together.

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Owner’s Manual

Exercises
Shoulder Exercises
Scapular Retraction
Muscles Worked
Middle Trapezius, Rhomboids

Machine Set-Up
•
•
•
•

Adjust to Flat Bench Back position.
Chest Bar pulleys
Handgrips
Attach the clips to the Power Rod®
resistance rods.

Success Tips
• Do not lose your spinal alignment.
•
Keep your chest lifted.
• Keep your knees bent and your feet
flat on the floor.
• Keep your spine aligned and a slight
arch in your lower back.
•
Do not use your arm muscles for this

movement.

Crossover Seated Rear Deltoid Rows
Muscles Worked
Rear and Middle Deltoids, Posterior,
Rotator Cuff, Upper Latissimus, Teres Major,
Trapezius, Rhomboids

Machine Set-Up
•
•
•
•

Adjust to Flat Bench Back position.
Chest Bar pulleys
Handgrips
Attach the clips to the Power Rod®
resistance rods.

Success Tips

• Maintain a 90° angle between your
upper arms and torso throughout the
motion.
• Keep your knees bent and your feet flat
on the floor.
• To work one arm at a time place the nonworking hand on the bench to stabilize.
• Keep your shoulder blades pinched
together and maintain good spinal
alignment.

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Owner’s Manual

Exercises
Back Exercises
Seated Low Back Extension
Muscles Worked
Lower Trapezios

Machine Set-Up
•
•
•
•

Adjust to Flat Bench Back position.
Chest Bar pulleys
Handgrips
Attach the clips to the Power Rod®
resistance rods.

Success Tips
• Keep your knees bent and your feet
flat on the floor.
•
Pivot at torso only.
•
Keep your chest lifted and maintain

spinal alignment.
•
Keep arms crossed with hand grips

looped onto forearm.
• Release your shoulder blades at the
top of each rep.
• Initiate each new rep by depressing
your shoulder blades.

Narrow Pulldowns
Muscles Worked
Latissimus Dorsi, Teres Major, Rear
Deltoids, Biceps

Machine Set-Up
•

•
•
•

Adjust to Flat Bench Forward
position.
Top Cross Bar pulleys
Handgrips
Attach the clips to the Power Rod®
resistance rods.

Success Tips
•
Keep your knees bent and your feet

flat on the floor.
• Keep your spine aligned, abs tight
and a slight arch in your lower back.
•
Keep your lats tightened throughout

the exercise.
•
Release your shoulder blades at the

top of each rep.
•
Initiate each new rep by depressing

your shoulder blades.

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Owner’s Manual

Exercises
Back Exercises
Stiff Arm Pulldowns
Muscles Worked
Latissimus Dorsi, Teres Major, Rear Deltoids,
Biceps

Machine Set-Up
•
•
•
•

Adjust to Flat Bench Forward position.
Top Cross Bar pulleys
Handgrips
Attach the clips to the Power Rod®
resistance rods.

Success Tips
• Keep your knees slightly bent and your
feet flat on the floor.
• Keep your spine aligned, abs tight and a
slight arch in your lower back.

Seated Lat Rows - Shoulder Extension (and elbow flexion)
Muscles Worked
Latissimus Dorsi, Teres Major, Rear Deltoids,
Biceps

Machine Set-Up
•
•
•
•

Adjust to Flat Bench Back position.
Chest Bar pulleys
Handgrips
Attach the clips to the Power Rod®
resistance rods.

Success Tips
• Keep your knees bent and your feet flat
on the floor.
•
Do not bend your torso forward.
•
Keep your chest lifted and maintain

spinal alignment.
•
Release your shoulder blades at the top

of each rep.
• Initiate each new rep by depressing
your shoulder blades.

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Owner’s Manual

Exercises
Back Exercises
Reverse Grip Pulldown
Muscles Worked
Lower Trapezius

Machine Set-Up
•
•
•
•

Adjust to Flat Bench Back position.
Chest Bar pulleys
Handgrips
Attach the clips to the Power Rod®
resistance rods.

Success Tips
• Keep your knees bent and your feet flat
on the floor.
• Keep your spine aligned, abs tight and a
slight arch in your lower back.
• Keep your lats tightened through this
exercise.
• Release your shoulder blades at the
top of each rep.
• Initiate each new rep by depressing
your shoulder blades.

Arm Exercises
Standing Wrist Curl
Muscles Worked
Biceps, Forearms

Machine Set-Up
•
•
•
•

Remove the bench
Chest Bar pulleys
Handgrips
Attach the clips to the Power Rod®
resistance rods

Success Tips
• Keep your chest lifted, trunk muscles
tight and a very slight arch in your
lower back.
• Move slowly, keeping tension in the
front of your forearms at all times.
• Keep your knees slightly bent and your
feet flat on the floor.
• Do not increase or decrease the bend
in your elbow during this exercise.
Keep all motion in the wrist.
• Do not rock your body back and forth
during the wrist motion.

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Owner’s Manual

Exercises
Arm Exercises
Triceps Pushdown - Elbow Extension
Muscles Worked
Triceps

Machine Set-Up
•
•
•
•

Remove the bench.
Top Cross Bar pulleys
Handgrips
Attach the clips to the Power Rod®
resistance rods.

Success Tips
• Keep your upper arms motionless and
your wrists straight.
• Keep your chest lifted, abs tight and
maintain a slight arch in your lower
back.
• Keep your knees slightly bent and your
feet flat on the floor.
• Use a controlled motion and tighten
your triceps throughout the exercise.

Lying Triceps Extension - Elbow Extension
Muscles Worked
Triceps

Machine Set-Up
•
•
•
•

Adjust to Flat Bench Back position.
Chest Bar pulleys
Handgrips
Attach the clips to the Power Rod®
resistance rods.

Success Tips
• Keep your knees bent and your 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.
• Keep your upper arms and shoulders
motionless and your wrists straight.
• Use a controlled motion and tighten
your triceps throughout the exercise.

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Owner’s Manual

Exercises
Arm Exercises
Standing Biceps Curl - Elbow Flexion (in supination)
Muscles Worked
Biceps

Machine Set-Up
•
•
•
•

Remove the bench.
Chest Bar pulleys
Handgrips
Attach the clips to the Power Rod®
resistance rods.

Success Tips
• Keep your chest lifted, abs tight and a
very slight arch in your lower back.
• Keep your knees slightly bent and your
feet flat on the floor.
• Keep your elbows at your sides and
your wrists straight.

Abdominal Exercises
Trunk Rotation
Muscles Worked
Rectus Abdominus, Obliques, Serratus
Anterior

Machine Set-Up
•
•
•
•

Adjust to Flat Bench Back position.
Chest Bar pulleys
Handgrips
Attach the clips to the Power Rod®
resistance rods.

Success Tips
• Keep your chest lifted, shoulders
pinched, abs tight and a slight arch in
your lower back.
•
Use only low weight Rods.
•
Keep all motion in your torso.
• Move only as far as your muscles let
you. Do not use momentum to increase
your range of motion.

Failure to perform this exercise
correctly could result in injury. Use
only low resistance rods.

Owner’s Manual

Exercises
Abdominal Exercises
Seated (Resisted) Abdominal Crunch - Spinal Flexion
Muscles Worked
Rectus Abdominus, Obliques

Machine Set-Up
•
•
•
•

Adjust the bench to a 45° incline.
Chest Bar pulleys
Handgrips
Attach the clips to the Power Rod®
resistance rods.

Success Tips
• Do not lift your head or chin. Your head
should follow the rib motion rather than
lead it.
•
Maintain normal neck posture.
• Tighten your abs throughout the entire
exercise and relax only at the end of
each set.
•
Move slowly to eliminate momentum.
• Exhale during the upward movement
and inhale during the downward
movement.

Leg Exercises
Leg Press
Muscles Worked
Gluteus Maximus

Machine Set-Up
•
•
•
•

Remove the bench and seat rail knob
Chest Bar pulleys
Leg Press Belt
Attach the clips to the Power Rod®
resistance rods

Success Tips
• Keep your chest lifted, spine aligned, abs
tight and a very slight arch in your lower
back.
•
Bend from hip during movement, not

from waist.

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Owner’s Manual

Exercises
Leg Exercises
Leg Extension
Muscles Worked
Quadriceps

Machine Set-Up
•
•
•

Adjust to Flat Bench Back position.
Leg Extension pulleys
Attach the clips to the Power Rod®
resistance rods.

Success Tips
• Use slow, controlled motion. Do not
kick into the extension.
• Do not let your knees rotate outward
during the exercise. Keep your
kneecaps pointing up and straight
forward.

Seated Calf Raise
Muscles Worked
Gastrocnemius, Soleus

Machine Set-Up
•
•
•
•

Remove bench and seat rail knob.
Chest Bar pulleys
Leg Press Belt
Attach the clips to the Power Rod®
resistance rods.

Success Tips
• Keep your chest lifted, spine aligned, abs
tight and a very slight arch in your lower
back.
•
Do not bend from hip or waist during

movement.
•
Push with end of foot to fully extend

leg.

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Owner’s Manual

Exercises
Leg Exercises
Seated Hip Adduction
Muscles Worked
Adductor Longus, Gluteus Medius

Machine Set-Up
•
•
•
•

Adjust to Flat Bench Back position
Chest Bar pulleys
Handgrips
Attach the clips to the Power Rod®
resistance rods

Success Tips
• Do not cross the attached leg in front of
the stabilized leg.
• Keep your abs tight and do not lift your
hips or excessively arch your back.
• Keep your spine straight and your hips
level. Do not raise your hips during the
motion.
•
Use only a small range of motion.

Seated Hip Abduction
Muscles Worked
Piriformis, Gluteus Maximus

Machine Set-Up
•
•
•
•

Adjust to Flat Bench Back position.
Chest Bar pulleys
Handgrips
Attach the clips to the Power Rod®
resistance rods.

Success Tips
• Keep your spine straight and your hips
level. Do not raise your hips during the
motion.
•
Use only a small range of motion.
•
Keep your hips motionless throughout

this exercise.

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Owner’s Manual

Exercises
Leg Exercises
Standing Leg Kickback - Hip and Knee Extension
Muscles Worked
Gluteus Maximus

Machine Set-Up
•
•
•
•

Adjust to Flat Bench Back position.
Chest Bar pulleys
Handgrips
Attach the clips to the Power Rod®
resistance rods.

Success Tips
• Keep your chest lifted, spine aligned, abs
tight and a very slight arch in your lower
back.
•
Do not bend from your waist or lower

back.
• Hold on to Lat Tower for stability.
• Keep stabilizer foot on foot plate.

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Owner’s Manual

welcome to fitness

BY jay blahnik

33
Owner’s Manual

Welcome to Fitness
The Nautilus Institute™ is a research-based initiative of Nautilus,
Inc. that provides the motivation and education to help more
people embrace lifelong health and fitness patterns. The
suggestions and recommendations in this guide represent the
fundamental beliefs of the Nautilus Institute, and we hope you are
able to begin or improve upon a lifetime of high-quality fitness and
health. Start Smart. Stay Smart. Do it For Life! ™

Jay Blahnik

Jay Blahnik, an advisory board member at the Nautilus Institute™, is recognized as one of the premier fitness
instructors, trainers and educators in the world today. He has taught sold-out exercise classes and seminars in over
30 countries across the globe, and is known for his results-oriented, simplified training approach. Jay was chosen
as one of the Top 5 Instructors in the world by Shape magazine, and Men’s Health listed him as having one of the Top
10 workouts of all time. He was also selected as the International Instructor of the Year by IDEA and Can Fit Pro, the
two largest associations of fitness professionals in the world. He has appeared in over 25 award-winning videos and
developed some of the most successful health club exercise programs in history. He has been the fitness expert in
hundreds of magazines, newspapers and on television, and consults for some of the biggest exercise, sports and
fitness companies in the world. Jay is also one of the fitness experts for MSNBC.com, and his recent book entitled,
Full Body Flexibility, has been a critically acclaimed best-seller.

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Owner’s Manual

Exercise and Health
It is not a secret that lack of exercise is increasingly becoming a
major health issue. Obesity is on the rise, and being overweight
can contribute to an increased risk in heart attack, diabetes, high
blood pressure and other life threatening illnesses.
Most people do not get enough activity during the day to make up
for the time they spend at their desks, driving their cars or sitting
in front of their televisions. We have learned that exercising is not
simply something we must do to look good and have a great body.
Exercise is a requirement for health, and overall wellness, not to mention it can help you feel great!
The good news is that we are seeing more and more research that indicates we don’t have to work out intensely to
see the benefits. Sure, it is great if you can work out for thirty to forty minutes at a time, five days a week. But it is not
essential. Shorter bouts of exercise can have a great effect (especially if you are just starting out), and a little bit of
exercise at a time is much better than none at all.
And what is really exciting is that research indicates that whether you are young or old, people who work out at light
to moderate intensities may have an easier time sticking to their exercise programs than those people who work out
harder and more often.
So, you do not need to be an athlete or a fitness ”die-hard” to benefit from exercise… you just need to get started,
work out at levels that are comfortable and enjoyable to you, and stick with it!

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Owner’s Manual

your new home
fitness program
There are many great reasons why home exercise equipment
has increased in popularity over the years, but topping the list is
convenience. For any fitness program to be successful, it must be
something you will stick to on a regular basis. With home exercise
equipment, you can roll out of bed, put on a pair of sweats and
start working out while the coffee is brewing. No getting in the
car and having to drive to the health club. No standing in line
waiting for the equipment to become available.
And there is the comfort and safety factor. Who wants to walk or run outside when it is dark or is raining?
Or try to ride a bike in the middle of heavy traffic? With your home exercise equipment, you can exercise
in the comfort and security of your home.
Privacy and cleanliness are also important. Now you can exercise without feeling rushed or that anyone is looking
at you (which is great if you are embarrassed about carrying around a few extra pounds). No more sharing sweaty
equipment or wondering if you will catch athlete’s foot in the health club shower.
The biggest advantage, however, may simply be the time factor. With work schedules ever-changing and busy family
obligations, having a home gym offers you the benefit of being able to work out when it is most convenient. No
classes to plan your schedule around, or peak times to avoid. This is especially convenient if
you have children at home.
It couldn’t be easier!

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Owner’s Manual

steps to getting started
Now that you have made the commitment to start exercising
at home, here are some suggestions that may help you
stay motivated.
The First Step Is the Most Difficult
Any new habit is difficult to establish at first, but it can be done.
Be patient, and plan to start slow and easy. Less is more when
you are first starting out … don’t overdo it!
Get a Physical Exam
If you have been inactive for several years or you’re new to an exercise program, be sure to consult with your
doctor before beginning any exercise program. Especially if you are over 30, have health problems or have a
history of heart disease in your family.
Plan for Your Home Fitness Center
Set aside an area or a room in your house or apartment that is exclusively for fitness, and make sure that it is as
comfortable as possible, so you’ll enjoy using it. If you like listening to music, watching television or looking outside
while exercising, make sure these things are accessible. Remember, if you don’t enjoy the space you are exercising
in, you won’t be motivated to continue your program.
Find an exercise buddy
Research has shown that starting an exercise program with someone can increase your chances of sticking to it. If
you have a buddy that is also starting a program, you can encourage, motivate and challenge each other.
Make fitness a part of your schedule
Include it in your daily planner just as you would any other appointment. Plan ahead for the week so that you can be
sure to fit it in. Even if you are pressed for time one day, a little exercise is better than none at all. Do what you can
to fit it in, even if you have less time than you hoped for.
Use Positive Affirmations
Affirmations will help you program your subconscious to accept new beliefs. Saying to yourself a couple of times a
day, “I am living a healthier lifestyle by exercising several times per week at home,” can help you stay
on track.
Set Goals
Setting goals can be helpful in keeping you motivated, but remember to keep them realistic. Short-term and longterm goals can make this easier. How many days do you want to exercise this week? How many workouts would
you like to have done by the end of the year?

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Owner’s Manual

components of fitness
Over the past 25 years, many people have focused on walking,
running, cycling, swimming and other types of aerobic activity as
their only means of exercise. However, we have learned that two
other components of fitness are just as important. These other
two components are muscle strength and flexibility. So in addition
to having a strong heart and lungs, we also need to be able to
pick up a full bag of groceries and tie our shoes without having to
sit down. When developing your home fitness program, it is only
appropriate that you develop all three components in order to
achieve balanced overall fitness. Let’s take a look at all three components:
Cardiovascular Fitness
Training the heart and lungs to be stronger and deliver more oxygen throughout your body with less effort.
It can help reduce the risk of heart disease, and help you manage your weight. It is the cornerstone of fitness, and
can be achieved in many ways such as walking or running on the treadmill or outdoors, climbing stairs, cycling,
using a StairMaster® stepper, or swimming in the pool or ocean.
For many years, it was suggested that moderate level cardiovascular activity (activities that make you sweat and
breathe and a moderate pace) should be done three to four days a week for 15–45 minutes at a time. It is now
recommended that you attempt to do some cardiovascular activity EVERY day, if possible.
The good news is that the cardiovascular activity does not need to be moderately intensive everyday, nor does it
need to be sustained for 15–45 minutes at a time.
So while it is ideal to challenge your heart and lungs by doing something like a strong power walk every other day
for 15–45 minutes, it is more important to make sure you do at least a little bit of cardiovascular activity every day,
even if you don’t do it for very long or very intensely.
For example, you might try using a Schwinn® Fitness exercise bicycle for a scheduled, moderate level workout for
20–30 minutes on Monday, Wednesday, Friday and Sunday (see the intensity monitoring section for further details
on how hard to work out). On the other days, you might try going for a leisurely stroll 10 minutes in the morning and
in the evening (or whenever you can fit it in).
Whatever you do, just make sure you get your body moving, and your heart and lungs pumping for some period of
time every day.

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Owner’s Manual

Muscular strength
Training your muscles to remain strong using resistance such as
dumbbells, elastic tubing or your body weight.
In the past decade, we have learned that building or maintaining
muscular strength is extremely important for a balanced fitness
program. And it is especially important as we get older.
We have learned through a variety of studies that those individuals
who just train aerobically (without strength training) do maintain their cardiovascular endurance over the years, but
they generally lose lean muscle mass as they get older. However, those individuals who combine strength training
and cardiovascular training can maintain their lean body mass as they get older.
What this means is that if you just do cardiovascular activity, your body will naturally lose muscle mass as you get
older, and that means that you will actually get “fatter” as you age, unless you incorporate strength training. We
have also learned that consistent strength training helps maintain bone and muscle mass. For women, strength
training (along with cardiovascular training) may also protect against post-menopausal bone loss and osteoporosis
in their later years.
Strength training is not complicated. It is recommended that you do 8–12 repetitions of 8–10 major muscle groups at
least two days a week. However, you don’t have to do all these exercises at once. You can break them up into shorter
workouts throughout the day. For example, you can do just upper body exercises in the morning, and your lower body
exercises in the evening. Or, you can alternate strength exercises with cardiovascular exercise (often known as
circuit training) by switching back and forth every couple of minutes.
The best part is you don’t need complicated equipment or fancy machines. You can do everything you need to do
with a simple pair of dumbbells, or you can try Bowflex® SelectTech® dumbbells, which provide you a wide variety of
weight options in a revolutionary all-in-one dumbbell. You can use elastic tubing, or simply do body weight exercises
such as push-ups or lunges.

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Owner’s Manual

Flexibility
Being able to bend, reach, twist and turn with comfort and ease
as we perform daily tasks, play or exercise.
It is perhaps the most ignored component of fitness, but certainly
the easiest one to incorporate into our daily lives because it can
be done anywhere and almost at any time.
To maintain your flexibility, you simply need to stretch. This could
be as simple as reaching for your toes, or reaching overhead when you wake up in the morning. Or maybe you
enjoy it so much that you would be interested in trying the Nautilus® yoga workout video. You can even incorporate
stretching into your strength training workouts by stretching the muscles you have used immediately after you have
completed your exercise set.
Like cardiovascular training, it is recommended that you stretch every day. However, you do not need to create a
formalized program. You can simply make sure that you stretch your major muscle groups throughout the day. Make
sure you include your thighs, calves, hamstrings, back, chest, neck and shoulders.
Do what feels good, but also remember to mix it up. Don’t just do traditional “reach and hold” stretches. Also, try
gently moving through a range of motion that is comfortable to you. For example, you don’t have to stretch your neck
simply by pulling on your head with your hand. You can also just rotate the neck slowly around and look side to side.

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Owner’s Manual

nutrition
Every good health and fitness program will also include a good
nutrition component. Good nutrition is likely the most important
factor in maintaining ideal body weight and managing weight
loss. There are a variety of schools of thought regarding which
nutrition program, diet or eating plan is best. While we do not
promote or endorse any particular one, here are some things to
consider that will help you get on the road to a healthy diet:

Understand Caloric Balance
How many calories you intake, and how many calories you burn off will determine whether you will gain or lose
weight day to day. It is impossible to achieve weight loss without some sort of “caloric deficit” that can be obtained
through cutting calories, or burning off more than you take in. The wisest approach is to do a little of both—cutting
calories and exercising. It is the only proven long-term weight management program that is successful. You should
ensure that you are consuming at least 1,200 calories per day total. A total weight loss of no more than two pounds
per week is recommended for long-term weight management.
Eat a Variety of Foods
Regardless of your eating plan, you should be sure to include a variety of foods in your diet, maximizing your intake
of fruits and vegetables whenever possible. Colorful meals and snacks that are divided amongst the four food
groups will ensure that you obtain the nutrients needed for your body to function at optimal levels. Any diet that
focuses on just one food group source or processed foods can be unhealthy in the long run, and should be avoided.
Don’t focus too much on any particular meal or snack, but rather on your overall intake of a variety of different
foods during any given day.
Drink Water
Our bodies are made up of over 70 percent water, and most of us don’t drink enough. Carry water with you
everywhere you go, and drink as often as you can. This helps the body function at optimum levels, and can
significantly help with weight management.
Eat More Often and Be Mindful of Your Portions
Research has shown that it can be helpful to eat smaller meals more often versus three larger meals a day. Many
portions we eat are much larger than necessary, and can be laden with calories. So, try eating healthy snacks more
often and reducing the amount of large meals you eat. Sharing your snacks or food with others
(or breaking your portions in half) can help you better manage your caloric intake.

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Owner’s Manual

Monitoring your
intensity
When you are doing cardiovascular workouts, it is important
that you work at the appropriate intensities when you are first
starting out. It is also important that you work out at a variety of
intensities after you have built a fitness base. Research in recent
years has indicated that one of the best ways to monitor your
cardiovascular intensity is to pay close attention to how you are
feeling when you work out. Most individuals can do a very good
job of choosing the correct intensities if they simply categorize
how they feel into one of four intensity “zones.”
These zones could be described the following ways:
Zone Description
Zone

Description

Easy
Warm up
Cool down

Challenging, but comfortable
Steady endurance pace

Challenging and slightly
uncomfortable
Race pace
Borderline out of breath

Breathless
Not maximum, but winded
Can’t keep the pace for very long

When you are first starting out, you should exclusively work in the Zone 1 and Zone 2 intensities. After a few weeks,
you can occasionally incorporate Zone 3 and Zone 4 intensities for short periods of time. Remember, when you
begin to incorporate Zone 3 and Zone 4 intensities, you will find that you will likely have to drop down to Zone 1
intensities shortly thereafter as brief recovery periods.
For variety, you can spend a little bit of time in each of the four Zones during one workout, and then spend your time
in just one Zone during the next workout. Prenatal woman should always remain at Zone 1 and Zone 2 intensities,
and anyone unaware of their current medical condition should also avoid Zone 3 and Zone 4 without prior clearance
from their doctor.

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Owner’s Manual

These Zones can be translated into target heart rate numbers
if your home fitness product has a grip or telemetric heart rate
counter. Research has shown the best way to do this is not to
establish heart rate numbers based upon age, but rather based
upon how you feel.
The following chart will allow you to log your heart rate numbers
based upon how you feel when working out. Simply log the heart
rate numbers you find when you feel you are working at each of
the specific intensities.

Zone

Description

Your Heart Rate

Approximate Percentage
of Maximum Heart Rate

Easy
Warm up
Cool down

Insert the heart
rate you get when
you are in Zone 1

50% – 65%

Challenging, but comfortable
Steady endurance pace

Insert the heart
rate you get when
you are in Zone 2

65% – 75%

Challenging and slightly
uncomfortable
Race pace
Borderline out of breath

Insert the heart
rate you get when
you are in Zone 3

75% – 85%

Breathless
Not maximum, but winded
Can’t keep the pace for very long

Insert the heart
rate you get when
you are in Zone 4

85% – 95%

As you get in better shape, the heart rate number you obtain for each zone will get higher and higher, which means
your heart is able to handle higher intensities. Or you may find that your numbers don’t change, but you are able to
stay in Zone 3 and Zone 4 longer than you used to.
Don’t get too attached to any specific number or target heart rate. If you train properly, you will notice numbers that
used to be difficult have now become easier. You will also notice that if you are sick or over-tired, you may find that
numbers that usually feel fairly easy are one day much harder, and it is a good sign to take a break.
If you notice that numbers that are usually very challenging are one day fairly easy, then it is a good time to
push yourself.
Listening to your body and using your heart rate numbers (when available) will enable you to keep track of your
intensity and see your progress as you train.

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Owner’s Manual

beating the
dropout odds
The Surgeon General’s Report on Physical Activity and Health
summarizes a few main points:
1. Regular physical activity offers substantial improvements in
health and well-being for a majority of Americans.
2. If you exercise regularly, you’ll reduce your risk of heart attack,
cancer, diabetes, high blood pressure, osteoporosis and even
the common cold.
3. Regular exercise, regardless of the intensity, can help you
control stress, sleep problems and depression.
The benefits of exercise and activity are AMAZING! And yet, only 22 percent of Americans engage in
exercise for 20 minutes a day. And even among individuals who begin exercise programs, the dropout
rate is about 50 percent.
So, how do you beat these odds? The answer appears to be in how your start and maintain your exercise program
as well as how you create an exercise habit. Why are you starting an exercise program? For most individuals, it is to
lose weight and look better, which are great reasons. However, since changes in your body shape and size can be
gradual, and won’t happen overnight, it is important to focus on other benefits so that
you will remain motivated.
Thrive on the energy that exercise gives you. Watch your health risks scores go down. Pay attention to how much
easier everyday activity is. Notice how much better you are sleeping. These kinds of additional benefits
will continue to keep you motivated if you make them just as important to you as weight loss.
Additionally, try not to view exercise as punishment. Look at it as an investment in your health. If you don’t feel
motivated to work out one day, think of something that is appealing to you that is active, and change your workout.
Try not to let your workout become routine or mundane, and always remember that some exercise is better than
none at all. So, if you feel you are not motivated to continue, stop your workout early, or skip a day.
It just might be the thing you need to get you excited about your next workout.
Possibly the most important thing is to keep progressing your exercise program slowly. Big increases in time or
intensity can set you up for injury, and cause you to drop out. Unless you are a world-class athlete, there is no
reason to work out at world-class levels. Remember to give yourself some days off and get proper rest. Finally, try
to anticipate lapses. If you are traveling, or your schedule is becoming busier, and you are fearful you may get off
track, try planning ahead. For example, book a hotel that has a workout facility or change up your workout so that
you keep your interest high and your boredom low. The bottom line is you must be creative and innovative to keep
up your fitness program. With some imagination and planning, it is easy to do.
Exercise is one of life’s joys. It energizes you, helps you look and feel better and puts you on the road to better
health. Your home fitness equipment and gym is worth its weight in gold. Congratulations on making the choice to
get started!

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Owner’s Manual

suggested reading

The Complete Home Fitness Handbook
by Edmund Burke

Full Body Flexibility
by Jay Blahnik

Human Kinetics

Building Strength and Stamina
by Wayne Wescott, PhD

Cross-Training for Dummies
by Tony Ryan and Martica Heaner

Human Kinetics

For Dummies

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Owner’s Manual

workout log
Date

Time

Total
Time

Calories

Total
Calories

Distance

Total
Distance

Jan. 1

20:00

100

Jan. 2

21:00

41:00

150

250

6.5

11.5

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Owner’s Manual

Fast Fat Loss NOW!
the bowflex® body leanness program

BY Dr. Ellington Darden

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Owner’s Manual

The Bowflex® body
leanness program
This program is scientifically designed for maximal fat loss over a period
of six weeks. It is important that you practice every aspect of the plan to
achieve optimum results.
The program separates into three two-week stages. During each stage you
will exercise, control the number and quality of calories you consume, and
drink plenty of ice-cold water.
Before starting the exercise routine you must be familiar with your
Bowflex® home gym. You should experiment with finding the proper
amount of resistance to use on each exercise. You should be able to perform 8 r epetitions, but not
more than 12 repetitions, for each exercise. It is essential that you learn how to p erform each movement before trying a
complete circuit, because part of the effectiveness of the training depends on m
inimal rest between each exercise.

WARNING!
Before beginning this program consult your physician or healthcare professional. Show this plan and your
Bowflex® Owner’s Manual to your physician or healthcare professional. Only he or she can determine if this
course is appropriate for your particular age and condition. If you e xperience any light-headedness, dizziness,
or s hortness of breath while exercising, stop the m
ovement and consult a p hysician.
Make sure you read your Bowflex® Owner’s Manual BEFORE attempting a workout.
There are a few people who should not try this program: Children and teenagers; pregnant women;
women who are breast feeding; diabetics; individuals with certain types of heart, liver, or k idney disease;
and those suffering from certain types of arthritis. This should not be taken as an all inclusive list. Some
people should follow the course only with their physician’s specific guidance. Play it safe and consult a
healthcare professional.

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Owner’s Manual

a guarantee from
dr. EllinGton Darden
Dear Bowflex® Enthusiast,
I’m excited, really excited! I’m elated because I’ve researched and
developed an exercise and eating program that produces fat loss
faster than any plan I’ve ever tested.
For example, the men involved in my research project had an average
fat loss of 27.95 pounds (12.68 kg) per man. Women on the same program
averaged a reduction of 16.96 pounds (7.69 kg). Best of all, these dramatic
results were achieved – not in six months – but in only six weeks!
That’s right – just six short weeks. You can accomplish similar results in
six weeks when you follow my fitness and nutrition program.
Bowflex® home gyms were a significant part of my research results.
The exercises in my program, performed on a Bowflex® machine – 18 workouts (3 per week) – 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.
Obtaining leanness means to strip away the fat from under the skin as well as at deeper levels. Leanness also implies a
pleasing shape and tone to the skeletal muscles. You might say leanness is the opposite of fatness. The people involved in
my research certainly got rid of their excessive fatness in record time.
All the guidelines that were applied to my research, including simple exercise instructions and specific menus to use, have
been organized in the booklet you are now holding in your hands. It’s the next best thing to actually going through one of my
research projects. In fact, it’s probably better since nothing is e xperimental. All of the fine points have been tried, tested and
proven effective.
If you are overfat, and if you are interested in doing this program, there are several things you need to understand about my
experience. Since 1965, I’ve trained more than 10,000 overfat individuals.
After many years of pushing, coaxing, and listening to these trainees, certain traits became evident to me:

•P
eople are not lazy by choice. They are forced into it by the confusion that surrounds the abundance of
fitness information that is available. If these individuals are given simple decisive instructions, they will train
very intensely.

•P
eople, if they are provided with specific menus, will drastically alter their eating habits.

•M
ost of these people, however, will do neither of these challenging things for more than a week – unless they
quickly see and feel changes in their body.

The Bowflex® Body Leanness Program emerged from these findings.
If you want to get the best-possible results from this program, you must be willing to exercise very intensely on the Bowflex®
machine and adhere to a strict eating plan. In return, you’ll get my guarantee that if you follow the program exactly as
directed, you’ll observe the pounds and inches disappear on almost a weekly basis.
Now it’s your turn to get excited, and get started!
Sincerely,

Dr. Ellington Darden

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Owner’s Manual

Measurements
If you would like to measure your personal before-and-after results,
there are several steps you need to take. It is important that you
accurately perform each task, then at the end of the
six-week program, repeat the process in the same manner.
Body Weight
Remove clothing and shoes and record your weight to the nearest
quarter pound or hundred grams. Be sure to use the same scale
when weighing yourself at the end of the six-week program. For the
most accurate recordings, weigh yourself nude in the morning.
Since the program is divided into three two-week segments, you may want to weigh yourself at the end of each
two-week period. Understand, however, that weight loss is not the best way to determine your success. Fat loss
is the key component. To determine the amount of fat you’ve lost, you’ll need to follow the instructions in the next
section. Enter your starting weight on the Results Summary Sheet (page 7).
Circumference of Body Parts
For an even better idea of the changes that will occur to your body in the next six weeks, it is necessary to measure
the circumference of certain body parts. This will tell you where the fat is shrinking and what areas
are toning up. Use a plastic tape to measure the following:
1) Upper arms – hanging and relaxed, midway between the shoulder and elbow.
2) 2" (5 cm) above navel – belly relaxed.
3) At navel – belly relaxed.

4) 2" (5 cm) below navel – belly relaxed.

2
3
4
5
6

5) H
ips – feet together at maximum p rotrusion
of buttocks.
6) T highs – high, just below the buttocks crease with legs apart and weight distributed equally
on both feet.
Record each measurement on your Results Summary Sheet (page7).

Optional Picture Taking
Pictures can be the most exciting evaluation you can do. The numbers and the tape measurements are great, but
actually seeing differences from comparison photographs of yourself is quite s atisfying.
Taking full-length photographs is not difficult, but to see the maximum difference between before and after, you
should follow these guidelines.
1) Keep everything the same. Wear the same outfit, a snug solid color is best, and have the person taking the
picture stand in the same place, with the same setting behind you.
2) Make sure you stand against an u ncluttered, light background.
3) Have person taking the photograph move away from you until he can see your entire body in the viewfinder.
4) Stand relaxed for three pictures, front, right side, and back. Do not try to suck in your stomach.
5) Interlace your fingers and place them on top of your head, so the contours of your torso will be plainly visible.
Keep your feet 8" (20 cm) apart in all three pictures.
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.

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Owner’s Manual

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 bodyfat percentage. The goal of this program is to increase your lean-body
mass and decrease your body-fat percentage.
Please read this section carefully. Proper measuring techniques are
essential to track your success. It is best to have someone measure
you. Measuring yourself can lead to inaccurate results.
Women measure: Suprailium, triceps and thigh. Men measure: Chest, abdomen and thigh.

Suprailium

Triceps

Thigh

Chest

Abdomen

Stand relaxed.
Pick up a diagonal
skinfold just above
the crest of the hip
bone on
the right side of
the waist.

Stand with right
elbow flexed
90 degrees and
locate the center
of the back of the
upper arm midway
between the
shoulder and the
elbow. Relax arm at
your side. Pick up
skinfold as pictured.

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.

Stand relaxed.
Pick up a diagonal
skinfold over the
right pectoralis
muscle, midway
between the armpit
and the nipple.

Stand relaxed. Pick
up a vertical skinfold
on the right side of
the navel.

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. The jaws exert constant tension at the point of contact with the skin. The
thickness of the double layer of skin and fat can then be read directly from the caliper, which is marked in millimeters.
Women

Men

Suprailium ___________________________________

Chest _________________________________________

Triceps ______________________________________

Abdomen ______________________________________

Thigh _______________________________________

Thigh _________________________________________

TOTAL ______________________________________

TOTAL ________________________________________

Use these figures on the following chart to determine your body-fat percentage and enter the number on the line
below.
Starting body-fat percentage: ____________________________________________________________________

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Owner’s Manual

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.

130
125
120

Female

110

Male

105

40
33

90
34

Age in Years

27
32

11
9
7
5
3

12
10

Percent
Body-Fat

Sum of Three Skinfolds (mm)

100

31
60

115

30
25
20
15
10

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 Sport, 52:380-384, 1981.

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Owner’s Manual

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).
Thus, his lean-body mass is 70%, or 140 pounds (63.5 kg).
After the program, Joe weighs 180 pounds (81.6 kg) and is 20% fat, which equals 36 pounds (16.3 kg).
Hislean-body mass is 80%, or 144 pounds (65.3 kg).
Simple calculations allow us to find the amount of fat Joe lost, and the amount of muscle Joe gained. Before fat
weight (60 pounds), minus after fat weight (36 pounds) equals 24 pounds (10.8 kg) of fat lost. After lean-mass weight
(144 pounds) minus before lean-mass weight (140 pounds) equals 4 pounds (1.8 kg) of muscle gained.
Enter Your Information Here: (Pounds or Kilograms)
Before
Fat Percentage

Body Weight
X
Body Weight

Body Fat Weight
=

Weight of Body Fat
–

Lean-Body Weight
=

Use the Same Factors to Calculate After Six Weeks.
After
Fat Percentage

Body Weight
X
Body Weight

Body Fat Weight
=

Weight of Body Fat
–

Lean-Body Weight
=

Final Results
After Body Fat Weight

Before Body Fat Weight
X
After Lean-Mass Weight

Total Fat Loss
=

Before Lean-Mass Weight
–

Total Lean-Mass Gained
=

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Owner’s Manual

your results
summary sheet
Name __________________________________
Height ___________________

Age _______

Weight Loss _______________

Weight Before _____________ Muscle Gain _______________
Weight After ______________

Fat Loss __________________

Please follow the instructions in the “Measurements” section
(page 3) for measuring circumferences.

Before

After

Difference

Right Arm:
Left Arm:
2" (5 cm) Above Navel:
Navel:
2" (5 cm) Below Navel:
Hips:
Right Thigh:
Left Thigh:
Total:
Percent Body Fat:

If you wish to send in your results to Nautilus, Inc., please send to: Bowflex® Results, Nautilus, Inc. World
Headquarters, 16400 S.E. 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 phone
number. Submissions may be selected for use in p romotional marketing materials.

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Owner’s Manual

THe workouts
GUIDELINES Week 1 & 2

Week 1 & 2 Exercise

All exercises should be practiced with one set of 8 to 12
repetitions. The style of p erformance 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. When 12 repetitions are accomplished, increase the
resistance by approximately 5 p ercent. Keep the time between
exercises to a minimum, no longer than 60 seconds. No workout
should take more than 30 minutes to complete. Perform each
workout three days a week.

Sets

Reps

Leg Curl

8-12

Leg Extension

8-12

Bench Press

8-12

Lying Biceps Curl

8-12

Seated Shoulder Press

8-12

Seated Abdominal Crunch

8-12

GUIDELINES Week 3 & 4

Week 3 & 4 Exercise

Sets

Reps

All exercises should be practiced with one set of 8 to 12
repetitions. The style of p erformance 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. When 12 repetitions are accomplished, increase the
resistance by approximately 5 p ercent. Keep the time between
exercises to a minimum, no longer than 45 seconds. No workout
should take more than 30 minutes to complete. Perform each
workout three days a week.

Leg Curl

8-12

Leg Extension

8-12

Bench Press

8-12

GUIDELINES Week 5 & 6

Lying Biceps Curl

8-12

Seated Shoulder Press

8-12

Rear Deltoid Rows*

8-12

Seated Triceps Extension

8-12

Seated Abdominal Crunch

8-12

Week 5 & 6 Exercise

All exercises should be practiced with one set of 8 to 12
repetitions. The style of p erformance 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. When 12 repetitions are accomplished, increase the
resistance by approximately 5 p ercent. Keep the time between
exercises to a minimum, no longer than 30 seconds. No workout
should take more than 30 minutes to complete. Perform each
workout three days a week.

* T he Upright Row exercise was used in Dr. Darden’s original study. Although many
people have used this exercise for years, recent information in the Physical
Therapy field has caused the authors of this manual to caution against performing
this exercise because of the unnatural twisting movement created in the shoulder
joint. We suggest you substitute Rear Deltoid Rows for the Upright Row exercise.

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Owner’s Manual

Sets

Reps

Leg Curl

8-12

Leg Extension

8-12

Leg Press

8-12

Bench Press

8-12

Lying Biceps Curl

8-12

Lying Shoulder Pullover

8-12

Reverse Fly

8-12

Rear Deltoid Rows*

8-12

Seated Triceps Extension

8-12

Seated Abdominal Crunch

8-12

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. The other 40 percent will be equally divided between
proteins and fats. The 60:20:20 ratio of carbohydrates, proteins, and fats is ideal for maximum fat loss.
Keep Menus Simple and Food Substitutions to a Minimum Research has established that successful
dieters prefer the same foods each day for breakfast and lunch. They like variety, however, for dinner. Detailed
menus and food choices are included later in this manual. If you must vary from the menu items, try to stay within
the 60:20:20 ratio of carbohydrates, proteins and fats.
Avoid Too Much Stress Too much stress of any kind can cause the body to actually preserve fat stores.
You should relax more. An after-dinner walk at a leisurely pace is helpful. Extra sleep is suggested, since
sleep facilitates fat loss and muscle recovery. Furthermore, to keep the body well rested, no other exercises
or activities are allowed during the six-week program. 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.
Superhydrate your system Drinking plenty of water is essential to the success of this program. Drinking the
recommended amount of water can seem like a challenge at first. Stick with it. Carry a large sports bottle or similar
item with you throughout the day. After several weeks, you will find that you actually thirst for more and more water,
and the amounts recommended are easily reached.
Superhydration aids fat loss in a number of ways. First, the kidneys are unable to function without adequate water.
When they do not work to capacity some of their load is dumped onto the liver. This diverts the liver from its primary
function, which is to metabolize stored fat into usable energy. Because it’s performing the chores of the waterdepleted kidneys, the liver metabolizes less fat. Second, overeating can be averted through water intake, as water
can keep the stomach feeling full and satisfied between meals. Third, ice-cold water requires calories to warm it to
core body temperature. In fact, 1 US gallon of ice cold water (3.8 l) generates 123 calories of heat energy.
You’ll be drinking from 1 to 1 5/8 US gallons (3.8 - 6.2 l) of water each day on the following
superhydration schedule:
Week 1: drink four 32-oz. bottles (3.8 l) of ice-cold water per day.
Week 2: drink four-and-a-half 32-oz. bottles (4.3 l) of ice-cold water per day.
Week 3: drink five 32-oz. bottles (4.6 l) of ice-cold water per day.
Week 4: drink five-and-a-half 32-oz. bottles (5.2 l) of ice-cold water per day.
Week 5: drink six 32-oz. bottles (5.7 l) of ice-cold water per day.
Week 6: drink six-and-a-half 32-oz. bottles (6.2 l) of ice-cold water per day.
Don’t be surprised if you have to make more than a dozen trips to the restroom, especially during the first week of
the program. Remember, your body is an adaptive system, and it will soon accommodate the increased
water c onsumption.
Note: Although it is doubtful that you could ever drink too much water, a few ailments can be negatively affected
by large amounts of fluid. 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.

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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. But
as you probably realize the products are sometimes changed or
discontinued. If a listed item is not available in your area, you’ll need
to substitute a similar product. Become an informed label reader
at your supermarket. Ask questions about any products you don’t understand. Supermarket managers are usually
helpful. If they don’t have an answer to your question, they will get it for you.
Each day you will choose a limited selection of foods for breakfast and lunch. Most people can consume the same
basic breakfast and the same basic lunch for months with little modification. Ample variety during your evening
meal, however, will make daily eating interesting and enjoyable. Additionally, the eating plan includes a midafternoon and late-night snack to keep your energy high and your hunger low.
Begin Week 1 on Monday and continue through Sunday. Week 2 is a repeat of Week 1. Calories for each food are
noted in parentheses. A shopping list follows. The eating plan for the next six weeks descends:
Weeks 1 & 2: Men 1500 calories per day. Women 1200 calories per day.
Weeks 3 & 4: Men 1400 calories per day. Women 1100 calories per day.
Weeks 5 & 6: Men 1300 calories per day. Women 1000 calories per day.
You’ll always have a 300 calorie breakfast, a 300 calorie lunch, and a 300 calorie dinner (women), or 500 calorie dinner
(men). With each two-week descend, only your snack calories will change: from 400 to 300 to 200 calories per day
(men), or 300 to 200 to 100 calories per day (women). For each of your five daily meals, you’ll have at least three choices.
Everything has been simplified so even the most kitchen-inept person can succeed. Very little cooking is required.
All you have to do is read the menus, select your food choices, and follow the directions. It’s as simple as that. If
you find that you wish to vary from the o utline menu items try to stay with in the 60:20:20 ratio of carbohydrates,
proteins, and fats.

Daily
Calories

Carbohydrates
60%

Protein
20%

Fat
20%

2000

1200

400

1900

1140

380

1800

1080

360

1700

1020

340

1600

960

320

1500

900

300

1400

840

280

1300

780

260

1200

720

240

1100

660

220

1000

600

200

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Owner’s Manual

the eating plan
Quantities needed for listed items will depend on your specific
selections. Review your choices and adjust the shopping list
accordingly. It may be helpful for you to photocopy this list each
week before doing your shopping.

Staples

Orange juice
Skim milk
Whole-wheat bread
Promise Ultra®
Vegetable Oil Spread
Italian fat-free dressing
Dijon mustard
Safflower oil
Noncaloric beverages
(tea, decaffeinated
coffee, diet soft
drinks, water)
Dairy

Grains

Fruits

Bagels:
Sarah Lee® (frozen)
Cereals:
1.5oz. (42g) serving
equals approx. 165
calories; Kellogg’s®
Low-Fat Granola (w/o
raisins), General Mills®
Honey Nut Clusters,
General Mills® Basic 4
Wheat germ

Bananas, large
(8 3/4 inches [22 cm]
long)
Apples
(3-inch [7.6 cm]
diameter)
Cantaloupes
(5-inch [12.7 cm]
diameter)
Dried prunes
Raisins

Malted milk powder
Popcorn
(microwave light)
Meat, Poultry & Fish

Canned Soup

Vegetables

Lettuce
Tomatoes
Whole kernel corn
(canned no salt
added)
Sweet peas
(canned no salt
added)
Sliced white potatoes
(canned)
Cut beets
(canned)

Frozen Microwave
Dinners

Yogurt
(light nonfat)

Chicken
(thin sliced)

Healthy Choice® Hearty
Chicken

Lean Cuisine® Glazed
Chicken Dinner

Cream cheese
(light)

Turkey
(thin sliced)

Lean Cuisine® Lasagna
with Meat Sauce

Cheese
(fat-free)

Tuna
(canned in water)

Campbell’s® Healthy
Request Hearty
Vegetable Beef

Low-fat frozen yogurt

Sirloin steak
(lean)

Carnation® Instant
Breakfast packets

Lean Cuisine® Lunch
Express Broccoli &
Cheddar Cheese over
Potato
Weight Watchers®
Macaroni and Cheese

Champion UltraMet®
Packets

Healthy Choice®
Grilled Turkey Breast

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Owner’s Manual

THe Eating Plan
Breakfast = 300 calories
Choice of bagel, cereal or shake.
Bagel
1 plain bagel (frozen) (210)
3/4 oz. light cream cheese (45)
1/2 C. orange juice, fresh or frozen
(55)
Any beverage without calories,
caffeine, or sodium, such as
decaffeinated coffee or tea.
Cereal
1.5 oz. (42 grams) serving equals
approximately 165 calories.
Choice of one: Kellogg’s® Low Fat
Granola (without raisins), General
Mills® Honey Nut Clusters, General
Mills® Basic 4
1/2 C. skim milk (45)
3/4 C. orange juice (82)
Noncaloric beverage
Shake (choice of one shake)
Place ingredients in blender.
Blend until smooth.
Banana-Orange Shake
1 large banana (8 3/4 inches long)
(100)
1/2 C. orange juice (55)
1/2 C. skim milk (45)
2 T. wheat germ (66)
1 t. safflower oil (42)
2 ice cubes (optional)
or Chocolate or Vanilla Shake
1 packet Carnation® Instant
Breakfast, Champion UltraMet®,
or another diet shake powder that
contains the appropriate calories
(100)
1 C. skim milk (90)
1/2 large banana (8 3/4 inches
long) (50)
1 t. safflower oil (42)
1 t. Carnation® Malted Milk powder
(20)
2 ice cubes (optional)
Lunch = 300 calories.
Choice of sandwich, soup or salad.
Sandwich
2 slices whole wheat bread (140)
2 t. Promise Ultra® Vegetable
Oil Spread (24)
2 oz. white meat (about 8 thin
slices), chicken or turkey (80)
1 oz. fat-free cheese (1 1/2 slices)
(50)
(Opt.: Add to bread 1 t. Dijon
mustard (0)

(us measurements*)

Noncaloric beverage
Soup (choice of one soup)
• Healthy Choice® Hearty Chicken,
15-oz. can (260), or
• Campbell’s® Healthy Request
Hearty Vegetable Beef, 16-oz.
can (260)
1/2 slice whole-wheat bread (35)
Noncaloric beverage
Chef Salad
2 C. lettuce, chopped (20)
2 oz. white meat, chicken or turkey
(80)
2 oz. fat-free cheese (100)
4 slices tomato, chopped (28)
1 T. Italian, fat-free dressing (6)
1 slice whole wheat bread (70)
Noncaloric beverage
Mid-Afternoon Snack
Men–200 calories for Weeks 1&2;
150 calories for Weeks 3&4;
100 calories for Weeks 5&6.
Women–150 calories for Weeks 1&2;
100 calories for Weeks 3&4;
50 calories for Weeks 5&6
Choose calories from:
1 large banana (8 3/4 inches long)
(100)
1 apple (3-inch diameter) (100)
1/2 cantaloupe (5-inch diameter) (94)
5 dried prunes (100)
1 oz. (2 small 1/2 oz. boxes) raisins
(82)
1 C. light, nonfat, flavored yogurt
(100)
Dinner
Men: 500 calories, Women: 300
calories
Choice of tuna salad dinner, steak
dinner or frozen microwave dinner.
Tuna Salad Dinner
In a large bowl, mix the following:
1 6-oz. can chunk light tuna
in water (180)
1 T. Hellmann’s® Light, ReducedCalorie Mayonnaise (50)
2 T. sweet pickle relish (40)
1/4 C. whole kernel corn, canned,
no salt added (30)
Noncaloric beverage
Men add:
1/2 C. sliced white potatoes,
canned (45)
2 slices whole wheat bread (140)

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Owner’s Manual

Steak Dinner
3 oz. lean sirloin, broiled (176)
1/2 C. sweet peas, canned, no salt
added (60)
1/2 C. beets, canned (35)
1/2 C. skim milk (45)
Noncaloric beverage
Men add:
2 slices whole wheat bread (140)
1 t. Promise Ultra® Veg Oil Spread
(12)
1/2 C. skim milk (45)
Frozen Microwave Dinner
Choice of one meal:
• Glazed Chicken Dinner,
Lean Cuisine® (230)
2/3 C. skim milk (60)
Noncaloric beverage
• Lasagna with Meat Sauce,
Lean Cuisine® (240)
1/2 C. skim milk (45)
Noncaloric beverage
• Macaroni and Cheese,
Weight Watchers® (260)
1/2 C. skim milk (45)
Noncaloric beverage
• Broccoli & Cheddar Cheese Sauce
over Baked Potato, Lean Cuisine®
Lunch Express (250)
1/2 C. skim milk (45)
Noncaloric beverage
• Grilled Turkey Breast,
Healthy Choice® (260)
1/2 C. skim milk (45)
Noncaloric beverage
Men add:
2 slices whole wheat bread (140)
2 t. Promise Ultra® Veg Oil Spread
(24)
1/2 C. skim milk (45)
Late-Night Snack
Men–200 calories for 1&2; 150
calories for Weeks 3&4; 100 calories
for Weeks 5&6. 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)
* Nutritionally equivalent products with similar calorie
counts may be substituted if recommended products
cannot be found.

THe Eating Plan
Breakfast = 300 calories
Choice of bagel, cereal or shake.
Bagel
1 plain bagel (frozen) (210)
21 g light cream cheese (45)
120 ml orange juice, fresh or frozen
(55)
Any beverage without calories,
caffeine, or sodium, such as
decaffeinated coffee or tea.
Cereal
42 gram serving equals
approximately 165 calories.
Choice of one: Kellogg’s® Low Fat
Granola (without raisins), General
Mills® Honey Nut Clusters, General
Mills® Basic 4
120 ml skim milk (45)
177 ml orange juice (82)
Noncaloric beverage
Shake (choice of one shake)
Place ingredients in blender.
Blend until smooth.
Banana-Orange Shake
1 large banana (22 cm long) (100)
120 ml orange juice (55)
120 ml skim milk (45)
15 ml wheat germ (66)
5 ml safflower oil (42)
2 ice cubes (optional)
or Chocolate or Vanilla Shake
1 packet Carnation® Instant
Breakfast, Champion UltraMet®,
or another diet shake powder that
contains the appropriate calories
(100)
240 ml skim milk (90)
1/2 large banana (22 cm long) (50)
5 ml safflower oil (42)
5 ml Carnation® Malted Milk powder
(20)
2 ice cubes (optional)
Lunch = 300 calories.
Choice of sandwich, soup or salad.
Sandwich
2 slices whole wheat bread (140)
10 ml Promise Ultra® Vegetable Oil
Spread (24)
57 g white meat (about 8 thin
slices), chicken or turkey (80)
28 g fat-free cheese (1 1/2 slices)
(50)
(Opt.: Add to bread 5 ml Dijon
mustard (0)
Noncaloric beverage
Soup (choice of one soup)

(metric measurements*)

• Healthy Choice® Hearty Chicken,
420 g can (260), or
• Campbell’s® Healthy Request
Hearty Vegetable Beef, 450 g
can (260)
1/2 slice whole-wheat bread (35)
Noncaloric beverage
Chef Salad
480 ml lettuce, chopped (20)
57 g white meat, chicken or turkey
(80)
57 g fat-free cheese (100)
4 slices tomato, chopped (28)
15 ml Italian, fat-free dressing (6)
1 slice whole wheat bread (70)
Noncaloric beverage
Mid-Afternoon Snack
Men–200 calories for Weeks 1&2;
150 calories for Weeks 3&4;
100 calories for Weeks 5&6.
Women–150 calories for Weeks 1&2;
100 calories for Weeks 3&4;
50 calories for Weeks 5&6.
Choose calories from:
1 large banana (22 cm long) (100)
1 apple (7.6 cm diameter) (100)
1/2 cantaloupe (12.7 cm diameter)
(94)
5 dried prunes (100)
28 g (2 small 14 g. boxes) raisins (82)
240 ml light, nonfat, flavored yogurt
(100)
Dinner
Men–500 calories, Women–300
calories
Choice of tuna salad dinner, steak
dinner or frozen microwave dinner.
Tuna Salad Dinner
In a large bowl, mix the following:
1 can (170 g) chunk light tuna
in water (180)
15 ml Hellmann’s® Light, ReducedCalorie Mayonnaise (50)
30 ml sweet pickle relish (40)
60 ml whole kernel corn, canned,
no salt added (30)
Noncaloric beverage
Men add:
120 ml sliced white potatoes,
canned (45)
2 slices whole wheat bread (140)
Steak Dinner
85 g lean sirloin, broiled (176)
120 ml sweet peas, canned, no salt
added (60)

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Owner’s Manual

120 ml beets, canned (35)
120 ml skim milk (45)
Noncaloric beverage
Men add:
2 slices whole wheat bread (140)
5 ml Promise Ultra® Veg Oil Spread
(12)
120 ml skim milk (45)
Frozen Microwave Dinner
Choose one meal:
• Glazed Chicken Dinner, Lean Cuisine®
(230)
160 ml skim milk (60)
Noncaloric beverage
• Lasagna with Meat Sauce, Lean
Cuisine® (240)
120 ml skim milk (45)
Noncaloric beverage
• Macaroni and Cheese, Weight
Watchers® (260)
120 ml skim milk (45)
Noncaloric beverage
• Broccoli & Cheddar Cheese Sauce
over Baked Potato, Lean Cuisine®
Lunch Express (250)
120 ml skim milk (45)
Noncaloric beverage
• Grilled Turkey Breast,
Healthy Choice® (260)
120 ml skim milk (45)
Noncaloric beverage
Men add:
2 slices whole-wheat bread (140)
10 ml Promise Ultra® Veg Oil Spread
(24)
120 ml skim milk (45)
Late-Night Snack
Men–200 calories for 1&2; 150
calories for Weeks 3&4; 100 calories
for Weeks 5&6. 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)

* Nutritionally equivalent products with similar
calorie counts may be substituted if recommended
products cannot be found.

Q&A
Q. Is it possible to drink too much water?
A. Certainly. To do so, however, you’d probably have
to drink four or five times as much per day as I’m
recommending. There are a few ailments that can be
negatively affected by large amounts of fluid.
If you feel you have a problem, check with your
doctor before starting the program.
Q. Is bottled water better than tap water?
Q. I often get headaches when I eat only 1000 calories a
day. What should I do?

A. Research shows that bottled water is not always
higher quality water than tap water. The decision to
drink bottled water or not is usually one of taste.
If you dislike the taste of your tap water, then drink
your favorite bottled water. But first you might want
to try a twist of lemon or lime added to the water
from your tap. Some people say it makes a significant
difference in the taste.

A. Your headaches may be caused by going longer than
three hours between meals or snacks. Try spacing
your meals and snacks where there are fewer hours
between them.
Some people who are used to drinking regular coffee
with caffeine notice headaches when they stop
consuming coffee for several days. If this is the case
with you, you might want to ease off the coffee more
gradually.

Q. I ’m a middle-aged woman who gets black and blue
marks on my legs when I diet. Am I doing anything
wrong?
A. I doubt you are doing anything wrong. Such black
and blue marks are usually the result of an increased
level of estrogen circulating in your body, which
weakens the walls of the capillaries and causes
them to break under the slightest pressure. When
this happens, blood escapes and a bruise occurs.
Estrogen is broken down in the liver, and so is fat.
When you are dieting, your liver breaks down the fat,
leaving a lot more estrogen in the bloodstream.

Q. I don’t like red meat. I notice that the Lean Cuisine®
Lasagna with Meat Sauce contains beef. What can I
substitute for it?
A. Lean Cuisine® has many other frozen dinners that
you may substitute for Lasagna with Meat Sauce.
Try to find one that contains the same calories, with
approximately 15 to 20 percent of the calories coming
from fat. Some of the Lean Cuisine® dinners actually
have too little fat for my
nutritional requirements.

It may be helpful to supplement your diet with a little
extra vitamin C each day to help toughen the walls of
the capillaries.

Q. May I have dinner for lunch and lunch for dinner?
A. Yes.

Q. I ’m a 40 year-old woman with a teenage son and
daughter. My husband and I both want to lose 10
pounds (4.5 kg) and the children would also like to
lose some weight. Can I put the whole family on the
program?

Q. I tend to get a headache when I drink cold water.
Can I drink water without it being chilled?
A. Yes, but you won’t get the 123 calories or more
thermogenic effect from warming the cold water to
core body temperature. Try a more gradual drinking
of the cold water. You may have been consuming it
too quickly.

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Owner’s Manual

Q&A
A. It would be great if you could, but you c annot.
The number of calories per day is the problem.
Teenagers require significantly more calories each
day than 1500, which is the h ighest level. Check
with a registered dietician (RD) for appropriate
recommendations. Your teenage son and
daughter, however, could follow the Bowflex®
exercise routines.

Q. I’m afraid that I might get large, unfeminine
muscles from some of the Bowflex® exercises you
recommend in this course. What can I do to prevent
this from happening?

A. You are worrying about large muscles unnecessarily.
Building large muscles requires two conditions. First,
the individual must have long muscles and short
tendons. Second, an abundance of testosterone must
be present in the blood
stream. Women almost never have either of
these conditions.
Under no circumstances could 99.99 percent of
American women develop excessively large muscles.
Progressive resistance exercise such as using a
Bowflex® home gym will make your muscles larger
– but not excessively large – and larger muscles will
make your body firmer and
more shapely.
Q. Why is it so important I perform the Bowflex®
exercises with a 4-second count on the lifting
and lowering?
A. Because a slow, smooth 4-second lifting f ollowed
by a 4-second lowering involves more muscle fibers
more thoroughly than faster speeds of movement.
The more completely each involved muscle fiber
works simply means you’ll get better muscle-building
results.

• Take shorter, more shallow breaths during
the sixth, seventh, and eighth repetitions.

• Emphasize exhalation more than
inhalation, especially during the ninth and
tenth repetitions. Focus on good form and
slow movement.

• Do not hold your breath on any repetition.
Practice relaxing your face and neck. Do
not grit your teeth. Keep your eyes open
and remain alert.

Q. I’m not as disciplined and patient as I’d like to be.
How can I better stay on track with the program?
A. O
ne suggestion is to team up with a partner. Most
people are more motivated and make better progress
if they go through the program with a friend. In
selecting a training partner, here are several things to
keep in mind:

• Your partner should be similar to you in
age and condition.

• Your partner should be serious about
getting into shape and making a
commitment. That commitment means
you’ll be exercising together one hour,
three times per week. Each of your
joint training sessions should take
approximately 50 minutes: 25 minutes for
your workout and 25 minutes supervising
your partner’s workout.

• Your partner should be someone with
whom you’ll share a spirit of cooperation,
not competition.

Q. I ’m confused about how to breathe during each
Bowflex® exercise?
A. L et’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 b reathing guidelines to
follow:

• Breathe normally during the first five
repetitions.

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Owner’s Manual

Q&A
Q. What happens after six weeks? How do I continue
the program if I need to lose more weight?
A. You should repeat the program for as long as it takes
you to reach your goal. For example, it took Barry
Ozer three six-week sessions (18 weeks) to lose all
of his excessive fat, which amounted to 75 pounds
(34 kg). There are, however, a few guidelines and
modifications to apply.

Repeat the eating plan exactly as before: Men, go
back to 1500 calories a day for two weeks. Women,
go back to 1200 calories a day for two weeks. Then,
descend your calories in the same manner.

• Y our partner should not be your spouse,
brother, sister, or other family member.
You do not want normal interpersonal
problems to interfere with the training.

Q. Why won’t you allow me to do aerobic dancing on my
off-days to speed up the loss of body fat?
A. Because doing so doesn’t speed up fat loss. Aerobic
dancing – and other activities such as running,
swimming, cycling, stair-stepping, and racquetball –
do not contribute significantly to the fat-loss process.
In fact, when added to p roper strength training they
can actually retard the reduction of fat.

Keep your superhydration schedule at the highest
level. In other words, sip 1 5/8 gallons (6.2 l) of icecold water each day.
Continue your Bowflex® exercise routine at the
highest level. Perform the same 10 exercises three
times per week. Try to get as strong as you can
in each exercise, while always focusing on the
4-second count in both lifting and lowering.

Fat loss is retarded in two ways. Too much r epetitive
activity prevents maximum muscle building by using
up your recover ability. A well-rested recover ability
is necessary for muscle growth. Too much activity,
especially if you are on a reduced-calorie diet,
causes you to get the blahs and quickly lose your
enthusiasm. If this happens, you’re sure to break
your diet.

Q. I’m pleased that I lost the fat I wanted to lose.
What do I do to maintain my new body weight?
A. Once you’ve lost your excessive fat, your next task is
to maintain that status. Here are the adjustments you
need to make to your current practices:
Adhere to a carbohydrate-rich, moderate-calorie
eating plan
I nstead of eating from 1000 to 1500 calories a day,
you’ll be consuming from 1600 to 2400 calories per day.
Maybe you can eat even more after your new body
weight has stabilized. Trial-and-error experimentation
is a must. Women should start with 1600 calories, and
men with 2000 calories per day. Note what happens
after a week. If your body weight keeps going down,
raise the calories by 100 or 200, depending on how
much weight you lost during the last week. Soon, you
should reach a level where your body weight stabilizes.
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

T he primary purpose of this program is to lose fat in
the most effective and most efficient m
anner. Fat loss
is prioritized and maximized by building muscle at the
same time. The muscle-building process is optimized
by a well-rested recovery ability, which necessitates
keeping your strenuous and moderately strenuous
activities to a bare minimum.
Once you get your body fat to a low level, you can add
other activities – and I encourage you to do
so – to your weekly fitness schedule. For now, follow
the plan exactly as directed.

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Owner’s Manual

Q&A
and a wise eater. Read labels. Compare nutritional
information. Be conscious of the ideal 60:20:20 ratio for
carbohydrates, proteins, and fats.
Eat smaller meals more frequently.
You’ve been limiting your five meals per day to 300
calories if you’re a woman, or 500 calories if you’re
a man. You may now up the calories by 100. What
happens if during a single meal you eat more than 400
calories if you’re a woman, or 600 c alories if you’re
a man? Don’t panic. Simply understand that you will
sometimes backslide. Learn to anticipate these urges
and take corrective action.

Maintenance Routine 1

1. Seated Hip Abduction

2. Seated Hip Adduction

3. Seated Straight Leg Calf Raise

4. Chest Fly

5. Incline Bench Press

6. Shoulder Pullover

7. Shoulder Shrug

8. Standing Biceps Curl

9. Seated Wrist Curl

10. Seated Wrist Extension

Drink at least 1 gallon (3.8 l) of cold water
each day
You should realize by now the benefits of c onsuming
plenty of water each day. Make your water bottle a
permanent part of your lifestyle
Train on your Bowflex® home gym at least
twice a week

Maintenance Routine 2

1. Leg Curl

2. Leg Extension

3. Standing Lateral Shoulder Raise

4. Seated Shoulder Press

5. Rear Deltoid Row

6. Decline Press

7. Reverse Curl

8. Seated Triceps Extension

9. Low Back Extension

10. Abdominal Crunch

There are two primary differences between
maintenance and strength-building routines. First,
for maintenance, you do not have to increase the
resistance each week or so. If you can do 100 pounds
for 12 repetitions on the leg extension, then keep it on
100 pounds and do not go up to 105 pounds. You can
maintain the 100-pound level much easier that you can
increase it. Second, you do not need to train three
times a week. You can maintain your strength at twice
a week.
Add variety to your Bowflex® routines

Look in your Bowflex® Owner’s Manual for
descriptions of the new exercises.

Now is the time to introduce more variety to your
routines by adding some new exercises while
removing some old ones. Following are two
sample routines:

Be consistent with your Bowflex® home gym
exercising, healthy eating, and superhydrating –
and your accomplishments may well exceed
your goals.

64
Owner’s Manual

workout log
EXERCISE

DATE:
Sets

Bench Press

DATE:

Reps

10, 9

Resistance

120, 130

Sets
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
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance

65
Owner’s Manual

DATE:

100% Satisfaction Guarantee
We want you to know that your Power Rod® Home Gym machine is a superior product. Your satisfaction is guaranteed. If, for any reason, you are not 100% satisfied with your Power Rod® Home Gym
machine, please follow the instructions below to return your merchandise and receive a refund of the
purchase price, less shipping and handling.
This Power Rod® Home Gym Satisfaction Guarantee applies only to merchandise purchased by
consumers directly from Nautilus, Inc. This guarantee does not apply to sales made by dealers or
distributors.
1.

Call a Power Rod® Home Gym Representative at 1-800-NAUTILUS (1-800-628-8458) for a
Return Authorization Number (RMA). An RMA will be granted if:

If an RMA is granted, the following instructions will prevent delays in the processing of
your refund.

The Bowflex® Power Rod® Home Gym exercise machine was purchased directly from
Nautilus, Inc.
The request to return the product is within 6 weeks of the delivery date of your
merchandise.

The merchandise must be returned to the address given to you at the time of the Return
Authorization Call.
All returned merchandise must be properly packaged in good condition, preferably in the
original boxes.
The exterior of the boxes should be marked clearly with:
• Return Authorization Number
• Your Name
• Your Address
• Your Phone Number
Additionally, a piece of paper with your name, address and phone number or copies of
your original invoice should be placed in each box of merchandise.
Your RMA number is time sensitive. Your shipment must be post marked within two weeks
from the date the Power Rod® Home Gym Representative issued the Return Authorization
Number.

NOTE: You are responsible for return shipping and for any damage or loss to merchandise that
occur during return shipment. Nautilus recommends that you obtain tracking numbers and
insure your shipment.

Unauthorized Returns

Nautilus, Inc. defines an unauthorized return as any merchandise returned to our facilities without
a valid and current Return Merchandise Authorization (RMA) number issued by Nautilus. Failure to
properly mark packages with a valid RMA number, or allowing an RMA number to expire, will cause
Nautilus, Inc. to consider a return unauthorized. Any merchandise returned without a RMA number
will not be subject to a refund or credit and Nautilus will discard the product. The customer assumes
all shipping and handling charges for any unauthorized return.

66
Owner’s Manual

Contacts
UNITED STATES

INTERNATIONAL

TECHNICAL/CUSTOMER SERVICE
Tel: (800) NAUTILUS, (800-628-8458)
Fax: (877) 686-6466
E-mail: Bowflex@nautilus.com

INTERNATIONAL CUSTOMER SERVICE
Nautilus International S.A.
Rue Jean Prouvé
1762 Givisiez / Switzerland
Tel: + 41 26 460 77 77
Fax: + 41 26 460 77 70
E-mail: technics@nautilus.com

CORPORATE HEADQUARTERS
Nautilus, Inc.
World Headquarters
16400 SE Nautilus Drive
Vancouver, Washington, USA 98683
Phone: (800) NAUTILUS (800) 628-8458

GERMANY and AUSTRIA

Nautilus International GmbH

Albin-Köbis-Str. 4

51147 Köln
Tel: + 49 02203 2020 0
Fax: + 49 02203 2020 45 45
ITALY
Nautilus Italy S.r.l., Via della Mercanzia, 103
40050 Funo di Argelato - Bologna
Tel: + 39 051 664 6201
Fax: + 39 051 664 7461
SwITZERLAND
Nautilus Switzerland SA
Rue Jean-Prouvé 6
CH-1762 Givisiez
Tel: + 41 26 460 77 66
Fax: + 41 26 460 77 60
United Kingdom
Nautilus UK Ltd
4 Vincent Avenue
Crownhill, Milton Keynes, Bucks,
MK8 0AB
Tel: + 44 1908 267 345
Fax: + 44 1908 267 345

Serial Number

chinA
Nautilus (Shanghai) Fitness Co., Ltd.
7A No.728, Yan’an Road (West)
200050 Shanghai, China
Tel: + 86 21 523 707 00
Fax: + 86 21 523 707 09

Date of Purchase

67
Owner’s Manual

Printed in China
©2008. Nautilus, Inc. All rights reserved. Nautilus, the Nautilus Logo, Universal, the Universal Logo, Bowflex, StairMaster, Power Rod and Nautilus Institute are either registered trademarks or trademarks in the USA of Nautilus, Inc.
Schwinn is a registered trademark. 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
Nautilus®

Bowflex®

Schwinn® Fitness

StairMaster®

Universal®

Nautilus Institute®

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Manifest Placed Resolution Unit : Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches, Inches
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Manifest Reference Document ID  : uuid:96D0793DCC9511DB882BF766491D75C6, uuid:22A6F5D9578DDC118E0EB24D2055A5C8, uuid:CE24D7AB454BDC11B464D44B2D665E8C, uuid:649391AF38F1DC11B18FED2B69EB35A4, uuid:514F3B2774ABDD1194F5E13B316BDE7B, uuid:F391D840E8FFDB11BE25F2CAF97A2EAE, uuid:F391D840E8FFDB11BE25F2CAF97A2EAE, uuid:81AC832964ABDD11A342EC8A072A6064, uuid:F391D840E8FFDB11BE25F2CAF97A2EAE, uuid:AE6EFEFBF9ACDD118ED0CBE8534D886F, uuid:DC4A7C90F2FCDC119858FF4F92053F0A, uuid:DE4A7C90F2FCDC119858FF4F92053F0A, uuid:E44A7C90F2FCDC119858FF4F92053F0A, uuid:E04A7C90F2FCDC119858FF4F92053F0A, uuid:E24A7C90F2FCDC119858FF4F92053F0A, uuid:F391D840E8FFDB11BE25F2CAF97A2EAE, uuid:F391D840E8FFDB11BE25F2CAF97A2EAE, uuid:FBEACAF41B28DD11872C887D622D4458, uuid:F391D840E8FFDB11BE25F2CAF97A2EAE, uuid:F391D840E8FFDB11BE25F2CAF97A2EAE, uuid:8CB5DF027827DD11A170A0FAC4B6B0C3, uuid:BE8C2C207827DD11A170A0FAC4B6B0C3, uuid:3CD9C0321928DD1186A6E9F9586BCAED, uuid:A28C9EAC1628DD1186A6E9F9586BCAED, uuid:F391D840E8FFDB11BE25F2CAF97A2EAE, uuid:FB7FE9109917DD11BF468EC15B5000B1, uuid:F976063369FFDC11B3A7BD24E020DFF4, uuid:FB76063369FFDC11B3A7BD24E020DFF4, uuid:2C220FF68726DD11B15EEB57B6CC438A, uuid:F391D840E8FFDB11BE25F2CAF97A2EAE, uuid:14AB01024807DD118BA3C341893FEC6B, uuid:F391D840E8FFDB11BE25F2CAF97A2EAE, uuid:CA94A6161F0BDD11B73B865AD1E02175, uuid:1B31F195180BDD11B73B865AD1E02175, uuid:0AC6B92D6C0ADD11B459C5C79B7BFFF9, uuid:17AB01024807DD118BA3C341893FEC6B, uuid:193A1B59181DDD1186DCB9AEE8DE8822, uuid:FEA668B9CE0BDD119739A50E23F5A71D, uuid:5DCF4B31450ADD11B459C5C79B7BFFF9, uuid:A3AD8218F60BDD119739A50E23F5A71D, uuid:00EE3DCA3E0ADD11B459C5C79B7BFFF9, uuid:A6230D000708DD118BFC8914AC162D1A, uuid:19766B49560ADD11B459C5C79B7BFFF9, uuid:70CCEB1B340ADD11B459C5C79B7BFFF9, uuid:DFDD655AA10CDD11900EABD356AF773B, uuid:76CCEB1B340ADD11B459C5C79B7BFFF9, uuid:BBF4E9190008DD118BFC8914AC162D1A, uuid:F391D840E8FFDB11BE25F2CAF97A2EAE, uuid:26220FF68726DD11B15EEB57B6CC438A, uuid:48BE5B453B0BDD11B73B865AD1E02175, uuid:2E220FF68726DD11B15EEB57B6CC438A, uuid:58668A000000DD11BA18D0FFDC1F9CC5, uuid:48DBFF26C50CDD11900EABD356AF773B, uuid:A75C918DD807DD118BFC8914AC162D1A, uuid:CF772A60E207DD118BFC8914AC162D1A, uuid:B5543D9EF107DD118BFC8914AC162D1A, uuid:377aa504-90d2-11d9-a119-000393d45ef8, uuid:14D339F12F8C11DCA313C6C4438436C8, uuid:E86D14862D6311DCABCBC3CEDC03B52B, uuid:EBE0E89D2F8A11DCA313C6C4438436C8, uuid:6F23D3802F8D11DCA313C6C4438436C8, uuid:BB523CA92F8E11DCA313C6C4438436C8, uuid:BB523CAE2F8E11DCA313C6C4438436C8, uuid:A43884D92F8F11DCA313C6C4438436C8, uuid:262764442F9311DCA313C6C4438436C8, uuid:262764492F9311DCA313C6C4438436C8, uuid:C463E49F2F8C11DCA313C6C4438436C8, uuid:2627644E2F9311DCA313C6C4438436C8, uuid:BE6A3F282F9311DCA313C6C4438436C8, uuid:BE6A3F2D2F9311DCA313C6C4438436C8, uuid:5B220A7F2F9411DCA313C6C4438436C8, uuid:D9E768BA2F9511DCA313C6C4438436C8, uuid:18D36FAD2F9611DCA313C6C4438436C8, uuid:D9E768C32F9511DCA313C6C4438436C8, uuid:639AFE732F9611DCA313C6C4438436C8, uuid:6809D4D62F9511DCA313C6C4438436C8, uuid:377aa504-90d2-11d9-a119-000393d45ef8, uuid:C601E5762D4911DCABCBC3CEDC03B52B, uuid:C601E56D2D4911DCABCBC3CEDC03B52B, uuid:34659BC32D4911DCABCBC3CEDC03B52B, uuid:38C46A602D4A11DCABCBC3CEDC03B52B, uuid:AF02B6FC2D3A11DCABCBC3CEDC03B52B, uuid:CBEA5B722D4A11DCABCBC3CEDC03B52B, uuid:BC6E571F2D4711DCABCBC3CEDC03B52B, uuid:CBEA5B772D4A11DCABCBC3CEDC03B52B, uuid:BC6E57262D4711DCABCBC3CEDC03B52B, uuid:BC6E57242D4711DCABCBC3CEDC03B52B, uuid:BC6E57252D4711DCABCBC3CEDC03B52B, uuid:0EE16AFC2D4811DCABCBC3CEDC03B52B, uuid:0EE16AFD2D4811DCABCBC3CEDC03B52B, uuid:5562CA692D4B11DCABCBC3CEDC03B52B, uuid:5562CA6F2D4B11DCABCBC3CEDC03B52B, uuid:CEC7E47B2D5411DCABCBC3CEDC03B52B, uuid:CEC7E4802D5411DCABCBC3CEDC03B52B, uuid:DE12195E2D5511DCABCBC3CEDC03B52B, uuid:DE1219662D5511DCABCBC3CEDC03B52B, uuid:2D68E4D02D5611DCABCBC3CEDC03B52B, uuid:2D68E4D52D5611DCABCBC3CEDC03B52B, uuid:C911FA472D5611DCABCBC3CEDC03B52B, uuid:C911FA4C2D5611DCABCBC3CEDC03B52B, uuid:24A6F5D9578DDC118E0EB24D2055A5C8
Create Date                     : 2008:11:24 14:18:48-08:00
Modify Date                     : 2008:11:24 14:19:53-08:00
Metadata Date                   : 2008:11:24 14:19:53-08:00
Creator Tool                    : Adobe InDesign CS3 (5.0.3)
Thumbnail Format                : JPEG
Thumbnail Width                 : 256
Thumbnail Height                : 256
Thumbnail Image                 : (Binary data 8322 bytes, use -b option to extract)
Format                          : application/pdf
Producer                        : Adobe PDF Library 8.0
Trapped                         : False
Page Count                      : 68
Creator                         : Adobe InDesign CS3 (5.0.3)

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Bowflex 003 3211 120108A Users Manual

003-3211-120108A to the manual 88ef7a45-d4f1-4d29-9646-d6aa056ff603

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