Bowflex 003 3211 120108A Users Manual

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

2015-03-12

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

Owner’s Manual

®®

Classic Home Gym

003-3211-120108A

English

Table of Contents

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

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

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

Fast Fat Loss Now................................................. 47

100% Satisfaction Guarantee ............................. 66

Contacts.................................................................. 67

Specifications

Physical Dimensions

Length (not in use) ..............................26” (65cm)

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

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

72" (183cm)

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

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

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

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

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

(127cm x 23cm x 18cm)

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

(145cm x 71cm x 20cm)

Capacities

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

Patent Information: This product may be covered by US and Foreign Patents and Patents Pending.

See Product for more information.

Owner’s Manual

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

Fast Fat Loss Now................................................. 47

100% Satisfaction Guarantee ............................. 66

Contacts.................................................................. 67

• 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.

This icon means a potentially hazardous situation which, if not avoided, could

result in death or serious injury.

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.

Before using this equipment, obey the following warnings:

Important Safety Instructions

Owner’s Manual

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.

Type Description

1* 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, vériez le fonctionnement de tous les

mousquetons, câbles et poulies. Serrez bien toutes les xations

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.

Important Safety Instructions

Owner’s Manual

Type Description

2* 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.

3* 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.

4* 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.

5 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.

7* Serial Number Record serial number on Contacts page at end of this manual.

8* NOTICE Engineered in the USA, Made in China

* decal is located on back of Lat Tower.

Important Safety Instructions

Owner’s Manual

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.

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.

Owner’s Manual

Features and Use

A Top Cross Bar E Leg Attachment

B Top Cross Bar Pulley F Rod Box

C Chest Bar Pulley G Power Rod® Unit

D Chest Bar with Pulleys

Owner’s Manual

Features and Use

Power Rod® Resistance

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".

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.

50 50

30 30

10 10

Features and Use

Owner’s Manual

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”.

Features and Use

Owner’s Manual

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.

4. 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 (1-800-628-

8458).

Features and Use

Owner’s Manual

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.

Features and Use

Owner’s Manual

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.

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.

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.

Body Composition is 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.

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.

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.

Workouts

Owner’s Manual

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.

Know your current ﬁtness level

Before you start any fitness program you

should consult a physician who will help you

determine your current abilities.

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.

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.

Put ﬁrst things ﬁrst

During each session, ﬁrst work muscle groups

that need the most training.

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.

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

• TrainingFrequency:The number of

times you train per week. We recommend

daily activity but not daily training of the same

muscle group.

• TrainingIntensity:The amount of

resistance used during your repetition.

• TrainingVolume:The number of

repetitions and sets performed.

• RestIntervals:The time you rest between

sets and the time you rest between workouts.

Once you’ve established a base of

ﬁtness, follow these basic principles

• IsolateMuscleGroups: Focus work on

speciﬁc muscle groups.

• 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.

Warming Up

We recommend that you warm up by doing light

stretching and performing light exercises on the

Bowﬂex® home gym.

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.

Breathing

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:

1. Be 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.

2. Allow breathing to occur naturally, do not

force it.

Workouts

Owner’s Manual

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.

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.

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

Legs Seated Calf Raise 1-2 10-15

Leg Press 1-2 10-15

Trunk Seated Low Back Extension 1-2 10-15

Seated Resisted Abdominal

Crunch

1-2 10-15

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

Legs Leg Extension 1-3 10-12

Seated Calf Raise 1-3 10-12

Days 1 & 3

Workouts

Owner’s Manual

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

Days 2 & 4

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 benets. 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.

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

Days 1 & 3

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

Trunk Seated Low Back Extension 1-3 10-12

Seated Abdominal Crunch 1-3 10-12

Days 2 & 4

Workouts

Owner’s Manual

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.

Body Part Exercise Sets Reps

Chest Bench Press 2-4 8-12

Incline Bench Press 2-4 8-12

Shoulders 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

Days 1 & 3

Body Part Exercise Sets Reps

Back Seated Lat Row 2-4 8-12

Narrow Pulldowns 2-4 8-12

Arms 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

Days 2 & 4

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

Trunk Seated Low Back Extension 2-4 8-12

Seated Resisted Abdominal

Crunch

2-4 8-12

Trunk Rotation 2-4 8-12

Days 5 & 7

Workouts

Owner’s Manual

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.

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

Days 1 & 3

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

Days 2 & 4

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

Days 5 & 7

Workouts

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.

Body Part Exercise Reps

Chest Bench Press 8-12

Aerobic Exercise 30-60 Seconds

Legs Leg Press 8-12

Aerobic Exercise 30-60 Seconds

Back Seated Lat Rows 8-12

Aerobic Exercise 30-60 Seconds

Legs Seated Calf Raise 8-12

Aerobic Exercise 30-60 Seconds

Trunk Seated Resisted Abdominal Crunch 8-12

Aerobic Excercise 30-60 Seconds

Circuit 1

Body Part Exercise Reps

Shoulders Seated Shoulder Press 8-12

Aerobic Exercise 30-60 Seconds

Legs Leg Extension 8-12

Aerobic Exercise 30-60 Seconds

Back Narrow Pulldowns 8-12

Aerobic Exercise 30-60 Seconds

Trunk Seated Low Back Extension 8-12

Aerobic Exercise 30-60 Seconds

Arms Standing Biceps Curl 8-12

Circuit 2

Owner’s Manual

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.

Body Part Exercise Sets Reps

Chest Bench Press 2-4 5-8

Decline Bench Press 2-4 5-8

Shoulders Seated Shoulder Press 2-4 5-8

Crossover Seated Rear Deltoid Row 2-4 5-8

Front Shoulder Raise 2-4 5-8

Day 1

Body Part Exercise Sets Reps

Back Seated Lat Row 2-4 5-8

Narrow Pulldowns 2-4 5-8

Arms 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

Day 2

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

Trunk Seated Low Back Extension 2-4 5-8

Seated Resisted Abdominal Crunch 2-4 5-8

Day 3

Workouts

Owner’s Manual

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 at on the

ﬂoor, head back against the bench.

• Keep your shoulder blades pinched

together and maintain good spinal

alignment.

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

Owner’s Manual

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 at 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.

Chest Exercises

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 at 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)

Owner’s Manual

Shoulder Exercises

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 at

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.

Exercises

Seated Shoulder Press - Shoulder Adduction (and elbow extension)

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 at

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.

Owner’s Manual

Shoulder Exercises

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 at

on the ﬂoor.

• To work one arm at a time place the non-

working hand on the bench to stabilize.

• Keep your shoulder blades pinched

together and maintain good spinal

alignment.

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.

Owner’s Manual

Back Exercises

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.

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.

Owner’s Manual

Back Exercises

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 at

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.

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.

Exercises

Owner’s Manual

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 at

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.

Exercises

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.

Owner’s Manual

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 at

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.

Exercises

Owner’s Manual

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.

Arm Exercises

Exercises

Trunk Rotation

Muscles Worked

Rectus Abdominus, Obliques, Serratus

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.

Abdominal Exercises

Owner’s Manual

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.

Abdominal Exercises

Exercises

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.

Owner’s Manual

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.

Leg Exercises

Exercises

Owner’s Manual

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.

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.

Exercises

Owner’s Manual

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.

Leg Exercises

Exercises

Owner’s Manual

WELCOME TO FITNESS

BY JAY BLAHNIK

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, an advisory board member at the Nautilus Institute™, is recognized as one of the premier tness

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.

Jay Blahnik

Owner’s Manual

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 tness ”die-hard” to benet from exercise… you just need to get started,

work out at levels that are comfortable and enjoyable to you, and stick with it!

EXERCISE AND HEALTH

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!

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 long-

term 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?

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 tness 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.

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.

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.

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.

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

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.

Zone Description

Easy

Warm up

Cool down

2Challenging, 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

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.

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.

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%

2Challenging, 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%

Owner’s Manual

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!

BEATING THE

DROPOUT ODDS

Owner’s Manual

SUGGESTED READING

The Complete Home Fitness Handbook

by Edmund Burke

Human Kinetics

Full Body Flexibility

by Jay Blahnik

Human Kinetics

Building Strength and Stamina

by Wayne Wescott, PhD

Human Kinetics

Cross-Training for Dummies

by Tony Ryan and Martica Heaner

For Dummies

Owner’s Manual

WORKOUT LOG

Date Time

Total

Time Calories

Total

Calories Distance

Total

Distance

Jan. 1 20:00 20:00 100 100 5 5

Jan. 2 21:00 41:00 150 250 6.5 11.5

Owner’s Manual

FAST FAT LOSS NOW!

THE BOWFLEX® BODY LEANNESS PROGRAM

BY DR. ELLINGTON DARDEN

Owner’s Manual

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 repetitions, but not

more than 12 repetitions, for each exercise. It is essential that you learn how to perform each movement before trying a

complete circuit, because part of the effectiveness of the training depends on minimal rest between each exercise.

THE BOWFLEX® BODY

LEANNESS PROGRAM

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 experience any light -headedness, dizziness,

or shortness of breath while exercising, stop the movement and consult a physician.

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 kidney 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.

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signicant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 experimental. All of the ne 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:

• People 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.

• People, if they are provided with specic menus, will drastically alter their eating habits.

• Most 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

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.

5) Hips – feet together at maximum protrusion

of buttocks.

6) Thighs – high, just below the buttocks crease with legs apart and weight distributed equally

on both feet.

Record each measurement on your Results Summary Sheet (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 satisfying.

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 uncluttered, 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 lm 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.

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 body-

fat percentage. The goal of this program is to increase your lean-body

mass and decrease your body-fat percentage.

Please read this section carefully. 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.

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: ____________________________________________________________________

Suprailium

Stand relaxed.

Pick up a diagonal

skinfold just above

the crest of the hip

bone on

the right side of

the waist.

Triceps

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.

Thigh

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.

Chest

Stand relaxed.

Pick up a diagonal

skinfold over the

right pectoralis

muscle, midway

between the armpit

and the nipple.

Abdomen

Stand relaxed. Pick

up a vertical skinfold

on the right side of

the navel.

Owner’s Manual

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

115

110

105

100

Sum of Three Skinfolds (mm)

Age in Years

Percent

Body-Fat

Male

Female

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.

DETERMINING YOUR

BODY FAT

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).

His lean-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

Body Weight Fat Percentage Body Fat Weight

X =

Body Weight Weight of Body Fat Lean-Body Weight

– =

Use the Same Factors to Calculate After Six Weeks.

After

Body Weight Fat Percentage Body Fat Weight

X =

Body Weight Weight of Body Fat Lean-Body Weight

– =

Final Results

Before Body Fat Weight After Body Fat Weight Total Fat Loss

X =

After Lean-Mass Weight Before Lean-Mass Weight Total Lean-Mass Gained

– =

Owner’s Manual

YOUR RESULTS

SUMMARY SHEET

Name __________________________________ Age _______

Height ___________________ 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 promotional marketing materials.

Owner’s Manual

THE WORKOUTS

GUIDELINES Week 1 & 2

All exercises should be practiced with one set of 8 to 12

repetitions. The style of performance is very important. The

movement for each repetition should be 4 seconds in the positive

phase and 4 seconds in the negative. Keep the motion slow and

smooth. When 12 repetitions are accomplished, increase the

resistance by approximately 5 percent. 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.

GUIDELINES Week 3 & 4

All exercises should be practiced with one set of 8 to 12

repetitions. The style of performance is very important. The

movement for each repetition should be 4 seconds in the positive

phase and 4 seconds in the negative. Keep the motion slow and

smooth. When 12 repetitions are accomplished, increase the

resistance by approximately 5 percent. 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.

GUIDELINES Week 5 & 6

All exercises should be practiced with one set of 8 to 12

repetitions. The style of performance is very important. The

movement for each repetition should be 4 seconds in the positive

phase and 4 seconds in the negative. Keep the motion slow and

smooth. When 12 repetitions are accomplished, increase the

resistance by approximately 5 percent. 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.

* The 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.

Week 1 & 2 Exercise Sets Reps

Leg Curl 1 8-12

Leg Extension 1 8-12

Bench Press 1 8-12

Lying Biceps Curl 1 8-12

Seated Shoulder Press 1 8-12

Seated Abdominal Crunch 1 8-12

Week 3 & 4 Exercise Sets Reps

Leg Curl 1 8-12

Leg Extension 1 8-12

Bench Press 1 8-12

Lying Biceps Curl 1 8-12

Seated Shoulder Press 1 8-12

Rear Deltoid Rows* 1 8-12

Seated Triceps Extension 1 8-12

Seated Abdominal Crunch 1 8-12

Week 5 & 6 Exercise Sets Reps

Leg Curl 1 8-12

Leg Extension 1 8-12

Leg Press 1 8-12

Bench Press 1 8-12

Lying Biceps Curl 1 8-12

Lying Shoulder Pullover 1 8-12

Reverse Fly 1 8-12

Rear Deltoid Rows* 1 8-12

Seated Triceps Extension 1 8-12

Seated Abdominal Crunch 1 8-12

Owner’s Manual

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 water-

depleted 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 rst week of

the program. Remember, your body is an adaptive system, and it will soon accommodate the increased

water consumption.

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.

Owner’s Manual

THE EATING PLAN

Daily

Calories

Carbohydrates

60%

Protein

20%

Fat

20%

2000

1900

1800

1700

1600

1500

1400

1300

1200

110 0

1000

1200

1140

1080

1020

960

900

840

780

720

660

600

400

380

360

340

320

300

280

260

240

220

200

400

380

360

340

320

300

280

260

240

220

200

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 mid-

afternoon 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 outline menu items try to stay with in the 60:20:20 ratio of carbohydrates,

proteins, and fats.

Owner’s Manual

THE EATING PLAN

Staples Grains Fruits Vegetables

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)

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

Malted milk powder

Popcorn

(microwave light)

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

Lettuce

Tomatoes

Whole kernel corn

(canned no salt

added)

Sweet peas

(canned no salt

added)

Sliced white potatoes

(canned)

Cut beets

(canned)

Dairy Meat, Poultry & Fish Canned Soup Frozen Microwave

Dinners

Yogurt

(light nonfat)

Cream cheese

(light)

Cheese

(fat-free)

Low-fat frozen yogurt

Carnation® Instant

Breakfast packets

Champion UltraMet®

Packets

Chicken

(thin sliced)

Turkey

(thin sliced)

Tuna

(canned in water)

Sirloin steak

(lean)

Healthy Choice® Hearty

Chicken

Campbell’s® Healthy

Request Hearty

Vegetable Beef

Lean Cuisine® Glazed

Chicken Dinner

Lean Cuisine® Lasagna

with Meat Sauce

Lean Cuisine® Lunch

Express Broccoli &

Cheddar Cheese over

Potato

Weight Watchers®

Macaroni and Cheese

Healthy Choice®

Grilled Turkey Breast

Quantities needed for listed items will depend on your specic

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.

Owner’s Manual

THE EATING PLAN (US MEASUREMENTS*)

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)

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, Reduced-

Calorie 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)

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.

Owner’s Manual

THE EATING PLAN (METRIC MEASUREMENTS*)

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)

• 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, Reduced-

Calorie 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)

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.

Owner’s Manual

Q&A

Q. I often get headaches when I eat only 1000 calories a

day. What should I do?

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 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.

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

A. Yes.

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.

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?

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.

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.

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. 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?

Owner’s Manual

A. It would be great if you could, but you cannot.

The number of calories per day is the problem.

Teenagers require signiﬁcantly more calories each

day than 1500, which is the highest 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 followed

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.

Q. I’m confused about how to breathe during each

Bowﬂex® exercise?

A. Let’s say your goal is to do 10 repetitions on a

speciﬁc Bowﬂex® exercise that is performed in the

recommended 4-second lifting and 4- second lowering

style. Here are the proper breathing guidelines to

follow:

• Breathe normally during the rst ve

repetitions.

• 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. One 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&A

Owner’s Manual

Q&A

• Your 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 proper strength training they

can actually retard the reduction of fat.

Fat loss is retarded in two ways. Too much repetitive

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.

The primary purpose of this program is to lose fat in

the most effective and most efﬁcient manner. 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.

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.

Keep your superhydration schedule at the highest

level. In other words, sip 1 5/8 gallons (6.2 l) of ice-

cold 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.

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

Instead 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

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 calories if you’re

a man? Don’t panic. Simply understand that you will

sometimes backslide. Learn to anticipate these urges

and take corrective action.

Drink at least 1 gallon (3.8 l) of cold water

each day

You should realize by now the benets of consuming

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

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

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:

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

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

Look in your Bowﬂex® Owner’s Manual for

descriptions of the new exercises.

Be consistent with your Bowﬂex® home gym

exercising, healthy eating, and superhydrating –

and your accomplishments may well exceed

your goals.

Owner’s Manual

WORKOUT LOG

EXERCISE DATE: DATE: DATE: DATE: DATE: DATE:

Bench Press

Sets 2

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

Owner’s Manual

100% Satisfaction Guarantee

We want you to know that your Power Rod® Home Gym machine is a superior product. Your satisfac-

tion 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:

a. The Bowﬂex® Power Rod® Home Gym exercise machine was purchased directly from

Nautilus, Inc.

b. The request to return the product is within 6 weeks of the delivery date of your

merchandise.

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

your refund.

a. The merchandise must be returned to the address given to you at the time of the Return

Authorization Call.

b. All returned merchandise must be properly packaged in good condition, preferably in the

original boxes.

c. The exterior of the boxes should be marked clearly with:

• Return Authorization Number

• Your Name

• Your Address

• Your Phone Number

d. 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.

e. 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. denes 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.

Owner’s Manual

Contacts

UNITEDSTATES

TECHNICAL/CUSTOMER SERVICE

Tel: (800) NAUTILUS, (800-628-8458)

Fax: (877) 686-6466

E-mail: Bowﬂex@nautilus.com

CORPORATE HEADQUARTERS

Nautilus, Inc.

World Headquarters

16400 SE Nautilus Drive

Vancouver, Washington, USA 98683

Phone: (800) NAUTILUS (800) 628-8458

INTERNATIONAL

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

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 Mer-

canzia, 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

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

Serial Number

Date of Purchase

Owner’s Manual

Master, 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®

Printed in China

Bowflex 003 3211 120108A Users Manual

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

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