Bowflex Motivator 2 Owners Manual

Bowflex Motivator 2 Manual

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  • Bowflex Motivator 2 | Owners Manual - Page 1
    Special Edition Includes: Dr. Ellington Darden's Six Week Fast Fat Loss - Body Leanness Program The Bowflex® Motivator® 2 Home Gym Owner's Manual and Fitness Guide WWWBOWFLEXCOM Written By: Tom Purvis RPT, RTS Registered Physical Therapist and founder of the Resistance Training Specialist
  • Bowflex Motivator 2 | Owners Manual - Page 2
    Labels 2 Get To Know Your Bowflex® Motivator® 2 Home Gym 4 How to Use Your Bowflex® Motivator® 2 Home Gym 5 The Bowflex® Body Leanness Program By Ellington Darden, Ph.D. 9 Define Your Goals 29 Warm Up / Cool Down Aerobic Rowing 31 Chest Exercises: Bench Press 32 Chest Fly 32
  • Bowflex Motivator 2 | Owners Manual - Page 3
    and potentially injure users. Use only the Power Rod® unit that came with your Bowflex® Motivator® 2 home gym. • Never move or adjust the seat while sitting on it. Never stand on the seat. You could lose your balance and fall and damage the seat • Never attempt to exercise while the seat rail is
  • Bowflex Motivator 2 | Owners Manual - Page 4
    Get To Know Your Bowflex® Motivator® 2 Safety Warning Labels The following safety warnings are located on the Bowflex® Motivator® 2 exercise machine. Please read all safety precautions and warning information prior to using your product. Be sure to replace any warning label if damaged, illegible, or
  • Bowflex Motivator 2 | Owners Manual - Page 5
    have, or cannot find, or need to replace a warning label please call 1-800-NAUTILUS (1-800-628-8458) to obtain a new label. Label 1: Please make sure all users read, understand, and follow the warning labels on the home gym. See Figure 1 for general use safety label. Location: The warning label in
  • Bowflex Motivator 2 | Owners Manual - Page 6
    to use your Bowflex® Motivator® 2 home gym. Also locate and read all warning labels that are posted on the machine. It's important to understand how to properly perform each ­exercise before you do so using Power Rod® Resistance. Home Gym Upper Lat Tower Power Rod® Unit Rod Hook Cable Rod Box
  • Bowflex Motivator 2 | Owners Manual - Page 7
    The Bowflex® Motivator® 2 home gym comes with 210 pounds (95 kg) of ­resistance [one pair of 5 lb. (2.25 kg) rods, two pair of 10 lb. (4.5 kg) one pair of 30 lb. (13.5 kg) rods, and one pair of 50 lb. (22.5 kg) rods]. Hooking The Power Rod® Unit To The Cables You may use one rod or several rods in
  • Bowflex Motivator 2 | Owners Manual - Page 8
    the hole in the side of the Seat Rail Bracket. Maintenance and Care of Your Bowflex® Motivator® 2 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
  • Bowflex Motivator 2 | Owners Manual - Page 9
    How to Use Your Bowflex® Motivator® 2 Home Gym Accessories and Equipment Hand Grips: The Hand Grips fit snugly around your hand, ankle, or wrist. Attach the pulley cable clips to the DRings on the Hand Grips to attach them to the cables. Standard Grip: Grasp the grip and cuff together to form a
  • Bowflex Motivator 2 | Owners Manual - Page 10
    How to Use Your Bowflex® Motivator® 2 Home Gym Using Your Leg Press Belt Leg Press Belt: The Leg Press Belt is used for the Leg Press exercise. • With the Bowflex® seat adjusted to the "free sliding" position (spring lock seat pin unlocked), the hand grips removed, and the desired amount of
  • Bowflex Motivator 2 | Owners Manual - Page 11
    your physician before beginning any fitness or dietary program. Some of the names of the exercises listed in this program have been changed in order to match the names of the exercises in this manual. The exercises themselves have not been changed, in order to preserve the integrity of Dr. Darden
  • Bowflex Motivator 2 | Owners Manual - Page 12
    before trying a complete circuit, because part of the effectiveness of the training depends on ­minimal rest between each exercise. 7!2.).' CONSULT YOUR PHYSICIAN BEFORE STARTING THIS PROGRAM. Show this plan and your Bowflex® Motivator® 2 home gym Owner's Manual to your physician. Only he or
  • Bowflex Motivator 2 | Owners Manual - Page 13
    just 18 workouts (3 per week) on the Bowflex® machine. Bowflex® home gym was a significant part of the results. The exercises performed on to exercise very intensely on the Bowflex® machine and adhere to a strict eating plan. In return, you'll get simple exercise instructions, specific menus to use,
  • Bowflex Motivator 2 | Owners Manual - Page 14
    Weight: Remove clothing and shoes and record your weight to the nearest quarter pound or hundred grams. Be sure to use that weight loss is instructions in the next section. Enter your starting weight on the RESULTS SUMMARY SHEET provided. Circumference of Body Parts apart and weight ­distributed
  • Bowflex Motivator 2 | Owners Manual - Page 15
    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 . Pick up a vertical skinfold on the right side of the navel. The Bowflex® Body Leanness Program 13
  • Bowflex Motivator 2 | Owners Manual - Page 16
    Measurements Using Calipers When which is marked in millimeters. Women Suprailium Triceps Thigh Total Use these figures on the following chart to determine your body-fat percentage and enter the number . This way, your height in both sets of photos is equal and more valid comparisons can be made. 14
  • Bowflex Motivator 2 | Owners Manual - Page 17
    Determining Your Body Fat To Use The Nomogram: 1) Locate nomogram for the estimate of percent body fat from generalized equations. Research Quarterly for Exercise and Motivator® 2, 52:380-384, 1981. Age in Years Sum of Three Skinfolds (mm Body-Fat 15 10 The Bowflex® Body Leanness Program 15
  • Bowflex Motivator 2 | Owners Manual - Page 18
    : (Pounds or Kilograms) Before Body Weight Fat Percentage x = Body Fat Weight Body Weight Weight of Body Fat Lean-Body Weight - = Use the Same Factors to Calculate After Six Weeks. Body Weight Body Weight After Fat Percentage Body Fat Weight x = Weight of Body Fat Lean-Body
  • Bowflex Motivator 2 | Owners Manual - Page 19
    Sheet Name Height Weight Before Weight After Age Weight Loss Muscle Gain Fat Loss Please follow the instructions in the 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. The Bowflex
  • Bowflex Motivator 2 | Owners Manual - Page 20
    Reverse Fly Rear Deltoid Rows* Seated Triceps Extension Seated Abdominal Crunch Sets 1 1 1 1 1 1 1 1 1 Reps 8-12 8-12 8-12 8-12 8-12 8-12 8-12 8-12 8-12 * The Upright Row exercise was used in Dr. Darden's original study. Although many people have used this exercise for years, recent information
  • Bowflex Motivator 2 | Owners Manual - Page 21
    plan, and a superhydration routine. Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan Detailed menus and food choices are included later in this manual. If you must vary from the menu items, try to keep the body well rested, no other exercises or activities are allowed during the six-week
  • Bowflex Motivator 2 | Owners Manual - Page 22
    . bottles (5.7 liters) of ice-cold water per day. Week 6 = drink six and a half 32-oz. bottles (6.2 liters) of ­ice-cold water per day. 20 The Bowflex® Body Leanness Program 
  • Bowflex Motivator 2 | Owners Manual - Page 23
    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: Week 1 & 2: Men 1500 calories per day. Women 1200 calories per day. Week 3 & 4: Men 1400 calories
  • Bowflex Motivator 2 | Owners Manual - Page 24
    Plan - US Measurements Breakfast = 300 calories Choice of bagel, cereal or shake. Bagel 1 plain bagel, Sarah Lee® (frozen) (210 (45) Noncaloric beverage • Macaroni and Cheese, Weight Watchers® (260) 1/2 C. skim milk (45 calories from afternoon snack selections plus the following: 1/2 C. low-fat frozen
  • Bowflex Motivator 2 | Owners Manual - Page 25
    Plan - Metric Measurements* Breakfast = 300 calories Choice of bagel, cereal or shake. Bagel 1 plain bagel, Sarah Lee® (frozen) (210 (45) Noncaloric beverage • Macaroni and Cheese, Weight Watchers® (260) 120 ml skim milk (45 calories from afternoon snack selections plus the following: 120 ml low
  • Bowflex Motivator 2 | Owners Manual - Page 26
    on your specific selections. Review your choices and adjust the shopping list accordingly. It may be helpful for you to photocopy this list each week & Cheddar Cheese over Potato, Weight Watchers® Macaroni and Cheese, Healthy Choice® Grilled Turkey Breast. 24 The Bowflex® Body Leanness Program 
  • Bowflex Motivator 2 | Owners Manual - Page 27
    used 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 exercise such as Bowflex® home gym
  • Bowflex Motivator 2 | Owners Manual - Page 28
    specific Bowflex® exercise that is performed in the recommended 4-second lifting and ­4-­second lowering style. Here are the proper ­breathing guidelines to follow: One suggestion is to team up with a partner. Most people are more motivated maximum muscle building by using up your recover ability.
  • Bowflex Motivator 2 | Owners Manual - Page 29
    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® Motivator® 2 Home Gym Owner's Manual for descriptions of the new exercises. Be consistent with your Bowflex® exercising, healthy eating, and
  • Bowflex Motivator 2 | Owners Manual - Page 30
    Bench Press 28 Please feel free to make copies of this chart to continue your exercise log. Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Sets Reps Resistance DATE 2 10, 9 120, 130 DATE DATE DATE DATE DATE The Bowflex® Body Leanness Program 
  • Bowflex Motivator 2 | Owners Manual - Page 31
    is to train for power using the correct joint movements, as described in this manual. Then practice the skill 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
  • Bowflex Motivator 2 | Owners Manual - Page 32
    review this ­manual as well as other fitness guides used 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
  • Bowflex Motivator 2 | Owners Manual - Page 33
    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® Motivator® 2 home gym. The most important part
  • Bowflex Motivator 2 | Owners Manual - Page 34
    away from torso, elbows out, palms forward. • Line up arms with cables keeping your wrists straight. • Raise chest, pinch shoulder blades together, and Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Maintain a 60-90° angle between upper arms and torso during exercise.
  • Bowflex Motivator 2 | Owners Manual - Page 35
    Exercises Decline Bench Press - Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Deltoids; Triceps Bench Position: 45˚ incline Accessory Grasp Hand Grips in both hands. • Cables travel beneath arms, forearms aligned with cables. • Bend your elbows back, keeping
  • Bowflex Motivator 2 | Owners Manual - Page 36
    your arm. • You may vary this exercise by using bilateral movement with both arms or punching upward or downward. Lying Cable Crossover - Shoulder Extension/Adduction (elbow stabilized) Muscles worked: Pectoralis Major Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START
  • Bowflex Motivator 2 | Owners Manual - Page 37
    bench and stand on the platform, straddling the seat rail and facing the Power Rod® unit. • Grasp the Hand Grips, palms facing each other. • Align your spine and bend forward slightly at the hips (15-20°). • Let arms hang in line with cables. • Elevate shoulders slightly toward back of head, keeping
  • Bowflex Motivator 2 | Owners Manual - Page 38
    Exercises Seated Shoulder Press - Shoulder Adduction (and elbow extension) Muscles worked: Front Deltoids; Upper Trapezius; Triceps Bench Position: Flat Bench Back Accessory on the bench facing away from the Power Rod® unit. • Keep your chest up, abs at shoulder height. • Arms may be moved
  • Bowflex Motivator 2 | Owners Manual - Page 39
    good spinal alignment. • Do not bend your neck or slouch during this exercise. • Raise shoulders evenly. • For variation, try this exercise bent forward slightly from the hips. START • Stand on the platform, facing the Power Rod® unit. • Reach down and grasp the Hand Grips, palms facing each other
  • Bowflex Motivator 2 | Owners Manual - Page 40
    exercise. • Do not slouch forward or use Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Do not lose spinal alignment-keep your chest lifted and head on bench. • Keep knees bent and feet flat on floor. Scapular Depression START FINISH START • Lie on the bench, head toward the Power Rod
  • Bowflex Motivator 2 | Owners Manual - Page 41
    facing Power Rod® unit. • Grasp the Hand Grips, palms facing down, arms straight. • Lie back slowly, supporting your head Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest upper arms and torso throughout exercise. START • Sit on the Bench facing the Power Rod® unit. • Grasp the
  • Bowflex Motivator 2 | Owners Manual - Page 42
    Infraspinatus; Teres Minor Bench Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Chest Bar START FINISH exercise. • Do not rotate the spine to get additional range of motion. 40 START • Sit on the Bench, one side toward the Power Rod® unit. • Using the arm farthest from the Power Rod
  • Bowflex Motivator 2 | Owners Manual - Page 43
    Exercises Seated Lateral Shoulder Raise - Shoulder Flexion (elbows stabilized) Muscles worked: Supraspinatus; Middle Deltoids; Trapezius Bench Position: Flat Bench Forward Accessory back. • Do not use your arm muscles for this movement. START • Sit on the Bench facing the Power Rod® unit. • Grasp
  • Bowflex Motivator 2 | Owners Manual - Page 44
    Back Extension - Seated (with hip extension) Muscles worked: Lower Trapezius Bench Position: Flat Bench Back Accessory: Hand Grips exercise. • Release your shoulder blades at the top of each rep. Initiate each new rep by depressing your shoulder blades. 42 START • Sit on the bench, facing Power Rod
  • Bowflex Motivator 2 | Owners Manual - Page 45
    Accessory: Bent Lat Bar Pulleys: Lat Tower START FINISH Success Tips • Keep knees bent and feet flat on floor. • To determine the appropriate grip width for you, hold your arms straight out to your sides at shoulder height cable on the Lat Tower Pulleys. • Straddle the bench facing the Power Rod®
  • Bowflex Motivator 2 | Owners Manual - Page 46
    as straight as possible and using slow, controlled movement. • Rod® unit. Lying Narrow Lat Pulldowns Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps Bench Position: Flat Bench Forward Accessory exercise. • Release your shoulder blades at the top of each rep. Initiate each new
  • Bowflex Motivator 2 | Owners Manual - Page 47
    new rep by pinching your shoulder blades START • Sit on the bench facing Power Rod® cable. • Slowly return to the Start position. Arm Exercises Muscles worked: Triceps Bench Position: Removed Accessory the exercise, using controlled motion. START • Straddle the Seat Rail, facing the Power Rod®
  • Bowflex Motivator 2 | Owners Manual - Page 48
    Extension Muscles worked: Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips the triceps throughout the exercise, using controlled motion throughout the exercise. 46 START • Lie on the bench, head toward the Power Rod® unit, knees bent
  • Bowflex Motivator 2 | Owners Manual - Page 49
    back. • Tighten the triceps throughout the exercise, using controlled motion. START • Sit facing away from the Power Rod® unit. • Reach one hand over the Elbow Extension Muscles worked: Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips •
  • Bowflex Motivator 2 | Owners Manual - Page 50
    Keep your upper arms and shoulders motionless and your wrists straight. • Tighten the triceps throughout the exercise, using controlled motion START • Sit facing away from the Power Rod® unit. • Using an overhand grip, reach behind you and grasp the Hand Grips, bending your elbows until your hands
  • Bowflex Motivator 2 | Owners Manual - Page 51
    Arm Exercises Seated Biceps Curl - Flexion (in supination) Muscles worked: Biceps Bench Position: Flat Bench Back Accessory: Rod® unit. Keep your knees bent and feet flat on the floor. • Grasp the Hand Grips, keeping your arms straight and palms up. • Lie back completely with your head supported
  • Bowflex Motivator 2 | Owners Manual - Page 52
    Start position. Muscles worked: Biceps; Forearms Bench Position: Removed Accessory: Hand Grips Pulleys: Chest Bar Standing Wrist Curl START exercise-keep all motion in the wrist. • Do not rock your body back and forth during wrist motion. 50 START • Straddle the Seat Rail, facing the Power Rod
  • Bowflex Motivator 2 | Owners Manual - Page 53
    : Removed Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep your upper body motionless, elbows at your sides and your wrists straight. • Keep your trunk muscles tight and maintain a slight arch in lower back. START • Straddle the Seat Rail, facing the Power Rod® unit
  • Bowflex Motivator 2 | Owners Manual - Page 54
    arch in lower back. • Tighten the triceps throughout the exercise, using controlled motion. • Keep your chest lifted, trunk muscles tightened, and a very slight arch in your lower back. 52 START • Straddle the Seat Rail, facing the Power Rod® unit. • With each hand, grasp the opposite Hand Grip
  • Bowflex Motivator 2 | Owners Manual - Page 55
    Back Accessory: None Pulleys: None Abdominal Exercises Reverse Rod® unit, grasp bench for support. • Bend your hips and knees until your legs are in a "seated Seat. • Relax your neck. ACTION • Tighten your abs and slowly curl your hips toward your rib cage. Move as far as you can without using
  • Bowflex Motivator 2 | Owners Manual - Page 56
    the bench during this entire exercise. • Slowly reverse the motion, returning to the Start position without relaxing your abs. Seated (Resisted) Oblique Abdominal Crunch - Spinal Flexion/Rotation Muscles worked: Rectus Abdominus; Obliques Bench Position: 45˚ incline Accessory: Hand Grips Pulleys
  • Bowflex Motivator 2 | Owners Manual - Page 57
    to do so could result in injury. Use only low weight Rods. • Keep all motion in your torso. • Move only as far as your muscles will take you-do not use momentum to increase your range of motion Muscles worked: Quadriceps Bench Position: Leg Extension Seat Accessory: None Pulleys: Leg Extension Leg
  • Bowflex Motivator 2 | Owners Manual - Page 58
    exercise. Lying Leg Extension START FINISH START • Sit on bench, facing the Power Rod® unit. Secure Ankle Cuff around one ankle (don't cross cables). • Lie back on the bench, head supported. Bend the active leg approximately 90° (tall users : Flat Bench Forward Accessory: Ankle Cuff Pulleys:
  • Bowflex Motivator 2 | Owners Manual - Page 59
    in the cables. ACTION • Slowly rotate your foot outward, away from Power Rod® unit. • Then, maintaining tension, slowly return to the Start position. Muscles worked: Gluteus Maximus Bench Position: Removed Accessory: Ankle Cuff Pulleys: Chest Bar Standing Hip Extension - (knee flexed) START
  • Bowflex Motivator 2 | Owners Manual - Page 60
    one side of the Seat Rail, one side next to Power Rod® unit. • Secure Ankle Cuff around the ankle furthest from the Power Rod® unit. Keep leg straightened, but knee loose. • Adjust your position so that there is some tension in the cables at the start of this exercise. • You may use your hand on the
  • Bowflex Motivator 2 | Owners Manual - Page 61
    Piriformis; Gluteus Maximus Bench Position: Flat Bench Forward Accessory: Ankle Cuff Pulleys: Chest Bar Seated Hip Abduction START Leg Exercises FINISH Success Tips • Keep your spine straight and your hips level-do not raise your hips during motion. • Use only a small range of motion. • Keep your
  • Bowflex Motivator 2 | Owners Manual - Page 62
    Not Cover • A Bowflex® Motivator® 2 home gym purchased for commercial or institutional use. • Damage due to use by persons who weigh more than 300 pounds (136 kilograms). • Damage due to abuse, accident, failure to follow instructions or warnings in the Owner's Manual, misuse, mishandling, accident
  • Bowflex Motivator 2 | Owners Manual - Page 63
    Bowflex® Motivator® 2 Home Gym Product Registration Card IMPORTANT! MAIL WITHIN 30 DAYS OF PURCHASE Over $150,000 What other types of exercise equipment do you own? Did you receive this item as a gift? Yes No Name of original purchaser: Original purchaser customer ID number: Thanks for filling
  • Bowflex Motivator 2 | Owners Manual - Page 64
    machine • No-Time-Limit Warranty on Power Rod® unit Warranties Do Not Cover • A Bowflex® Motivator® 2 home gym purchased for commercial or institutional use. • Damage due to abuse, accident, failure to follow instructions or warnings in the Owner's Manual, misuse, mishandling, accident or Acts of
  • Bowflex Motivator 2 | Owners Manual - Page 65
    Muscle Chart Sternocleidomastoid Pectoralis Major Anterior Deltoid Medial Deltoid Biceps Brachialis External Obliques Brachioradialis Pronator Teres Flexor Major Triceps Latissimus Dorsi Gluteus Medius Gluteus Maximus Adductor Magnus Biceps Femoris Semitendinosus Semimembranosus Muscle Chart 63
  • Bowflex Motivator 2 | Owners Manual - Page 66
    written and designed by industry professionals. If you have any questions regarding your Bowflex® Motivator® 2 home gym or any instructions found in this manual, please call 1-800-NAUTILUS (1-800-628-8458) for assistance. ©2005. Nautilus Inc. All rights reserved. Nautilus, Inc., World Headquarters
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Written By: Tom Purvis RPT, RTS
Registered Physical Therapist
and founder of the
Resistance Training
Specialist Program
The Bowflex
®
Motivator
®
2
Home Gym
Owner’s Manual
and Fitness Guide
Special Edition Includes:
Dr. Ellington Darden’s
Six Week Fast Fat Loss –
Body Leanness Program