Bowflex Motivator Owners Manual
Bowflex Motivator Manual
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- Bowflex Motivator | Owners Manual - Page 1
BOWFLEX ® MOTIVATOR® FOR ALL MOTIVATOR MODELS & Owner's Manual Fitness Guide Written By: Tom Purvis, Registered Physical Therapist, Certified Strength Conditioning Specialist, and Head Trainer for the National Academy of Sports Medicine. Strength Training Systems BOWFLEX ® FITNESS - Bowflex Motivator | Owners Manual - Page 2
20 Muscle Chart 45 Scapular Protraction 21 Scapular Depression 21 Lying Front Shoulder Raise 22 Back Exercises: Lying Lat Pulldown 23 Functional Low Back Extension 23 Wide Pulldowns 24 Narrow Pulldowns 24 Lying Lat Fly 25 Reverse Grip Pulldowns 25 Seated Lat Rows 26 One - Bowflex Motivator | Owners Manual - Page 3
variety of exercises, and workout programs. before attempting to use your Bowflex® Home Gym. It is important that you understand how to properly perform each exercise before you attempt to perform the exercise with the Power Rod® Resistance attached to the cables. With all of the fitness choices - Bowflex Motivator | Owners Manual - Page 4
pound rods). If you upgraded to a 310 or 410 pound capacity you will have an additional one or two pair of 50 pound Power Rod® units, respectively. When You Are Not Using Your Bowflex® Disconnect the cables from the Power Rod® units when your are not using your Bowflex®. Use the rod binding strap - Bowflex Motivator | Owners Manual - Page 5
Using Your 3 Machine The Workout Bench Your Bowflex® Home Gym has three different bench positions. To adjust the bench simply remove the bench seat pin and move bench to the desired position. Replace Position 3 The Standing Platform Your Bowflex® Home Gym has three standing platform positions - Bowflex Motivator | Owners Manual - Page 6
"Back" exercises and Triceps exercises. Safety •Before using the attachment make sure that all fasteners are in place and tightened. •Make sure that the attachment's cables are securely fastened to the regular Bowflex® Home Gym cables. •Always use the "Bar Holders" to support the lat pulldown bar or - Bowflex Motivator | Owners Manual - Page 7
have loosened with use. Tighten if necessary. When using the Bowflex® Home Gym for standing leg exercises, always grasp the Power Rod® units for stability. When hooking up Power Rod® units do not stand directly looking over the top of the rods. Stand off to the side while attaching rods. Keep out - Bowflex Motivator | Owners Manual - Page 8
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. Balanced Strength and alignment are the result of equal strength developed in all parts of the body. It comes into - Bowflex Motivator | Owners Manual - Page 9
Bowflex® Home Gym. Reaching Your Goals To reach your goals you must follow a consistent, well designed program that provides balanced development to all parts of the body and includes both aerobic and strength exercise. Only then will you meet your goals safely and efficiently. The workout routines - Bowflex Motivator | Owners Manual - Page 10
light stretching and performing light exercises on the Bowflex® Home Gym. Breathing The most important part of breathing during exercise is, quite simply, that force it. Performing Your Routine The workout portion of your fitness routine is the series of exercises devoted to your particular goals. - Bowflex Motivator | Owners Manual - Page 11
system" routine that works exercises. Move slowly on each rep. Use Leg Extension Lying (Prone) Leg Curl Sets Reps 1-3 10-12 1-3 10-12 1-3 10-12 1-3 10-12 1-3 10-12 1-3 10-12 Day 2 & 4 Body Part Back Shoulders Arms Trunk Exercise Seated Lat Rows Lying Lat Pulldowns Rear Deltoid Row - Bowflex Motivator | Owners Manual - Page 12
seconds down. DAY 1 & 3 Body Part Chest Back Shoulders Arms Exercise Bench Press Seated Lat Rows Rear Deltoid Rows Biceps Curl French Press Sets Reps 1-3 12-15 1-3 12-15 1-3 12-15 1-3 12-15 1-3 12-15 DAY 2 & 4 Body Part Legs Trunk Exercise Lying Leg Extension Leg Curl Standing Hip - Bowflex Motivator | Owners Manual - Page 13
during each set. DAY 1 Body Part Chest Shoulders DAY 2 Body Part Back Arms DAY 3 Body Part Legs Trunk Exercise Bench Press One Arm Seated Fly Seated Shoulder Press Rear Deltoid Row Lateral Shoulder Raise Shoulder Shrug Exercise Seated Lat Row Lying Lat Pulldowns Standing Biceps Curl Standing - Bowflex Motivator | Owners Manual - Page 14
Body Part Chest Legs Back Legs Trunk Exercise Bench Press Squat Seated Lat Row Leg Curl Resisted Abdominal Crunch Circuit 2 Body Part Shoulders Legs Back Trunk Arms Circuit 3 Body Part Shoulders Arms Legs Trunk Exercise Seated Shoulder Press Lying Leg Extensions Lying Lat Pulldowns Functional - Bowflex Motivator | Owners Manual - Page 15
for this routine. Some examples are: jumping jacks, jogging in place or stair climbing. Circuit 1 Body Part Chest Aerobic Exercise Legs Aerobic Exercise Back Aerobic Exercise Legs Aerobic Exercise Trunk Aerobic Exercise Exercise Bench Press 30 - 60 Seconds Squat 30 - 60 Seconds Seated Lat Rows 30 - Bowflex Motivator | Owners Manual - Page 16
fatigue during each set. Day 1 Body Part Chest Shoulders Day 2 Body Part Back Arms Day 3 Body Part Legs Trunk Exercise Bench Press One Arm Seated Fly Seated Shoulder Press Rear Deltoid Rows Shoulder Shrug Exercise Seated Lat Row Lying Lat Pulldowns Standing Biceps Curl Standing Reverse Curl - Bowflex Motivator | Owners Manual - Page 17
your chest muscles tightened during the entire motion. Key points: •Maintain a 90 degree angle between the upper arms and the torso throughout the exercise. •Limit and control the range of motion so that your elbows do not travel behind your shoulders. •Keep shoulder blades "pinched" together and - Bowflex Motivator | Owners Manual - Page 18
position: •Sit on the bench with one side toward the power rods. Maintain good spinal alignment. •Grasp the handle nearest you. •Distance from the trunk. Key points: •Control the motion during the entire exercise. DO NOT USE MOMENTUM. •Do not rotate the spine to get additional range of motion - Bowflex Motivator | Owners Manual - Page 19
worked: This exercise emphasizes the rods. Position yourself far enough down the bench to allow the arms to extend overhead without hitting the power rods upward and then down towards your legs. •Keep your shoulder blades on the your lower back. •Keep the lats tightened throughout the entire motion. • - Bowflex Motivator | Owners Manual - Page 20
Exercises REAR DELTOID ROWS - Shoulder Horizontal Abduction (and elbow flexion) Muscles worked: This exercise emphasizes the back portion of the shoulder muscles ( the rear deltoids, as well as the rear portion of the middle deltoids). Starting position: •Sit on the bench facing the power rods - Bowflex Motivator | Owners Manual - Page 21
Muscles worked: This exercise emphasizes the front portion of the shoulder muscles (front deltoids as well as the front part of the middle deltoids). Starting position: •Sit on the bench facing away from the power rods, knees bent and feet flat - Bowflex Motivator | Owners Manual - Page 22
worked: This exercise emphasizes your upper Starting position: •With the bench flat, sit facing the power rods, knees bent, and feet flat on the floor. •Grasp the Do not lose spinal alignment - keep chest lifted. •Keep the lats tightened throughout the entire motion. •Release your shoulder blades at - Bowflex Motivator | Owners Manual - Page 23
as well as when using the arms to raise from a chair, and it is also involved in overhead pulling exercises. Starting position: •With the bench flat, lie on your back with your head toward the power rods, knees bent, and feet - Bowflex Motivator | Owners Manual - Page 24
RAISE - Shoulder Flexion (elbow stabilized) Muscles worked: This exercise emphasizes the front portion of the shoulder muscles (front deltoids as well as the front part of the middle deltoids). Starting position: •Sit on the bench facing the power rods, knees bent and feet flat on the platform - Bowflex Motivator | Owners Manual - Page 25
LAT PULLDOWNS - Modified Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear del- toid which make up the large pulling muscles of your upper back and eliminates the biceps from the movement. Starting position: •Lie on your back on the bench, head toward the power rods - Bowflex Motivator | Owners Manual - Page 26
lats tightened throughout the entire motion. NARROW PULLDOWNS with the Lat Tower - Shoulder Extension (with elbow flexion) Muscles worked: This exercise for bending your elbows. Starting position: •Attach a single handle to each cable. •Facing the power rods, grasp the handles with the corresponding - Bowflex Motivator | Owners Manual - Page 27
arms. Starting position: •Lie on your back, head toward the power rods. •Grasp the handles and straighten the arms out to the sides with your blades. REVERSE GRIP PULLDOWNS with the Lat Tower - Shoulder Extension (with elbow flexion) Muscles worked: This exercise emphasizes the latissimus dorsi - Bowflex Motivator | Owners Manual - Page 28
rep and initiate each new rep by pinching your shoul- der blades. FINISH START FINISH ONE ARM SEATED LAT ROWS - Shoulder Extension (with elbow flexion) Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid muscles which make up the large pulling muscles of - Bowflex Motivator | Owners Manual - Page 29
Exercises STIFF-ARM PULLDOWN with Lat Tower - Shoulder Extension (elbow stabilized) Muscles worked: This exercise emphasizes your upper back (the latissimus dorsi, teres major and rear deltoid muscles), as well as the muscles between the lower part and then in toward your legs. •Slowly return to the - Bowflex Motivator | Owners Manual - Page 30
hands in an arcing motion away from your legs and upward. •Stop at approximately 90 degrees. wrists straight. •Tighten the triceps throughout the exercise and control the motion on the way up. the bench and stand facing the power rods. •Attach hand grips to the lat tower in place of the bar. •Grasp - Bowflex Motivator | Owners Manual - Page 31
FRENCH PRESS - Elbow Extension Overhead Muscles worked: This exercise emphasizes the triceps muscles located on the backs of the upper arms. Starting position: •Sit on the bench facing away from the power rods. Bend the knees and place your feet flat on the floor. •Reach behind and grasp one - Bowflex Motivator | Owners Manual - Page 32
and control the motion on the way down. TRICEPS KICKBACK Muscles worked: This exercise emphasizes the triceps muscles located on the backs of the upper arm. Starting position: •Straddle the bench facing the power rods, bend forward at the hips (not the waist) unit the torso is parallel to the - Bowflex Motivator | Owners Manual - Page 33
shoulders motionless. •Keep wrists straight. •Tighten the triceps throughout the exercise and control the motion on the way down. STANDING BICEPS CURL the bench and stand on the platform, straddle the rail, facing the power rods. •Bend down and grasp the handles with your palms facing forward. • - Bowflex Motivator | Owners Manual - Page 34
SEATED BICEPS CURL - Flexion (in supination) Muscles worked: This exercise emphasizes the biceps muscles which are located on the front of your upper arms and are primarily responsible for bending your elbows. Seated position: •Sit facing the power rods, knees bent with one foot on the bench and one - Bowflex Motivator | Owners Manual - Page 35
, or you can perform it with both arms simultaneously to save time. 33 START STANDING WRIST CURL Muscles worked: This exercise emphasizes the front part of your forearms as well as increasing the strength of your grip. It also isometrically challenges your biceps muscles, located on the front - Bowflex Motivator | Owners Manual - Page 36
in your lower back. FINISH START SEATED WRIST CURL - Wrist Flexion Muscles worked: This exercise develops the front part of your forearms as well as increasing the grip strength. Starting position: •Sit facing the power rods with your knees bent and feet flat on the bench. •Grasp the handles with - Bowflex Motivator | Owners Manual - Page 37
Muscles worked: This exercise emphasizes the back and top parts of your forearms. It also isometrically challenges your deep biceps muscles (brachialis), located on the front part of your upper arms. Starting position: •Remove the bench and stand on the platform facing the power rods. •Bend down and - Bowflex Motivator | Owners Manual - Page 38
the power rods. •Bend your knees fully. •Bend at the hips based upon desired difficulty. Beginners should be fully bent, bringing the legs near the abs. As strength improves the legs can be positioned further away. DETERMINE THESE POSITIONS AND MAINTAIN THROUGHOUT THE EXERCISE. •Reach overhead - Bowflex Motivator | Owners Manual - Page 39
head/chin. Your head should follow the rib motion, not lead, allowing you to maintain normal neck posture. •Tighten your abdominals throughout the entire exercise range of motion. Do not let your abs relax until the set is over. •MOVING SLOWLY to eliminate momentum is critical. FINISH START FINISH - Bowflex Motivator | Owners Manual - Page 40
with a rod through the middle of your spine. •Slowly return to the starting position. Key points: •This is a high risk exercise that may cause exercise. Move only as far as your muscles will take you. Try to eliminate uncontrolled momentum. •Caution - Do not use heavy resistance for this exercise - Bowflex Motivator | Owners Manual - Page 41
the entire movement. Key points: •Use slow controlled motion. Do not "kick" into extension. •Do not let your knees rotate outward during the exercise. Keep your kneecaps pointing up and straight forward. LEG CURL with attachment Muscles worked: This exercise emphasizes the hamstring muscle group - Bowflex Motivator | Owners Manual - Page 42
Starting position: •Remove the bench. •With cables attached but, not under resistance, move pulleys from lat tower to attachment eye located on the base of the machine. Hook up desired resistance. •Attach lat pulldown bar to cables. •Facing the power rods, stand on the platform with your feet about - Bowflex Motivator | Owners Manual - Page 43
knee. •Slowly move your leg as far as you can, without allowing ANY movement to occur at your waist. •Then slowly return to the starting position. Key points: •Do not allow your waist, lower back or supportive hip to move. •Keep your abs tight throughout the entire exercise. 41 START FINISH START - Bowflex Motivator | Owners Manual - Page 44
on to the power rods for added stability. Action: •Slowly move the attached leg outward to the side away from the pulley (30-45 degrees), keeping your hips and spine perfectly still. •Slowly return to the starting position without relaxing. Key points: •Do not use this exercise for losing fat from - Bowflex Motivator | Owners Manual - Page 45
the leg back toward the support leg, returning to the starting position. Key points: •Do not use this exercise for losing fat from your thighs. It will not make your thighs smaller. Use it to develop hip strength and stability. •Do not cross the attached leg in front of the standing leg. Use a very - Bowflex Motivator | Owners Manual - Page 46
Log 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 Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance - Bowflex Motivator | Owners Manual - Page 47
Muscle Chart 45 Sternocleidomastoid Pectoralis Major Anterior Deltoid Medial Deltoid Biceps Brachialis External Obliques Brachioradialis Pronator Teres Flexor Carpi Radialis Tensor Fasciae Latae Iliopsoas Pectineus Rectus Femoris - Bowflex Motivator | Owners Manual - Page 48
. If you have any questions regarding your Bowflex® Home Gym or any instructions found in this manual please call 1-800-269-3539 for assistance. 4756527. Other foreign and domestic patentes pending. Bowflex and the Bowflex logo are registered trademarks of Nautilus, Inc. BOWFLEX ® MOTIVATOR ®
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&
Owner’s Manual
Fitness Guide
Written By:
Tom Purvis,
Registered Physical
Therapist, Certified
Strength Conditioning
Specialist, and Head
Trainer for the National
Academy of Sports
Medicine.
B
OWFLEX
ITNESS
F
®
Strength
Training
Systems
B
OWFLEX
M
OTIVATOR
®
®
FOR ALL MOTIVATOR MODELS