Bowflex RevolutionXP manual Minute Upper/Lower Body, Frequency 4 Days Per Week M-T-TH-F

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20

20 Minute Upper/Lower Body

The Workouts

Frequency: 4 Days Per Week (M-T-TH-F)

Time: About 20 Minutes

This program provides you with a quick and effective workout that combines muscle conditioning with some cardiovascular­benefits. Do this routine when you are limited in time or just want a variation to your normal routine. Perform this program training 2 days, resting 1 to 2. 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 will 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.

DAY 1 & 3

Body Part

Exercise

Sets

Reps

 

Chest

Bench Press

1-3

12-15

 

Back

Crossover Narrow Pulldown

1-3

12-15

 

Shoulders

Standing Lateral Raise

1-3

12-15

 

Arms

Standing Biceps Curl

1-3

12-15

 

 

French Press

1-3

12-15

 

 

 

 

 

DAY 2 & 4

Body Part

Exercise

Sets

Reps

 

Legs

Leg Extension

1-3

12-15

 

 

Standing Leg Curl

1-3

12-15

 

 

Standing Hip Extension

1-3

12-15

 

 

Standing Calf Raise

1-3

12-15

 

Trunk

Standing Low Back Extension

1-3

10-12

 

 

Standing Abdominal Crunch

1-3

10-12

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Contents Bowflex Revolution XP Fitness GuideProduct Specifications Safety Precautions Important Safety InstructionsSafety Warning Labels Safety Warning Labels Getting to Know Your Bowflex Revolution XP Home Gym Bowflex Revolution XP Parts Reference GuideAdjusting And Understanding Resistance Using Your Bowflex Revolution XP Home GymSpiraFlex Resistance Attaching SpiraFlex Resistance Packs Preparing for Use, Storing, and Moving Preparing for UseMaintenance Preventative MaintenanceAdjusting Cable Tension Cable Routing and Storage Squat Frame Pulley CablesAttaching Accessories Hand GripsInstalling the Seat and Attachments Seat and Back Pad with Locking PinLeg Extension Installing Attachments Safety precautionsBowflex Revolution XP Accessory Rack ordered separately Companion EquipmentDefining Your Goals Reaching Your Goals Designing Your Own ProgramExercising Properly Working OutMinute Better Body Workout WorkoutsAdvanced General Conditioning Minute Upper/Lower Body Frequency 4 Days Per Week M-T-TH-FBody Building Frequency 3 Days On, 1 Day OffCircuit Training Anaerobic/Cardiovascular Frequency 2-3 Times Per WeekStrength Training Frequency 3 Days Per Week M-W-F Time About 45-60 MinutesExercises Revolutionary Way to ExerciseAdjustable Arm Position Success Tips Chest ExercisesHand Grips Chest Exercises Adjustable Arm Position Chest Exercises Chest Exercises Standing-facing outward. Seat re- moved Chest Exercises Shoulder Exercises Bent Rear Delt Row Muscles worked Rear Deltoids Middle Deltoids Trapezius Rhomboids Front Deltoids Upper Trapezius Triceps Middle Deltoids Supraspinatus Upper Trapezius Shoulder Extension elbows stabilized Muscles worked Scapular Protraction elbows stabilized Muscles worked Shoulder Rotator Cuff Internal Rotation Muscles worked Scapular Retraction Muscles worked Subscapularis Middle\Inferior fibers Pectoralis Major Posterior Deltoid, Teres minor, Infra- spinatus Back Exercises Startfinish Stiff Arm Pulldown Muscles worked Start Finish Adjustable Arm Position Success Tips Arm Exercises Triceps Extension Elbow Extension overhead Muscles worked Rope Pushdown Elbow Extension Muscles worked Start Finish Brachioradialis Biceps Reverse Curl Elbow Flexion in pronation Muscles worked Wrist Extension Muscles worked Resisted Dip Elbow Extension Muscles worked Upper Body Opposition Push-Pull Muscles worked Adjustable Arm Position Success Tips Abdominal Exercises Standing Oblique Abdominal Crunch Muscles worked Kneeling Low to High Trunk Rotation Muscles worked Leg Exercises Gastrocnemius Soleus Standing Hip Extension knee flexed Muscles worked Standing Hip Abduction Muscles worked Hip Flexion with Knee Flexion Muscles worked Stiff Leg Dead Lift Muscles worked Standing Hip Internal Rotation Muscles worked Lying Hip Internal Rotation Muscles worked Standing Single Leg Curl Knee Flexion Muscles worked Muscle Chart Page Exercise Log Page NOW Introduction The Bowflex Body Leanness ProgramPersonal Guarantee From Dr. Ellington Darden Circumference of Body Parts MeasurementsBody Weight Women MeasureWomen Measure Suprailium, Triceps, and Thigh Skinfold MeasurementsMen Measure Chest, Abdomen and Thigh Optional Picture Taking Using Calipers When Measuring SkinfoldsWomen Men Age in Years Female Male Determining Your Body FatTo Use The Nomogram Percent Body-FatFor Example Calculating Lean Body MassEnter Your Information Here Pounds or Kilograms Your Results Summary Sheet Measurements Before After DifferenceGuidelines Week 3&4 Guidelines Week 1&2Guidelines Week 5&6 Keep Menus Simple and Food Substitutions to a Minimum Eating GuidelinesAvoid Too Much Stress Superhydrate Your System Eating Plan Week 5Eating Plan US Measurements CerealEating Plan Metric Measurements Shopping List May I have dinner for lunch and lunch for dinner? Page Eat smaller meals more frequently Limited Warranty Week Satisfaction GuaranteeBowflex Revolution XP Warranty Registration Card IMPORTANT! Mail Within 30 Days of PurchasePlease fold over and tape before mailing Offices in the United States

RevolutionXP specifications

The Bowflex RevolutionXP is a cutting-edge piece of home fitness equipment that combines advanced technology with versatile workout options to cater to a wide range of fitness enthusiasts. Designed for those who seek both strength training and cardio workouts in the comfort of their own home, the RevolutionXP stands out in the crowded fitness market for its innovative features and compact design.

One of the standout features of the Bowflex RevolutionXP is its SpiraFlex resistance technology. Unlike traditional weights, SpiraFlex uses flexible resistance bands that provide smooth and consistent resistance throughout each movement. This technology not only mimics weights but also reduces the risk of injury by minimizing the effects of gravity. With resistance levels ranging from 10 to 210 pounds, users can easily adjust their workouts to match their fitness levels.

The Bowflex RevolutionXP comes with over 100 exercise options, targeting various muscle groups. Users can perform everything from traditional exercises such as bench presses, squats, and leg extensions to unique moves like functional training exercises. The versatility of this equipment makes it ideal for personal trainers and home gym users looking to diversify their workout routines.

The design of the RevolutionXP focuses on space efficiency, allowing it to fit seamlessly into any home gym setup. Its compact footprint means it can be used in smaller areas without sacrificing workout quality. The folding design also allows for easy storage when the equipment is not in use.

Another notable feature is the patented Quick Change System. This allows users to switch between different exercises effortlessly, saving time during workouts and keeping the momentum going. Whether you're transitioning from a strength move to a cardio burst, the smooth operation of the RevolutionXP ensures a seamless workout experience.

Additionally, the Bowflex RevolutionXP provides users with the option to upgrade to a more comprehensive model, further expanding its capabilities. With options for more resistance, additional accessories, and enhanced training programs, this equipment continues to grow with the user's fitness journey.

In summary, the Bowflex RevolutionXP is a versatile and innovative home gym solution that combines advanced resistance technology with a wide range of exercises. Its compact design, adjustable resistance levels, and quick-change capabilities make it suitable for anyone, from beginners to seasoned athletes. The RevolutionXP is truly a comprehensive fitness system that enables users to achieve their workout goals effectively and efficiently.
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