Fitness | Bowflex Strength Training System instruction

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

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Bowflex Strength Training System manual Fitness

Contents

Fitness Table Of Contents Rod Caps Cable Pulley Frame Hand Grip Standing Platform Getting To Know Your Machine Power Rod Resistance Using YourAdjusting Understanding Resistance Machine Workout Bench Mounting The Incline Using Your MachineBench Position Safety Maintenance & CareOptional Equipment Bowflex Home Gym Leg Extension / Leg Curl Attachment For Your Safety Please Follow These Instructions Defining Your Goals Designing Your Own Program Reaching Your Goals Warming Up Working Out Cool DownBreathing Performing Your Routine Minute Better Body Workout WorkoutsFrequency 3 Days PER Week M-W-F Time about 20 Minutes Advanced General Conditioning Frequency 4 Days PER Week M-T-Th-F Time about 20 Minutes Minute UPPER/LOWER Body Frequency 3 Days ON, 1 DAY OFF Time about 45-60 Minutes Body BuildingDAY Frequency 2-3 Times PER Week Time about 20-45 Minutes Circuit Training ANAEROBIC/CARDIOVASCULAR Frequency 2-3 Times PER Week Time about 20-60 Minutes True Aerobic Circuit Training Frequency 3 Days PER Week M-W-F Time about 45-60 Minutes Strength Training Starting position Chest ExercisesMotion Key points ONE ARM Seated FLY StartAction Chest Exercises Shoulder Exercises Shoulder Exercises Shoulder Extension elbows stabilized Scapular Depression Scapular Protraction elbows stabilized Shoulder Exercises Lying LAT Pulldowns Modified Back ExercisesFunctional LOW Back Extension Seated with hip extension Start Back Exercises Back Exercises Scapular Retraction Arm Exercises Lying Triceps Extension Elbow Extension Triceps Kickback Cross Triceps Extension Seated Triceps Extension Elbow Extension Seated position Standing Wrist Curl Seated Wrist Extension Seated Wrist Curl Wrist Flexion Move slowly and never relax the wrist Standing Wrist Extension Abdominal Crunch Spinal Flexion Abdominal Exercises Seated Resisted Oblique Abdominal Crunch Spinal Seated Resisted Abdominal Crunch Spinal Flexion Trunk Rotation Leg Exercises Squat with Lat Tower Lying Prone LEG Curl Knee Flexion Standing HIP Extension Knee flexed Standing HIP Abduction Lying LEG Extension Standing HIP Extension Knee stabilized Seated HIP Adduction 120 Exercise Log Muscle Chart Bowflex Motivator