Bowflex Motivator 2 Owner's Manual Page 1

Written By: Tom Purvis RPT, RTS Registered Physical Therapist and founder of the Resistance Training Specialist ProgramThe Bowflex® Motivator® 2 Ho

8Using Your Leg Press BeltHow to Use Your Bowflex® Motivator® 2 Home GymLeg Press Belt: The Leg Press Belt is used for the Leg Press exercise.• Wit

The Bowflex® Body Leanness ProgramBy Ellington Darden, Ph.D.The following program was created by Dr. Ellington Darden. It contains a rigorous fitness

10 IntroductionThe Bowflex® Body Leanness ProgramThis program is scientifically designed for maximal fat loss over six weeks. It is important that you

11 A Personal Guarantee From Dr. Ellington DardenDear Bowflex® Enthusiast,I’m excited, really excited! I’m elated because I’ve developed an exercising

12 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

13 Skinfold MeasurementsTo accurately track your progress through this six-week program, it is necessary to take skinfold measurements. By measuring

14 Using Calipers When Measuring SkinfoldsThe procedure for measuring skinfold thickness is to grasp firmly with the thumb and forefinger a fold of sk

15 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 an

16 Calculating Lean Body MassNow that you know your body-fat percentage, you can calculate your lean-body percentage. This will eventually show you ho

17 Name AgeHeight Weight LossWeight Before Muscle GainWeight After Fat LossPlease follow the instructions in the “Measurements” section for measur

Safety Precautions 1Get To Know Your Bowflex® Motivator® 2 Safety Warning Labels 2Get To Know Your Bowflex® Motivator® 2 Home Gym 4How to Use You

18 GUIDELINES Week 1&2All exercises should be practiced with one set of 8 to 12 repetitions. The style of performance is very important. The movem

19 You will be following a reduced-calorie nutrition program, which is divided into three two-week segments. The program is a proven method for achiev

20 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.

21 The menus in the Bowflex® eating plan are designed for maximum fat-loss effectiveness and nutritional value. For best results, follow them exactly.

22 Breakfast = 300 caloriesChoice of bagel, cereal or shake.Bagel1 plain bagel, Sarah Lee® (frozen) (210)3/4 oz. light cream cheese (45)1/2 C. orange

23 Breakfast = 300 caloriesChoice of bagel, cereal or shake.Bagel1 plain bagel, Sarah Lee® (frozen) (210)21 g light cream cheese (45)120 ml orange jui

24 Shopping ListQuantities needed for listed items will depend on your specific selections. Review your choices and adjust the shopping list according

25 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 b

26 Q & AQ. 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

27 Q & AQ. 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,

Safety Precautions 1Safety Precautions• Read the owner’s manual and follow it carefully before using the machine.• CONSULT YOUR PHYSICIAN BEFORE S

28 Exercise LogPlease feel free to make copies of this chart to continue your exercise log.EXERCISE DATE DATE DATE DATE DATE DATESetsRepsResistanceSet

29 Your body will do what you train it to do. That’s why it’s important to define your goals and focus them. Here are some fitness components that wil

You may want to design your own personal program specifically geared to your goals and lifestyle. Designing a program is easy, as long as you follow

Working OutA workout begins in your mind’s eye. With concentration and visualization you can approach your workout with a positive, constructive atti

Bench Press — Shoulder Horizontal Adduction (and elbow extension)Chest Fly — Shoulder Horizontal Adduction (elbow stabilized)START ACTIONSuccess TipsP

Chest ExercisesDecline Bench Press — Shoulder Horizontal Adduction (and elbow extension)Incline Bench Press — Shoulder Horizontal Adduction (and elbow

Chest ExercisesResisted Punch — Shoulder Flexion, Elbow Extension, Scapular ProtractionLying Cable Crossover — Shoulder Extension/Adduction (elbow sta

Shoulder ExercisesRear Deltoid Rows — Shoulder Horizontal Abduction (and elbow flexion)Standing Lateral Shoulder Raise — Shoulder Extension (elbow sta

Shoulder ExercisesSeated Shoulder Press — Shoulder Adduction (and elbow extension)Front Shoulder Raise — Shoulder Flexion (elbow stabilized)START ACTI

Shoulder ExercisesShoulder Extension — (elbows stabilized)Shoulder Shrug — Scapular ElevationSTART ACTIONSTART• Stand on the platform, facing the Powe

2 Get To Know Your Bowflex® Motivator® 2 Safety Warning LabelsHome GymThe following safety warnings are located on the Bowflex® Motivator® 2 exercise m

Shoulder ExercisesScapular Protraction — (elbows stabilized)Scapular DepressionSTART ACTIONSTART• Lie on the bench, head toward the Power Rod® unit.•

Shoulder ExercisesLying Front Shoulder Raise — Shoulder Flexion (elbows stabilized)START ACTIONSTART• Sit on the bench facing Power Rod® unit. • Grasp

Shoulder ExercisesShoulder Rotator Cuff — Internal RotationShoulder Rotator Cuff — External RotationSTART ACTIONSTART• Sit on the Bench, one side towa

Shoulder ExercisesSeated Lateral Shoulder Raise — Shoulder Flexion (elbows stabilized)START ACTIONSTART• Sit on the bench facing Power Rod® unit. • Sp

Back ExercisesLying Lat PulldownsLow Back Extension — Seated (with hip extension)START ACTIONSTART• Sit on the bench, facing Power Rod® unit.• Grasp t

Pulldowns — Shoulder Adduction (with elbow flexion)Back ExercisesNarrow Pulldowns with Hand Grips — Shoulder Extension (with elbow flexion)START ACTIO

Back ExercisesLying Lat Fly — Shoulder AdductionLying Narrow Lat PulldownsSTART ACTIONSTARTFINISHSTART ACTIONSTART• Lie on your back, head toward Powe

Back ExercisesSeated Lat Rows — Shoulder Extension (and elbow flexion)START ACTIONSTART• Sit on the bench facing Power Rod® unit, with your posterior

Arm ExercisesLying Triceps Extension — Elbow ExtensionSTART ACTIONSTART• Lie on the bench, head toward the Power Rod® unit, knees bent and feet flat o

Arm Exercises Arm Exercises47 Cross Triceps ExtensionSTART ACTIONSTART• Sit facing away from the Power Rod® unit.• Reach one hand over the opposite sh

3 Get To Know Your Bowflex® Motivator® 2 Safety Warning LabelsThe following safety warnings are located in site specific areas on the unit. Please revi

Arm Exercises48 Arm ExercisesStanding Biceps Curl — Elbow Flexion (in supination)START ACTIONSTART• Straddle the Seat Rail, facing the Power Rod® uni

Arm Exercises Arm Exercises49 Seated Biceps Curl — Flexion (in supination)START ACTIONSTART• Sit on the bench, facing the Power Rod® unit. Keep one fo

Arm Exercises50 Arm ExercisesStanding Wrist CurlSTART ACTIONSTART• Straddle the Seat Rail, facing the Power Rod® unit.• Reach down and grasp the Hand

Arm Exercises Arm Exercises51 Reverse Curl — Elbow Flexion (in pronation)START ACTIONSTART• Straddle the Seat Rail, facing the Power Rod® unit.• Reach

Arm Exercises Arm Exercises52 “Rope” Pushdown — Elbow ExtensionSTART ACTIONSTART• Straddle the Seat Rail, facing the Power Rod® unit.• With each hand,

Abdominal ExercisesReverse Crunch — Spinal FlexionResisted Reverse Crunch — Spinal FlexionSTART ACTIONSTART• Face the Power Rod® unit, and attach an A

Abdominal ExercisesSeated (Resisted) Abdominal Crunch — Spinal FlexionSeated (Resisted) Oblique Abdominal Crunch — Spinal Flexion/RotationSTART ACTION

Abdominal ExercisesTrunk RotationSTART ACTIONSTART• Sit sideways on the bench, one side toward the Power Rod® unit. Grasp Hand Grip closest to you wit

Leg ExercisesLying Leg ExtensionSTART ACTIONSTART• Sit on bench, facing the Power Rod® unit. Secure Ankle Cuff around one ankle (don’t cross cables).•

Leg ExercisesAnkle InversionSTART ACTIONSTART• Sit on the Bench, with one side to the Power Rod® unit.• Attach an Ankle Cuff around the ball of the in

4 Get To Know Your Bowflex® Motivator® 2 Home GymPlease take your time to read through the entire manual and follow it carefully before attempting to

Leg Exercises Leg Exercises Standing Hip AbductionSTART ACTIONSTART• Stand to one side of the Seat Rail, one side next to Power Rod® unit.• Secure Ank

Leg Exercises Leg Exercises Seated Hip AbductionSTART ACTIONSTART• Sit sideways on the bench and attach an Ankle Cuff to the ankle farthest from the P

606-Week Satisfaction GuaranteeWe want you to know that the Bowflex® Motivator® 2 home gym is a superior product. Your satisfaction is guaranteed. If,

© 2005, Nautilus Inc. All Rights Reserved. 16400 SE Nautilus Drive, Vancouver, Washington, USA 98683. Bowflex, and Motivator are registered trademarks

Please fold over and tape before mailingPlease fold over and tape before mailingPlaceStampHereBowflex® Motivator® 2 Home Gym 16400 SE Nautilus DriveV

63 SternocleidomastoidPectoralis MajorAnterior DeltoidMedial DeltoidBicepsBrachialisExternal ObliquesBrachioradialisPronator TeresFlexor Carpi Radiali

©2005. Nautilus Inc. All rights reserved. Nautilus, Inc., World Headquarters, 16400 S.E. Nautilus Drive, Vancouver, Washington, USA 98683. Bowflex, t

5Power Rod® ResistancePower Rod® units are made from a special composite material. Your rods are sheathed with a protective black rubber coating. Each

6The Workout BenchYour Bowflex® Motivator® 2 home gym has a number of seat and bench positions: flat bench forward, flat bench back, 45° incline and f

7Accessories and EquipmentHand Grips: The Hand Grips fit snugly around your hand, ankle, or wrist. Attach the pulley cable clips to the D-Rings on the