Bowflex Motivator - User Manual

&
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.
BOWFLEX
ITNESS
F
®
Strength
Training
Systems
BOWFLEX
MOTIVATOR
®
®
FOR ALL MOTIVATOR MODELS

Summary

Using Your Machine

Hooking Power Rods to Cables

Instructions on connecting rods to cables for resistance.

Safety Warnings

Follow Safety Instructions

Essential safety guidelines for using the equipment.

The Workouts

20 Minute Better Body Workout

A 20-minute workout routine for overall fitness.

Advanced General Conditioning

A split-system routine for advanced training.

20 Minute Upper;Lower Body

A quick workout combining muscle conditioning and cardio.

Body Building

A routine for focused concentration and muscle growth.

Circuit Training - Anaerobic;Cardiovascular

Combines strength and cardio benefits in a circuit.

True Aerobic Circuit Training

Circuit training that incorporates aerobic exercise between sets.

Strength Training

Chest Exercises

Bench Press

Instructions for performing the bench press exercise.

Chest Fly

Instructions for performing the chest fly exercise.

Decline Bench Press

Instructions for the decline bench press exercise.

One Arm Seated Fly

Instructions for the one arm seated fly exercise.

Incline Bench Press

Instructions for the incline bench press exercise.

Lying Shoulder Pullover

Instructions for the lying shoulder pullover exercise.

Shoulder Exercises

Rear Deltoid Rows

Instructions for the rear deltoid rows exercise.

Lateral Shoulder Raise

Instructions for the lateral shoulder raise exercise.

Seated Shoulder Press

Instructions for the seated shoulder press exercise.

Front Shoulder Raise

Instructions for the front shoulder raise exercise.

Shoulder Extension

Instructions for the shoulder extension exercise.

Shoulder Shrug

Instructions for the shoulder shrug exercise.

Scapular Protraction

Instructions for the scapular protraction exercise.

Scapular Depression

Instructions for the scapular depression exercise.

Lying Front Shoulder Raise

Instructions for the lying front shoulder raise exercise.

Back Exercises

Lying Lat Pulldowns

Instructions for the lying lat pulldowns exercise.

Functional Low Back Extension

Wide Pulldowns

Narrow Pulldowns

Lying Shoulder Fly

Reverse Grip Pulldowns

Seated Lat Rows

One Arm Seated Lat Rows

Stiff-Arm Pulldown

Scapular Retraction

Arm Exercises

Triceps Pushdown

Single Arm Pushdown

French Press

Lying Triceps Extension

Cross Triceps Extension

Triceps Kickback

Seated Triceps Extension

Standing Biceps Curl

Seated Biceps Curl

Concentration Biceps Curl

Seated Wrist Extension

Standing Wrist Curl

Reverse Curl

Seated Wrist Curl

Standing Wrist Extension

Abdominal Exercises

Reverse Crunch

Abdominal Crunch

Seated (Resisted) Abdominal Crunch

Seated (Resisted) Oblique Abdominal Crunch

Trunk Rotation

Leg Exercises

Leg Extension

Leg Curl

Squat

Lying (Prone) Leg Curl

Standing Hip Extension

Leg Kickback

Lying Leg Extension

Standing Hip Abduction

Seated Hip Adduction

Standing Hip Extension (Knee stabilized)

Bowflex Motivator Specifications

General

Type	Home Gym
Resistance Type	Power Rod
Maximum Resistance	210 lbs
Foldable	No
Maximum User Weight	300 lbs