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Motivator
Bowflex Motivator User Manual
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&
O
wner
’s
Manual
Fitness
Guide
W
ritten
By:
T
om
Purvis,
Registered Physical
Therapist,
Certified
Str
ength
Conditioning
Specialist,
and
Head
T
rainer
for
the
National
Academy
of Sports
Medicine.
B
O
W
F
L
E
X
I
T
N
E
S
S
F
®
Str
ength
T
raining
Systems
B
O
W
F
L
E
X
M
O
T
I
V
A
T
O
R
®
®
FOR
ALL
MOTIV
A
TOR
MODELS
2
Table of Contents
Fitness Guide
1
Table of Contents
2
Getting to Know Your Machine
3
Using Your Machine
4
Optional Equipment
6
For Your Safety
7
Warning
7
Defining Your Goals
8
Working out
10
The Workouts
11
The 20 Minute Better Body Workout
11
Advanced General Conditioning
11
20 Minute Upper/Lower Body
12
Body Building
13
Circuit Training Anaerobic / Cardiovascular
14
True Aerobic Circuit Training
15
Strength Training
16
Chest Exercises
17
Bench Press
17
Chest Fly
17
Decline Bench Press
18
One Arm Seated Fly
18
Incline Bench Press
19
Lying Shoulder Pullover
19
Shoulder Exercises
20
Rear Deltoid Rows
20
Lateral Shoulder Raise
20
Seated Shoulder Press
21
Front Shoulder Raise
21
Shoulder Extension
22
Shoulder Shrug
22
Scapular Protraction
23
Scapular Depression
23
Lying Front Shoulder Raise
24
Back Exercises
25
Lying Lat Pulldown
25
Functional Low Back Extension
25
Wide Pulldowns
26
Narrow Pulldowns
26
Lying Lat Fly
27
Reverse Grip Pulldowns
27
Seated Lat Rows
28
One Arm Seated Lat Rows
28
Stiff Arm Pulldowns
29
Scapular Retraction
29
Arm Exercises
30
Triceps Pushdown
30
Single Arm Pushdown
30
French Press
31
Lying Triceps Extension
31
Cross Triceps Extension
32
Triceps Kickback
32
Seated Triceps Extension
33
Standing Biceps Curl
33
Seated Biceps Curl
34
Concentration Biceps Curl
34
Seated Wrist Extension
35
Standing Wrist Curl
35
Reverse Curl
36
Seated Wrist Curl
36
Standing Wrist Extension
37
Abdominal Exercises
38
Reverse Crunch
38
Abdominal Crunch
38
Seated (Resisted) Abdominal Crunch
39
Seated (Resisted) Oblique Crunch
39
Trunk Rotation
40
Leg Exercises
41
Leg Extension
41
Leg Curl
41
Squat
42
Lying (Prone) Leg Curl
42
Standing Hip Extension W/Knee Flex
43
Leg Kickback
43
Lying Leg Extension
44
Standing Hip Abduction
44
Seated Hip Adduction
45
Standing Hip Extension
45
Exercise Log
46
Muscle Chart
47
Other manuals for Bowflex Motivator
Assembly Instructions
8 pages
4
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Bowflex Motivator Specifications
General
Type
Home Gym
Resistance Type
Power Rod
Maximum Resistance
210 lbs
Foldable
No
Maximum User Weight
300 lbs
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