Nautilus NS200 - Table of Contents

Safety Information ........................................................1
Getting To Know Your Machine ................................. 1
Using Your Machine .................................................2-4
Machine Maintenance ................................................ 4
Defining Your Goals .................................................5-6
The Workouts:
The 20 Minute Better Body Workout ..........................7
Complete Conditioning ...............................................8
Strength Training .........................................................9
Chest Exercises:
Chest Press .................................................................10
Incline Chest Press ....................................................10
Shoulder Exercises:
Front Shoulder Raise .................................................11
Rear Deltoid Rows .....................................................11
Seated Shoulder Press ................................................12
Lateral Shoulder Raise ...............................................12
Back Exercises:
Wide Pulldowns..........................................................13
Reverse Grip Pulldowns .............................................13
Seated Lat Rows..........................................................14
Seated Low Rows ........................................................14
Low Back Extensions..................................................15
Single Arm Row..........................................................15
Upright Row ...............................................................16
Arm Exercises:
Triceps Kickback.........................................................16
Triceps Pushdown.......................................................17
Standing Biceps Curl ..................................................17
Seated Triceps Extension ............................................18
Leg Exercises:
Leg Extension ............................................................18
Standing Leg Curl ......................................................19
Standing Hip Extension..............................................19
Standing Calf Raise ....................................................20
Standing Hip Abduction ............................................20
Standing Hip Adduction ............................................21
Abdominal Exercises:
Seated (resisted) Abdominal Crunch ........................21
Table of Contents