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Special Edition Includes:
Dr. Ellington Darden’s
Six Week Fast Fat Loss –
Body Leanness Program
®
The Bowflex Revolution
Owner’s Manual
and Fitness Guide
PN000-5822 RevC (6/06/2007)
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Owner’s Manual and Fitness Guide Table of Contents Safety Precautions 1 Aerobic Rowing Position: 20 Safety Warning Labels 2 Breathing 20 Performing Your Routine 20 ® Getting to Know Your Bowflex Revolution Home Gym 4 Cool Down 20 ® Using Your Bowflex Revolution Home Gym The Workouts 21 ® SpiraFlex Resistance 5 20 Minute Better Body Workout 21 Adjusting and Understanding the Resistance 5 Advanced General Conditioning 21 ® Attaching SpiraFlex Resistance
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Safety Precautions im Portant safet Y instru Ctions The following definition applies to the word “w arning” found throughout this manual: Indicates a potentially hazardous situation which, if not avoided, could result in death or serious injury. Prior to using this equiPment, observe the following warnings. • R ead and understand the Owner’s • T his machine contains moving parts. Use Caution. Manual prior to using this machine. Do not wear loose clothing or
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Safety Warning Labels ® The following safety warnings are located on the Bowflex Revolution exercise machine. Please read all safety precautions and warning information prior to using your product. Be sure to replace any warning label if damaged, illegible, or missing. If you need replacement labels, please call a Bowflex Representative at 1-800-628-8458. Label 1 Label 4 Label 2 Label 2 Serial number Label 5 Label 3 Home Gym
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Safety Warning Labels The following safety warnings are located in site specific areas on the unit. Please review and understand the safety warning labels and their locations on the unit prior to use. If you need to replace a warning label please call 1-800-628-8458 to obtain a new label. l abel 1: General use safety label. l abel 4: Avoid crush hazard when folding the bench. l ocation: Front of the main unit above seat rail. l ocation: T op of seat rail next to the main unit. l abe
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® Getting to Know Your Bowflex Revolution Home Gym Please take your time to read through the entire manual and follow it carefully before attempting to ® use your Bowflex Revolution home gym. Also locate and read all warning labels that are posted on the machine. It’s important to understand how to properly perform each exercise before you do so using ® SpiraFlex Resistance. The image below shows the machine set up in just one of many configurations. Included as standard ® accessories wit
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® Using Your Bowflex Revolution Home Gym ® SpiraFlex Resistance ® The Bowflex Revolution home gym features an ® ingenious patented technology called SpiraFlex . ® The Bowflex Revolution muscle-building resistance comes in the form of these cleverly designed resistance packs, each constructed with a heavy-duty elastic strap inside the pack. When you perform an exercise, these resistance packs rotate around the center, stretching the elastic strap and creating resistance. A significant
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6 ® Using Your Bowflex Revolution Home Gym ® Attaching SpiraFlex Resistance Packs ® During assembly, you attached 5-lb (2.27kg) SpiraFlex resistance packs to the machine. The 5-lb packs are permanently attached to the machine. The Bowflex ® Revolution home gym comes with 220 lbs (100kg) of resistance packs in 5, 10, 20, and 40-lb packs (2.27kg, 4.54kg, 9.07kg, 18.14kg). Attaching resistance packs is simple. You simply select the resistance pack and slide it onto the shaft, making sure the
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Preparing for Use, Storing, and Moving ® ® The Bowflex Revolution home gym has the largest range of exercises ever offered by a Bowflex home gym. Preparing your machine for use and maintaining your machine are simple. Preparing for Use ® Before using your Bowflex Revolution home gym, make sure you read through all of the safety warnings in this manual, and pay close heed to the warning labels on the machine. Additionally, inspect the machine prior to each use to ensure all parts are in good
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8 Maintenance To store your machine, you can either leave it in the fully assembled, extended position, or you can raise the seat rail system to make a smaller footprint for storing. To raise the seat rail system, pull the pop pin on the lower seat rail at the leg extension assembly and use the handle to lift the seat rail assembly into place. Preventative Maintenance Keeping your machine in good repair takes a minimal amount of time, and will ensure you have many years of use. In addition t
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Adjusting Cable Tension Pay close attention to maintenance of the cable tension. Over time and with heavy use, the cables are designed to give slightly. Located on the main engine housing is a tension control knob which allows you to increase the tension in the cables. Checking for problem cable tension is simple. 1. Position the adjustable swing arms in the upper most position. 2. Check to see if clips at end of cable hang down or if they are tight against the pulley. 3. If cables don’t
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0 Cable Hookup for Leg Exercises The drawings on this page show proper cable hookup when using the leg extension attachment. Please note that the freearms should be in position 9. The included Assembly Manual also contains information on how to attach both cables and machine attachments. Exercise Start and Finish photos on the pages to follow show where machine arms should be positioned, where cables should be attached, and how to position yourself for each exercise.
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Cable Hookup for Leg Press Exercises The drawings on this page show proper cable hookup for leg press exercises. Please note that the freearms should be in position 9.
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Storing Leg Press Cables
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Storing Leg Extension Cables
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Attaching Hand Grips and Foot Harnesses ® Your Bowflex Revolution home gym comes with a pair each of hand grips and foot harnesses. Connect here for longer hand grip. Hand Grips Connect here for shorter hand You receive two hand grips with your Bowflex ® grip. Revolution home gym. Hand grips contain two D- rings on each grip, allowing for a shorter hand grip or longer hand grip, depending on the exercise. For exercises that require a specific hand grip attachment, attaching to the D-r
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Attaching Accessories, Benches, and Seats Use the instructions on the following pages to attach each of the accessories/attachments. Leg Press Seatback Use the leg press seatback when performing leg presses. Place the seatback in the opposite position to use as a back support for military presses and leg extensions. To attach this accessory, slide the leg press seatback arms into the seat roller assembly and tilt back to lock into place. Leg Press Seatback Seat Roller Assembly Leg Press P
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6 Attaching Accessories, Benches, and Seats Preacher Curl Pull out the pop-pin and slide the Preacher Curl Assembly into place. When the Preacher Curl is at the desired height, release the pop-pin to lock in place. Pop-pin Multi-Position Bench The bench can be used in either of the following positions: • Flat on the seat rail with the roller seat locked into the holes farthest from the engine on the rail, or • At a 45-degree angle with the top of the bench hooked securely onto the hook
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Companion Equipment ® Bowflex Revolution Accessory Rack (ordered separately) ® The Bowflex Revolution home gym comes with many accessories and attachments to provide you with a wide variety of exercises. Between workouts, this specially designed accessory rack stores the gear that makes your home gym so versatile, so your workout area stays organized and ready for your next workout. The accessory rack features: Specially designed storage for many accessories including: • Tall Seat Back
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8 Defining Your Goals Your body will do what you train it to do. That’s why it’s important to define your goals and focus on those goals. Here are some fitness components that will help you define your goals and choose your fitness program. muscle s trength is the maximum force you can exert body Composition is the ratio of fat weight (fat) to lean against resistance at one time. Your muscle strength weight (muscles, bones and tissue). As you age, the ratio comes into play when you pick up a
