Bowflex Motivator 2 User manual

&
Owner’s Manual
Fitness Guide
Written By: Tom Purvis RPT, RTS
Registered Physical Therapist
and founder of the Resistance Training Specialist Program
BOWFLEX
ITNESS
F
®
Special Edition Includes:
Dr. Ellington Darden’s
Six Week Fast Fat Loss — Body Leanness Program
®
BOWFLEX®

Getting To Know Your Machine 1
Using Your Machine 2
About Your Bowflex Attachments 8
Safety 9
Defining Your Goals 10
Exercising Properly 12
The Workouts:
The 20 Minute Better Body Workout 13
Advanced General Conditioning 13
20 Minute Upper / Lower Body 14
Body Building 15
Circuit Training Anaerobic / Cardiovascular 16
True Aerobic Circuit Training 17
Strength Training 18
Chest Exercises:
Bench Press 19
Chest Fly 19
Incline Bench Press 20
Decline Bench Press 21
Resisted Punch 21
Lying Cable Crossover 22
Flat Barbell Bench Press 22
Shoulder Exercises:
Seated Shoulder Press 23
Front Shoulder Raise 23
Rear Deltoid Rows 24
Standing Lateral Shoulder Raise 24
Seated Lateral Shoulder Raise 25
Scapular Protraction 25
Scapular Depression 26
Shoulder Rotator Cuff — INTERNAL ROTATION 26
Shoulder Rotator Cuff — EXTERNAL ROTATION 27
Shoulder Extension 27
Shoulder Shrug 28
Barbell Shoulder Shrug 28
Lying Front Shoulder Raise 29
Reverse Fly 29
Military Press 30
Back Exercises:
Lying Shoulder Pullover 31
Wide Pulldowns 31
Narrow Pulldowns 32
Lying Lat Pulldowns 32
Lying Narrow Lat Pulldowns 33
Low Back Extensions 33
Seated Lat Rows 34
Lying Lat Fly 34
Reverse Grip Pulldowns 35
Scapular Retraction 35
Stiff Arm Pulldown 36
Barbell Bent Over Row 36
Arm Exercises:
French Press 37
Lying Triceps Extension 37
Lying 45 Degree Triceps Extension 38
Triceps Pushdown 38
“Rope” Pushdowns 39
Single-Arm Pushdown 39
Cross Triceps Extension 40
Triceps Kickback 40
Seated Triceps Extension 41
Standing Biceps Curl 41
Seated Biceps Curl 42
Seated Wrist Extension 42
Standing Wrist Extension 43
Seated Wrist Curl 43
Standing Wrist Curl 44
Reverse Curl 44
Lying Biceps Curl 45
Reverse Grip Barbell Curls 45
Barbell Curls 46
Abdominal Exercises:
Seated (resisted) Abdominal Crunch 47
Seated (resisted) Oblique Crunch 47
Reverse Crunch 48
Resisted Reverse Crunch 48
Trunk Rotation 49
Abdominal Crunch 49
Leg Exercises:
Leg Extension 50
Leg Curl 50
The Squat 51
Leg Press 51
Lying (Prone) Leg Curl 52
Standing Hip Extension 52
Standing Hip Flexion 53
Seated Leg Curl 53
Lying Leg Extension 54
Seated (straight Leg) Calf Raise 54
Standing Leg Kickback 55
Kneeling Leg Kickback 55
Standing Hip Abduction 56
Seated Hip Adduction 56
Seated Hip Abduction 57
Ankle Inversion 57
Ankle Eversion 58
Deadlift 58
Stiff-Leg Deadlift 59
Fast Fat Loss Now
The Bowflex Body Leanness Program
By Dr. Ellington Darden 60
Table of Contents

CONGRATULATIONS on your commitment to fitness! By
choosing Bowflex to be your partner, you’ve chosen a
machine that can deliver on its promises!
The resistance and aerobic training that can be performed
on the Bowflex is unmatched by any other single piece of
home fitness equipment available. You have definitely made
the right decision!
In this owner’s manual you’ll find detailed information on a
wide variety of exercises, workout programs and a very
specialized program titled, “Fast Fat Loss Now” by Dr.
Ellington Darden.
Please take your time to read through the entire manual
before attempting to use your Bowflex. It’s important you
understand HOW to properly perform each exercise before
you attempt to perform the exercise with Power Rod®
Resistance.
With all of the fitness choices available today, we
understand that choosing a piece of equipment can be very
confusing. Everyone at Bowflex, Inc. would like to thank
you for your trust and your confidence in our product.
Bowflex is as good as we say it is, and you’re just about to
prove it to yourself.
Again, thank you for choosing Bowflex.
THE BOWFLEX ULTIMATE
1
Cable Storage
Rod Caps
Cable
Rod Box
Pulley Frame
Adjustable
Pulley System
Pulley
Hand Grip/
Ankle Cuff
Foot Rest
Standing/ Squat
Platform
Spring Lock
Seat Pin
Lat Bar
Power Rods®
Cable Hook
Vertical Main
Frame
Bench
Leg Attachment
Seat
Seat Rail
Bench Legs
Leg Extension/Leg
Curl Attachment
Getting To Know Your Machine
Lat Bar Rests

Power Rod®Resistance
Power Rods are made from a special composite material.
Your rods are sheathed with a protective black rubber
coating. Each rod is marked with its weight rating on the
rod cap.
Adjusting And Understanding The
Resistance
The Bowflex Ultimate comes with
310 pounds of resistance (one pair
of 5-pound rods, two pairs of 10-
pound rods, one pair of 30-pound
rods, and two pairs of 50-pound
rods). If you upgraded to a 410
pound capacity, you will have an
additional pair of 50-pound Power
Rods.
Hooking The Power Rods®
To The Cables:
You may use one rod or several rods in combination, to
create the desired resistance level. To hook multiple rods up
to one cable, simply bend the closest rod toward the cable
and place the cable hook through the rod cap. Then, hook
up the next closest rod.
Hooking up the most forward rod prevents rods from
crossing over the top of one another.
When You Are Not Using
Your Bowflex
Disconnect the cables from the
Power Rods when you are not
using your Bowflex.
Use the rod binding strap
included with your machine to
bind all the rods together
near the top. This keeps them
neat in appearance and makes
your Bowflex as compact as
possible. Place your cables and
grips through the strap to keep
them out of the way.
To upgrade to 410 pounds
of Power Rod® Resistance
please call 1-800-269-3539
Using Your Machine
2

The Workout Bench
Your Bowflex has four different bench positions. To adjust
the bench, simply locate the spring lock pin on the side of
the seat. Pull out pin to release seat, then slide it to the
desired position. Pull out
pin, give it half a turn, and
release to place it in a “free
sliding” position for
exercises such as rowing.
Quick Release Bench: The long portion of your bench
attaches to and releases from the seat portion very easily. To
attach it, simply insert the half hinge on the end of the
bench into the half hinge on the seat. For standing exercises,
simply remove the bench by lifting up on the long portion
and pulling away from the seat.
Flat Position 1 & 2: Along the side of the seat rail there are
three holes for the spring lock seat pin. Pull out on the pin
and slide the entire bench forward until the spring lock seat
pin locks into a hole.
With the bench in the
flat position there are
two possible holes for
the spring lock pin to
lock into, one forward
and one back.
Incline Position: Start with the bench flat in the the furthest
position away from the Power Rods®. Pull out
on the spring lock seat pin and
lift the long bench pad up.
Slide forward until the pin
locks into the farthest forward
hole. Rest the bench’s incline
support bracket on the base of
the Power Rods®.
“Free Sliding” Position: Remove the long bench pad. Pull
out on the spring lock seat pin, give it a half turn, and
release to place
it in a “free
sliding” position
for exercises
such as rowing.
Using Your Machine
3
How to Mount the Bowflex Incline Bench
Sit on the bench and reach back, one arm at a time,
grasping hand grips. KEEPING HANDS DOWN AND
PALMS UP.
Curl your hands up toward the front of your shoulders AND
turn your wrists so that your palms now face away from you.
The cables will now be over your elbows.
Begin by reaching back for hand grips. Curl up toward your shoulders. Turn your wrists forward.

Using the Bowflex
Hand Grips
The Bowflex hand grips can be used as
regular grips, hand cuffs or ankle cuffs.
Regular Grip: Grasp the
handle and cuff together to
form a grip without inserting
your hand through the cuff
portion. Most of the exercises
you perform utilize this grip.
Hand Cuff Grip: Slip your
hand through the cuff portion
of the grip so that the foam
pad rests on the back of your
hand. Then grasp the
remainder of the grip that is
sitting in your palm. This method of gripping is great for
exercises like front shoulder raises or any exercise where
your palm is facing down.
Ankle Cuff Grip: The cuff
opening can be made larger to
accommodate the ankle.
Simply insert your hand in the
cuff and slide it away from the
handle. Insert your foot or
ankle and tighten the grip by
sliding the handle back toward the cuff.
Using the Bowflex
Leg Press Belt
The Leg Press Belt is used exclusively for the Leg Press and
the Seated Hamstring Curl exercises.
• With the Bowflex seat adjusted to the “free sliding”
position (spring lock seat pin unlocked), the hand grips
removed, and the
desired amount of
resistance hooked
up, sit on the seat
and position the leg
press belt around
your hips.
• Slide forward to the pulleys and place your feet through
the right and left openings under the pulleys.
• Attach the belt to
the cables and cinch
the adjustment strap
on the belt by
pulling the strap
until the belt is taut.
• Place hands on vertical main frame and push yourself
back while placing feet, one at a time, onto non-skid pads
on pulley frame.
• Grasp belt near
where it’s attached
to the cables and
begin to press back.
Using Your Machine
Grips manufactured under license agreement with Hands-On
Sports & Gym Accessories Inc. Patent # 4756527
4

Using the Bowflex
Adjustable Pulley System
Using the Bowflex adjustable pulley system is as easy as
pulling a pin and expanding the pulley out.
Pulley knobs are spring-loaded and are located on the back
of the adjustable pulley system. To extend the pulley,
simply twist the knob a couple of turns to the left, then
pull out. Next, pull the adjustable sleeve out away from the
machine until it clicks into the extended position. Then,
tighten the knob to lock the adjustable pulley into position.
The adjustable
pulley system was
designed to
change the angle
of resistance to
increase the
effectiveness of
many upper body
exercises.
Use the pulley system in either the wide or narrow pulley
position. We’ve included a guide in each exercise so you
can use the pulley at the correct position.
To avoid injury, do not attempt to use the pulley in the
wide position when the manual indicates to perform the
exercise in the narrow pulley position.
Make certain the
adjustable pulley system
is locked and secure
before adding any Power
Rod resistance to the
pulley.
Exercises in the wide
position may require a
lighter weight than
those in the
narrow position.
Using the Bowflex
Low Pulley/Squat Station
Connect the low pulley/squat
station with the squat cables.
Without any resistance attached,
thread the squat cables through
the low pulley. The black plastic
ball on the cable should rest
directly against the pulley and
should be on the far side of the
pulley, away from the machine.
The squat cable has a loop at the
end. Fasten the loop with a snap
hook to the rod cables.
Next, fasten the squat cables to
the squat harness, using a snap hook.
And finally, attach the
squat harness to the squat
bar using a snap hook.
Now you can add Power
Rod Resistance.
Using Your Machine
Squat Cables
Squat Harness
Adjustment Buckle
Rod Cables
The Bowflex Ultimate adjustable pulley system allows you to work the
same muscles from different angles,depending on the width of the
pulley angle.
Hooking up the low pulley/squat
station is easy.Once it’s
together,you can use it for a
wide variety of exercises —
including squats,flat bench
presses and bent over rows!
Pulleys adjust position with the simple turn and
pull of a knob.
The squat cable feeds through
the low pulley.The black plastic
ball is on the side farthest away
from the Power Rods.
5

Using the Bowflex
Leg Extension/Leg Curl
Attachment
The Bowflex leg
extension/leg curl
attachment is a gym-
quality attachment that
helps you develop strong,
muscular legs.
Attaching the leg
extension/leg curl
attachment is as easy as
screwing in two knobs.
With all Power Rod
resistance off and with
the bench in the incline
position, move the
attachment to the end of
the sliding seat rail.
Remove the knobs from the attachment and place the
attachment over the end of the seat rail. Line up the holes
and screw the knobs in. Make certain the attachment is
secure before sitting on it and before adding weight to the
cables.
Using a snap hook, attach the loops at the end of the leg
attachment cables to the rod cables. Once this is
accomplished, you are ready to add Power Rod resistance to
the attachment.
To set up for leg curls, simply remove the quick release
bench and place it onto the hinge of the leg extension/leg
curl seat.
Using The Bowflex
Lat Tower
Build back and shoulder muscles quickly with this
integrated lat tower. It is easy to set up and can get you on
track in no time at all.
To attach the tower, remove all Power Rod resistance. Be
certain the lat bar is secured to the lat bar rests. Remove the
lat tower cables from their storage holes, and let them
dangle from the lat bar.
Using a snap hook, attach the loop from the lat tower
cables to the rod cables. Again, check that lat bar is secured
on the lat bar rests. Now you can add Power Rod resistance.
If you choose to use hand grips rather than the lat bar for
exercises, remove all Power Rod resistance from the lat
tower prior to exchanging the bar for hand grips.
Using Your Machine
The leg extension/leg curl attachment
uses two knobs to attach to the Bowflex,
at the end of the sliding seat rail.
When not in use, leg
extension/leg curl cables can be
stored in clips located directly
under the Power Rods,along the
path of the sliding seat rail.
When not in use, lat tower cables
store easily in storage hole in the
lat tower.Simply push the cables
into the hole, so they’re out of
sight and out of the way.

Folding & Moving
Your Bowflex
Folding and moving your Bowflex is easy. Follow the simple
steps below to fold your Bowflex. Once it’s folded, simply tilt
the machine back on its transport wheels and roll it to any
location
1. Remove the leg attachment from the Bowflex, if attached.
2. Lock the seat and bench into place using the spring lock
seat pin.
3. Hook cables into cable storage loops.
4. Bind the Power Rods®with the rod binding strap.
5. Remove the threaded knob on the platform.
6. Tilt the bench up to the Power Rods®.
7. Screw the threaded knob into the end of the sliding seat rail.
Maintenance & Care Of Your Bowflex:
Your Bowflex requires very little maintenance. To keep your
Bowflex in top condition check all fasteners and rod caps
before each workout and tighten as needed.
Clean the bench with a non abrasive cleaner after each use.
This will keep it looking new. Any non abrasive household
cleaner or soap works well. Many automotive interior cleaners
make surfaces too “slick” and should not be used.
If you have any questions regarding maintenance
please call our customer service department at
1-800-269-3539.
Using Your Machine
7
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56
8

About Your Bowflex Attachments
8
The Bowflex Leg Extension /
Leg Curl Attachment
This attachment is designed to add more effectiveness to all
exercise routines where “leg work” is required.
Safety
• Before using the attachment, make sure all fasteners are
in place and tightened.
• Make sure the attachment's
cables are securely fastened to
the regular Bowflex cables.
• Always use the supplied
threaded knobs to
secure the attachment
to your Bowflex.
The Bowflex Lat Pulldown
The lat pulldown tower enhances several exercises that
work the back and triceps muscles.
Safety
• Before using the lat tower, make sure all fasteners are in
place and tightened.
• Make sure the cables are
securely fastened to the
regular Bowflex cables.
• Always use the “Bar
Holders” to support the lat
pulldown bar or remove
the bar when not in use.
• Do not hang from the lat
tower and do not attempt to
do chin ups from the bar.
• Never pull on the bar or
handle unless there is
resistance attached to it.
The Adjustable
Pulley System
This attachment is specifically designed to enhance the
bench press and shoulder press exercises by changing the
angle of resistance. The attachment is mounted on the rear
of the machine and serves to widen the angle of resistance
to create a more effective exercise. To use the adjustable
pulley system, first remove any Power Rod resistance. Then
unscrew the pin on the back and pull it out slightly until
you can slide the pulley away from the machine. Slide the
pulley only until it clicks into place and then push the pin
forward to lock it into place. Make certain the pins are
completely locked in place before you use the adjustable
pulley system.
Safety
• Before using the
attachment make
sure all fasteners
are in place and
tightened.
• Always check fasteners, snap
hooks, cables and pulleys before
each workout to ensure proper
functioning.
The Low Pulley/
Squat Station
Use this station to do squats, bent over rows and more.
Exercises performed here work your legs and most of your
other lower body muscles. Plus you can use it for serious
upper body workouts, too!
Safety
• Always wear shoes with non-skid soles when using the
low pulley/squat attachment.
• Always adjust cable travel
and tension of the squat
harness in such a manner
that it will not cause a hazard.
• Always check fasteners, snap
hooks, cables and pulleys
before each workout to ensure
proper functioning.