O WN E R’ S M A N UA L Manual en Español Latino Americano: www.support.nautilus.
Congratulations / Registration CONGRATULATIONS on your commitment to improving your health and fitness! With the Bowflex Xtreme® 2 SE home gym, you have everything you need to exceed all of your physical fitness, strength, and health expectations! The Bowflex Xtreme® 2 SE home gym’s exceptional resistance and quality is unmatched by any other single piece of home fitness equipment available.
Table of Contents Arm Exercises: Triceps Pushdown w/ Hand Grips . . . . . . . . . . . . . . . . . . . . . . . . . . 40 Triceps Hammer Pushdown. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40 Triceps Pushdown w/ Bent Lat Bar. . . . . . . . . . . . . . . . . . . . . . . . . 41 Single Arm Pushdown. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41 Triceps Extension. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Important Safety Instructions Indicates a potentially hazardous situation which, if not avoided, could result in death or serious injury. Before using this equipment, obey the following warnings: Read and understand the complete Owner’s Manual. Keep Owner’s Manual for future reference. Read and understand all warnings on this machine. If at any time the Warning stickers become loose, unreadable or dislodged, contact Nautilus ® Customer Service for replacement stickers.
Safety Warning Labels and Serial Number 1 2 5 4 3 Item 1 Type Description WARNING • • • • • • • • Keep children and pets away from this machine at all times. Prior to use, read and understand the User’s Guide, including all Warnings which may not be present on this machine. Before each use, check all snap hooks, cables and pulleys for wear and proper function. Tighten all fasteners as necessary. Do not use if any parts are in need of repair.
Item 2 Type Description [NOTICE] Do not hang from bar. Ne pas pendre de la barre. Nicht von der Stange hängen. No cuelgue de la barra. 3 CAUTION At all times, stay out of the paths of moving rods. MISE EN GARDE Restez toujours à l’écart des tiges mobiles. VORSICHT Halten Sie stets Abstand zu beweglichen Stangen. PRECAUCIÓN En todo momento, manténgase alejado del trayecto de las barras movibles.
Specifications Product Specifications Product Weight Approximately 174 lbs. (79 kg) Product Dimensions 53" (135 cm) long x 49" (124 cm) wide x 82" (208 cm) high Workout Area 96" (244 cm) long x 78" (198 cm) wide Number of Exercises Over 70 Power Rod® Resistance 210 lbs. (95 kg) Nominal Power Rod® Upgradability 310 lbs. (141 kg) 410 lbs. (186 kg) User Weight Limit 300 lbs.
Features 50” Bent Lat Bar Pulley Storage Hooks for Lat Bar Abdominal Bar Lat Tower Rod Caps Center Cross Bar Power Rod ® Resistance Rods Rod Hook Seat Back Pad Seat Locking Pin Seat Cable Leg Extension Attachment Rod Box Base Frame Platform Lower Pulley/ Squat Station 6 Owner’s Manual
Power Rod® Resistance Power Rod® resistance rods are made from a special composite material. Your rods are sheathed with a p rotective black rubber coating. Each rod is marked with its weight rating on the “Rod Cap.” Adjusting and Understanding the Resistance The standard Bowflex Xtreme® 2 SE home gym comes with 210 pounds of nominal r esistance (one pair of 5 lb. (2.25 kg) rods, two pairs of 10 lb. (4.5 kg) rods, one pair of 30 lb. (13.5 kg) rods, and one pair of 50 lb. (22.5 kg) rods.
The Bowflex Xtreme® 2 SE Home Gym Pulleys With the versatility to perform over 75 different exercises, the Bowflex Xtreme® 2 SE home gym is designed to give you the best workout possible. And with its innovative, easy-to-use multiple pulley system, you are guaranteed to maximize every exercise for every muscle group.
Operations The Bowflex Xtreme® 2 SE Home Gym Cable Routing To use the Ab Crunch position, you will move the Slider Pulleys and cables from the Center Cross Bar to the Abdominal Bar on the Lat Tower. Refer to the illustrations below for proper cable routing. Abdominal Bar Center Cross Bar Keep your body weight centered on the machine, seat or base frame platform while exercising. When using the machine for standing leg exercises, always hold the Lat Tower of the machine for stability.
Seat Locking Pin The Seat Locking Pin securely fastens the seat bottom bracket to the seat support rail. The locking pin serves to stabilize the seat for all exercises that require sitting or leaning on it. Make sure the seat has been secured before putting weight on it or attaching Power Rod® resistance to cables attached to the Leg Extension attachment. Handgrips and Straps T he handgrips fit snugly around your wrist, ankle, or instep. Attach grips to cables by snapping the cable clip onto the D-ring.
Leg Extension Attachment The leg extension attachment enables you to work the major muscle groups in the legs. Abdominal Crunch Shoulder Harness The ab harness gives you the ability to strengthen the muscles of the abdomen by safely adding resistance to abdominal exercises. When using the ab harness, relocate the pulleys from the chest bar to the short abdominal bar. Squat Bar The Squat Bar enhances exercises that work back, shoulders and triceps muscles.
Maintenance I nspect your machine for any worn or loose components prior to use. Tighten or replace any worn or loose components prior to use. Pay close attention to cables, straps, or harness and their connections. Review all warning notices. T he safety and integrity designed into a machine can only be maintained when the equipment is regularly examined for damage and repaired. It is the sole responsibility of the owner to ensure that regular maintenance is performed.
Define Your Goals Your body will do what you train it to do. That’s why it’s important to define your goals and focus them. Here are some fitness components that will help you define your goals and choose your fitness program. Body Composition is the ratio of fat weight (fat) to lean weight (muscles, bones and tissue). As you age, the ratio shifts. The fat weight increases and the lean weight decreases.
Design Your Own Program Understand fitness and its components. Improperly designed programs can be dangerous. Take some time to review this manual as well as other fitness guides. Training variables. When designing your own program there are several variables that, when mixed properly, will equal the right fitness formula for you. In order to find out the best formula, you must experiment with several combinations of variables. Know your current fitness level.
Workout Guide Working Out Breathing A workout begins in your mind’s eye. With concentration and visualization you can approach your workout with a positive, constructive attitude. A good pre-workout mental routine is to sit and relax, so that you can focus on what you are about to do and think about achieving your end goal. The most important part of breathing during exercise is, quite simply, that you do it.
The Workouts 20 Minute Better Body Workout Frequency: 3 Days Per Week (M-w-f) Time: About 20 Minutes Start by performing one set of each exercise. Warm up with a light resistance that you can perform easily for 5 -10 reps without fatiguing. Focus on practicing and learning your technique before increasing the resistance. Then move to a more challenging resistance that you can perform no less than 10 reps and no more than 15 reps without your form deteriorating.
20 Minute Upper/Lower Body Frequency: 4 Days Per Week (M-t-th-f) Time: About 20 Minutes This program provides you with a quick and effective workout that combines muscle conditioning with some cardiovascularbenefits. Do this routine when you are limited in time or just want a variation to your normal routine. Perform this program training 2 days, resting 1 to 2. Perform all exercises to near failure, stopping at the point that your technique starts to deteriorate. Rest only 20-30 seconds between sets.
Body Building Frequency: 3 Days On, 1 Day Off Time: About 45-60 Minutes Body building requires focused concentration and dedication to training, as well as proper eating habits. Train each muscle group to failure before moving on to the next exercise. Do not neglect any muscle group. If needed, include an aerobic activity to increase your caloric expenditure and help to reduce your body fat levels to achieve a defined muscular look. Rest 30-60 seconds between each set and exercise. Focus on proper form.
Circuit Training – Anaerobic/Cardiovascular Frequency: 2 -3 Times Per Week Time: About 20-45 Minutes Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging r outine. The idea is to move quickly from exercise to exercise, taking only as much rest between sets as it takes to set up the next exercise (less than 20 seconds). One circuit equals one set of each exercise. Initially, start with completing one round of Circuit 1.
True Aerobic Circuit Training Frequency: 2 -3 Times Per Week Time: About 20-60 Minutes Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine. By returning to an aerobic exercise between each set you are increasing your aerobic capacity, endurance and burning fat as energy.
Strength Training Frequency: 3 Days Per Week (M-w-f) Time: About 45-60 Minutes This program is designed to emphasize overall strength development. This is an advanced routine to be used only after you have progressed from the advanced general conditioning routine and only after you have perfected your exercise techniques. Work each set to near exhaustion. If you can perform more than 5 to 8 reps, you should increase your resistance 5 pounds and decrease your reps to 5.
Chest Exercises Bench Press – Shoulder Horizontal Adduction (and Elbow Extension) Muscles worked: Chest muscles (pectoralis major). Also involves front shoulder muscles (anterior deltoid and triceps, located on the back of the upper arm. START START FINISH FINISH Position: Seated – facing outward Accessory: Hand Grips Pulleys: Center Cross Bar – wide position Before you begin: Remove Leg Extension and adjust seat height. The pulleys should be in the wide position.
Decline Bench Press – Shoulder Horizontal Adduction (and Elbow Extension) Muscles worked: Chest muscles (pectoralis major). Also involves front shoulder muscles (anterior deltoid) and triceps. START START FINISH FINISH Position: Seated (seat in lowest position) facing outward Accessory: Hand Grips Pulleys: Center Cross Bar – standard position Before You Begin: Remove Leg Extension and adjust seat to lowest setting.
Decline Chest Fly—Shoulder Horizontal Adduction (elbow stabilized) Muscles worked: Pectoralis Major; Anterior Deltoid START FINISH Position: Seated—facing outward Accessory: Hand Grips Pulleys: Center Cross Bar—Wide Position Leg Extension: Removed Success Tips • Maintain a 60-90° angle between upper arms and torso during exercise. • Keep chest muscles tightened. Limit and control your range of motion. • Keep knees bent, feet on Platform, head back against Seat Back Pad.
Shoulder Exercises Reverse Fly – Shoulder Horizontal Abduction (Elbows Stabilized) Muscles worked: Back portion of shoulder muscles (rear deltoids, rear portion of middle deltoids). START FINISH Position: Standing – facing machine Seat: Removed Accessory: Hand Grips Pulleys: Center Cross Bar – narrow position Before You Begin: Remove Leg Extension. The pulleys should be in the narrow position. Key Points: • Maintain a 90º angle between upper arms and sides of torso throughout exercise.
Crossover Rear Deltoid Rows – Elbow Flexion Muscles worked: Back portion of shoulder muscles (rear deltoids, rear portion of middle deltoids). START FINISH Position: Standing – facing machine Accessory: Hand Grips Pulleys: Center Cross Bar – narrow position Before You Begin: Remove Leg Extension and seat. Center Cross Bar Pulleys should be in narrow position. Key Points: • Maintain a 90º angle between upper arms and sides of torso.
Lateral Shoulder Raise – Shoulder Abduction (Elbows Stabilized) Muscles worked: ide shoulder muscles (middle S deltoids), top muscle of rotator cuff (supraspinatus) and upper trapezius muscles. START FINISH Position: Standing – facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame – use squat straps Before You Begin: Remove Seat and Leg Extension Key Points: • DO NOT swing arms upward or move trunk. START ACTION • S tand on platform facing outward.
Front Shoulder Raise – Shoulder Flexion (Elbow Stabilized) Muscles worked: Front part of shoulder muscles (front deltoids) and front part of middle deltoids. START FINISH Position: Standing – facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension and seat. Use platform pulleys. Key Points: • Keep chest lifted and abdominals tightened throughout entire motion and maintain good spinal alignment.
Shoulder Rotator Cuff – Internal Rotation Muscles worked: START Front rotator cuff muscle (subscapularis). FINISH Position: Standing – facing left or right Accessory: Hand Grips Pulleys: Center Cross Bar -wide position Before You Begin: Remove Seat and Leg Extension START Key Points: • Motion should be slow and controlled. • Do not rotate spine to get additional range of motion. Try for pure rotation of shoulder joint. More is not better! • Use light resistance only.
Shoulder Extension – Elbows Stabilized Muscles worked: START Upper back (latissimus dorsi, teres major, rear deltoid muscles), muscles between shoulderblades (middle trapezius, rhomboid muscles) and triceps. FINISH Position: Standing – facing machine Accessory: Hand Grips Pulleys: Center Cross Bar – narrow position Before You Begin: Remove Leg Extension and seat. Key Points: • Do not lose spinal alignment, keep chest lifted. • Keep lats tightened throughout entire motion.
Scapular Protraction – Elbows Stabilized Muscles worked: Serratus anterior muscles, the muscles on the side of the rib cage. START FINISH Position: Seated – facing outward Accessory: Hand Grips Pulleys: Center Cross Bar – narrow position Before You Begin: Remove Leg Extension and adjust seat height. Key Points: • Maintain a 90º angle between upper arms and torso throughout the exercise. • Keep elbows straight. • Do not slouch forward in the upper spine to further the motion.
Back Exercises Good Morning Muscles worked: START Latissimus Dorsi; Teres Major; Rear Deltoids FINISH Position: Standing—facing outward Accessory: Handgrips or optional Squat Bar (Squat Bar shown in photos) Pulleys: Squat Pulley Frame Leg Extension: START Removed Success Tips • Keep your chest lifted, spine aligned, abs tight and your back flat with no arch. • Lift with your legs, not lower back or arms. • Use a light resistance for this movement.
Standing Shoulder Pullover – with Bent Lat Bar (Elbows Stabilized) Muscles worked: Upper back (latissimus dorsi, teres major, rear deltoid muscles). Also involves chest (pectoralis major muscles) and triceps. START FINISH Position: Standing – facing machine Accessory: 50” Bent Lat Bar Pulleys: Lat Tower Before You Begin: Remove Seat and Leg Extension Key Points: • Do not lose spinal alignment. Relax neck, keep chest lifted, abs tight and maintain a very slight arch in lower back.
Narrow Pulldowns with Bent Lat Bar – Shoulder Extension (with Elbow Flexion) Muscles worked: Latissimus dorsi, teres major and rear deltoid, which make up the large pulling muscles of upper back. Also involves biceps group. START FINISH Position: Seated – facing machine Accessory: 50” Bent Lat Bar Pulleys: Lat Tower Before You Begin: Remove Leg Extension Key Points: • Do not lose spinal alignment. • Keep lats tightened throughout entire motion.
Bent Over Row Muscles worked: Latissimus dorsi, teres major and rear deltoid, which make up the large pulling muscles of upper back. Also involves biceps group. START FINISH Position: Standing – facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Do not bend neck backward or forward while raising bar. • Do not slouch when lowering hand grips. • Keep spine in good alignment through entire motion.
Reverse Grip Pulldown with Lat Bar Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps START FINISH Position: Seated—facing machine Accessory: Lat Pulldown Bar Pulleys: Lat Cross Bar Leg Extension: Removed Success Tips • Lift your chest, keep your knees bent and feet on Standing Platform. • Do not bend your neck forwards or backwards during motion. • Keep your spine aligned, abs tight and a slight arch in your lower back. Do not slouch.
Crossover Wide Pulldowns – Shoulder Extension (with Elbow Flexion) Muscles worked: Latissimus dorsi, teres major and rear deltoid. Also involves pectoralis major and triceps. START START FINISH FINISH Position: Seated – facing machine Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Leg Extension Key Points: • Do not lose spinal alignment. • Keep lats tightened throughout entire motion. • Do not lean backward as you pull.
Pulldowns—Shoulder Adduction (with elbow flexion) Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps START FINISH Position: Seated—facing machine Accessory: Lat Pulldown Bar Pulleys: Lat Cross Bar Leg Extension: Removed START Success Tips • Lift your chest, keep your knees bent and feet on Standing Platform. • To determine the appropriate grip width for you, hold your arms straight out to your sides at shoulder height. Bend your elbows approximately 90°.
Seated Lat Pulldowns – Shoulder Adduction (with Elbow Flexion) Muscles worked: Latissimus dorsi, teres major and rear deltoid. Also involves biceps group. START FINISH Position: Seated – facing machine Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Leg Extension Key Points: • Maintain good spinal alignment, chest lifted, abs tight and a slight arch in lower back. • Keep lats tightened throughout entire motion. • Do not let grips touch chest.
Arm Exercises Triceps Pushdown – Elbow Extension Muscles worked: START Triceps FINISH Position: Standing – facing machine Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Seat and Leg Extension Key Points: • Keep upper arms motionless. • Keep wrists straight. • Tighten triceps throughout exercise and control motion on the way up. • Maintain good posture by keeping chest lifted and abs tight. Maintain a very slight arch in the lower back.
Triceps Pushdown – with Bent Lat Bar (Elbow Extension) Muscles worked: START START Triceps FINISH FINISH Position: Standing – facing machine Accessory: 50” Bent Lat Bar Pulleys: Lat Tower Before You Begin: Remove Leg Extension and Seat Key Points: • Keep upper arms motionless. • Keep wrists straight. • Tighten triceps throughout exercise and control motion on the way up. • Maintain good posture by keeping chest lifted, abs tight. Maintain a very slight arch in lower back.
Triceps Extension – Elbow Extension Muscles worked: Triceps START FINISH Position: Seated – facing outward Accessory: Hand Grips Pulleys: Center Cross Bar – narrow position Before You Begin: Remove Leg Extension and adjust seat height. Key Points: • Keep upper arms/shoulders motionless. • Keep wrists straight. • Tighten triceps throughout exercise and control motion on the way down. START ACTION • B end knees and place feet flat on floor.
Hammer Triceps Extension – Elbow Extension Muscles worked: Triceps START START FINISH FINISH Position: Seated – facing outward Accessory: Hand Grips in “Hammer Grip” Pulleys: Center Cross Bar – narrow position Before You Begin: Remove Leg Extension and adjust seat height. Key Points: • Keep upper arms/shoulders motionless. • Keep wrists straight. • Tighten triceps throughout exercise and control the motion on the way down. START • B end knees. Place feet flat on platform.
Triceps Kickback Muscles worked: Triceps START START FINISH FINISH Position: Standing – facing machine Accessory: Hand Grips Pulleys: Center Cross Bar – narrow position Before You Begin: Remove Seat and Leg Extension Key Points: • Maintain spinal alignment. • Keep arm at side and wrist straight throughout entire motion. • Tighten triceps throughout exercise and control motion. • Keep palms facing upward. START • S tand on platform.
Resisted Dip – Elbow Extension Muscles worked: START START Triceps FINISH FINISH Position: Standing – facing outward Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Seat and Leg Extension Key Points: • Keep back straight and knees slightly bent. • Keep the abdominals tight throughout the entire motion and maintain good spinal alignment. START ACTION • S tand on the platform facing away from machine. Reach back and grab hand grips with thumbs on inside toward body.
Standing Biceps Curl—Elbow Flexion (in supination) START Muscles worked: FINISH Biceps Position: Standing—facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Keep your knees bent and feet on Standing Platform. • Keep your chest lifted, abs tight and a very slight arch in your lower back. • Keep your elbows at your sides and your wrists straight. START ACTION • Reach down and grasp the Hand Grips, palms facing forward.
Concentration Biceps Curl – Elbow Flexion (in Supination) Muscles worked: START Biceps FINISH Position: Standing – right or left side facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension START Key Points: • Keep elbow pointing toward floor at all times. • Keep wrist straight. • Bend at hips, not at the waist. • Keep back straight, chest up and maintain a very slight arch in lower back.
Barbell Biceps Curl – Elbow Extension Muscles worked: START Biceps FINISH Position: Standing – facing machine Accessory: Handgrips or optional Squat Bar with squat straps Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension START Key Points: • Keep elbows at sides. • Keep wrists straight. • Keep trunk muscles tight and maintain a very slight arch in lower back. • S tand on platform. • B end down and grasp squat bar with palms facing forward.
Seated Biceps Curl – Elbow Flexion (in Supination) Muscles worked: START Biceps FINISH Position: Seated – facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension START Key Points: • Do not rock upper body while bending elbow. • Keep wrists straight. • Keep chest lifted, trunk muscles tight and maintain a very slight arch in lower back. • G rasp hand grips, arms at sides with forearms near thighs. • Maintain correct spinal alignment.
Arm Opposition Push-Pull Muscles worked: START Biceps; Brachialis; Brachioradialis FINISH Position: Standing—facing outward Accessory: Hand Grips Pulleys: Lat Cross Bar and Squat Pulley Frame Leg Extension: Removed START Success Tips • Lift your chest and keep your knees slightly bent and feet on Standing Platform. • For this exercise, one Hand Grip is attached to a Lat Cable and one Hand Grip is attached to a Squat Cable. Alternate sides to build muscle evenly.
Wrist Extension Muscles worked: Back and top parts of forearms. START START FINISH FINISH Position: Standing – facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Move slowly and keep tension in back of forearms at all times. • Perform this exercise one arm at a time to make it easier to focus and isolate the back of forearms, or perform it with both arms simultaneously to save time.
Abdominal Exercises Trunk Rotation Muscles worked: ost of trunk muscles. Note: rotation is limited M in the spine and should be performed with minimal resistance, in proper alignment. START START FINISH FINISH Position: Seated, facing outward left or right Accessory: Hand Grips Pulleys: Center Cross Bar – standard position Before You Begin: START Remove Leg Extension Key Points: Failure to perform this exercise correctly could result in injury. Use only low weight rods.
Seated (Resisted) Abdominal Crunch – Spinal Flexion Muscles worked: bdominal area including upper and lower A front abs (rectus abdominus) and side abs (obliques). START START FINISH FINISH Position: Seated – facing outward Accessory: Abdominal Crunch Shoulder Harness Pulleys: Abdominal bar Before You Begin: Remove Leg Extension Key Points: • Allow exhalation up and inhalation down, but don’t exaggerate it. • Do not lift head/chin.
Leg Exercises Leg Extension Muscles worked: ll muscles on front of upper thigh A (quadriceps muscle group). START START FINISH FINISH Position: Seated – facing outward Accessory: Leg Extension Pulleys: Squat Pulley Frame Before You Begin: Adjust seat height Key Points: • Use slow controlled motion. Do not “kick” into extension. • Do not let knees rotate out during exercise. Keep kneecaps pointing up and forward.
Standing Hip Extension – Knee Bent Muscles worked: START START Buttocks area (gluteus maximus). FINISH FINISH Position: Standing – facing machine Accessory: Hand Grip on arch Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Make sure all motion occurs at hip, NOT waist or lower back. • Keep abs tight throughout entire exercise. • Maintain exactly the same bend in the knee of moving leg throughout entire exercise.
Leg Kickback – Hip and Knee Extension Muscles worked: Buttocks area (gluteus maximus). START START FINISH FINISH Position: Standing – facing machine Accessory: Hand Grip on arch Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Do not allow waist, lower back or supportive hip to move. • Keep abs tight throughout entire exercise. START • S ecure cuff around arch of foot. Keep this leg bent at approximately 90º.
Dead Lift Muscles worked: Buttocks area (gluteus maximus). START START FINISH FINISH Position: Standing – facing outward Accessory: Handgrips or optional Squat Bar Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Make sure to keep back flat – do not arch. • Lift with legs, not your back or arms. • Keep knees bent and head up.
Standing Hip Adduction Muscles worked: Insides of thighs (adductor muscle groups). Also, the outside of hip (gluteus medius) on support leg. START FINISH Position: Stand to left or right of machine – facing outward Accessory: Hand Grip over ankle Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Do not use exercise for losing fat from thighs. Use it to develop hip strength and stability. • Do not cross attached leg in front of standing/ support leg.
Muscle Chart Sternocleidomastoid Trapezius Pectoralis Major Anterior Deltoid Medial Deltoid Biceps Brachialis External Obliques Serratus Anterior Rectus Abdominus Posterior Deltoid Infraspinatus Teres Major Flexor Digitorum Superficialis Triceps Latissimus Dorsi Brachioradialis Pronator Teres Flexor Carpi Radialis Gluteus Medius Tensor Fasciae Latae Gluteus Maximus Iliopsoas Adductor Magnus Pectineus Rectus Femoris Vastus Lateralis Vastus Medialis Peroneus Longus Extensor Digitorum Longus Add
Exercise Log Please feel free to make copies of this chart to continue your exercise log.
Exercise Log DATE EXERCISE DATE Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance 61 Owner’s Manual DATE DATE DATE DATE
Bowflex® Body Weight Loss Guide Introduction and Overview Welcome to the Bowflex® Body Weight Loss Guide. This guide is designed to be used with your Bowflex® equipment and will help you: • Lose weight and get lean • Improve your health and wellness • Increase your energy and vitality Consult a physician before you start an exercise program or a new health and diet plan. Stop exercising if you feel pain or tightness in your chest, become short of breath, or feel faint.
– You can swap out any type of protein, vegetables or smart carbs for the suggested meal options. For example: • Turkey for tuna • Any fish or seafood for chicken • Cooked vegetables instead of salad • Eat your calories – Cut out high calorie beverages like soda, juices, coffee drinks, and alcohol – Stick with water, unsweetened tea, and coffee. Aim for a minimum of 64oz (1.
Here’s an overview of what an ideal day looks like: (See Portion Size Guide for proper serving sizes) Breakfast Snack #1 smart rich carbs carb protein fruit smart carb protein veggies protein/fat Snack #2 Lunch smart carb protein healthy fat smart carb veggies Dinner smart carb protein healthy fat veggies 64 Owner’s Manual protein
Breakfast Options Fruit Smart Carb Protein/Fat Fruit and Nut Oatmeal Cook plain oats in water. Top with fruit, nuts, milk, cinnamon, and honey. Berries or banana Plain oats (Regular or quick-cook) Nuts and milk Egg Muffin Cook egg/s. Toast bread and top with 1 slice of cheese, 1 slice of ham, and tomato. Tomato English muffin or sandwich thin Egg, ham, and cheese Yogurt Power Parfait Top yogurt with fruit.
Snack Options Smart Carb Protein 1 medium apple 10-15 almonds Baby carrots 2 tbsp hummus 1 serving of crackers* 1 string cheese Energy or protein bar with <200 calories* *See www.Bowflex.com/Resources for brand recommendations Optional Treats You have the choice of replacing Snack #2 with a 100-150 calorie treat. You can have an optional treat every day but for optimal health it is recommended to limit small splurges to 3-4 times per week. Use the approach that works best for you.
Portion Size Guide Each of the items listed are for one serving MALE FEMALE PROTEIN 2 eggs 5oz chicken, fish, lean meat, or tofu 2/3 cup beans or lentils* 1 cup greek yogurt* 1.5oz cheese* 1 egg 3oz chicken, fish, or lean meat 1/2 cup beans or lentils* 1/2 cup greek yogurt* 1.
Grocery List BREAD & GRAINS 100% whole wheat bread Sprouted grain breads Light or whole wheat english muffins Sandwich or bagel thins Corn or low-carb whole wheat tortillas High-fiber wraps Plain oats: 1 minute or old fashioned Whole grains: brown rice, bulgar, barley, quinoa, couscous Tips: Look for 100% whole wheat as the first ingredient. Look for 4g of fiber per slice or 5g per 2 slices of light or diet bread. Aim for bread with less than 100 calories per slice.
Keep It Going Tips for continued weight loss and maintaining changes • Keep weighing yourself weekly, even after you’ve reached your goal weight • Continue keeping a food log. If you have your meal plan well-established, log your food every other week to keep yourself on track. Don’t feel like you have to do it every day. • Prepare for plateaus. The scale might not budge for a few weeks or even months after some initial weight loss. This is normal and to be expected.
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Buy Back Guarantee We want you to know that your Bowflex Xtreme® 2 SE is a superior product. Your satisfaction is guaranteed. If, for any reason, you are not 100% satisfied with your Bowflex Xtreme® 2 SE, please follow the instructions below to return your merchandise and receive a refund of the purchase price, less shipping and handling. This Bowflex Xtreme® 2 SE Buy Back Guarantee applies only to merchandise purchased by consumers directly from Nautilus, Inc.
Warranty Who Is Covered This warranty is valid only to the original purchaser and is not transferable or applicable to any other person(s). What Is Covered Nautilus, Inc. warrants that this product is free from defects in materials and workmanship, when used for the purpose intended, under normal conditions, and provided it receives proper care and maintenance as described in the Product’s Assembly and Owner’s manual.
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