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Special Edition Includes:
Dr. Ellington Darden’s
Six Week Fast Fat Loss –
Body Leanness Program
®
Bowflex Revolution XP
Owner’s Manual
and Fitness Guide
(Shown with optional Lat Tower attachment)
PN001-7058 RevB (4/23/2007)
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Owner’s Manual and Fitness Guide Table of Contents Safety Precautions 1 Breathing 18 Safety Warning Labels 2 Performing Your Routine 18 Cool Down 18 ® Getting to Know Your Bowflex Revolution XP Home Gym 4 ® Using Your Bowflex Revolution XP Home Gym The Workouts ® SpiraFlex Resistance 5 20 Minute Better Body Workout 19 Adjusting And Understanding the Resistance 5 Advanced General Conditioning 19 ® Attaching SpiraFlex Resistance Packs 6 20 Minute Upper/Lower Body
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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 is designed for a User’s Weight Limit Manual prior to using this machine. of 300 pounds (136 kg). Do no
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Safety Warning Labels ® The following safety warnings are located on the Bowflex Revolution XP 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 4 Label 1 Label 2 Label 3 Serial number 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 3: Check all equipment before use. l ocation: Front of the main unit below seat bracket. l ocation: Bottom front of the main unit. l abel 2: Keep hands aw
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® Getting to Know Your Bowflex Revolution XP Home Gym Please take your time to read through the entire manual and follow it carefully before attempting to use ® your Bowflex Revolution XP home gym. Also locate and read all warning labels that are posted on the machine. It is 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 ® accessor
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® Using Your Bowflex Revolution XP Home Gym ® SpiraFlex Resistance ® The Bowflex Revolution XP home gym features an ® ingenious patented technology called SpiraFlex . ® The Bowflex Revolution XP 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 sig
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6 ® Using Your Bowflex Revolution XP 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 XP home gym comes with 200 lbs (90.72kg) 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 s
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7 Preparing for Use, Storing, and Moving ® The Bowflex Revolution XP home gym offers one of the largest ranges 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 XP 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
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8 Maintenance To store your machine, you can either leave the machine fully assembled, or you can remove the Leg Extension to make a smaller footprint for storing. It is advisable to raise the adjustable arms to the 0 position and make sure they are locked in 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 to preventative maintenance such as checking to make sure the unit is clean and
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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 incorrect 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’
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0 Cable Routing and Storage Squat Frame Pulley Cables To install the Squat Frame Pulley cables, remove the ball end from the rope by pressing the insert out of the ball (Figure A), and slide the ball off the rope. Route the cable under the pulley closest to the engine and reinstall the ball end (Figure B). Cable Pulley Figure B Figure A When the Squat Pulley cables are not in use, store them by wrapping around the rope hooks as shown. Hooks
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Attaching Accessories ® Your Bowflex Revolution XP home gym comes with a pair each of hand grips and foot harnesses, and a squat harness. Connect here for Hand Grips longer hand grip. You receive two hand grips with your Bowflex ® Revolution XP home gym. Hand grips contain two D- rings on each grip, allowing for a shorter hand grip or Connect here for longer hand grip, depending on the exercise. shorter hand grip. For exercises that require a specific hand grip attachment, attaching t
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Installing the Seat and Attachments ® The illustrations on the following pages show how to install the seat and each of the Bowflex Revolution XP attachments. Seat and Back Pad with Locking Pin Attach the seat and back pad to the seat rail by placing the upper hooks onto the respective upper posts and rotating the lower hooks into position. Once the pads are in position, insert the locking pin through the hole behind the lower hook to secure the pad: • Use the locking pin to secure th
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Installing the Seat and Attachments Leg Extension The Leg Extension is used when doing leg extension and leg curl exercises. To attach the Leg Extension, pull down on the pop-pin under the seat and insert the leg extension into the mounting bracket. Slide the Leg Extension to the desired position and screw the pop-pin tightly into place. Then attach the hooks on the ends of the Squat Pulley cables to the snaphook on the Leg Extension. Leg Extension Seat Assembly Pop-pin
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Installing Attachments Lat Tower (ordered separately) The Lat Tower is used for performing a wide variety of standing and seated exercises. The product kit includes the Lat Pulldown Bar, which enhances exercises that work the back, shoulders and triceps muscles. Remove the cap on the mast of the main frame. Insert the Lat Tower in the mast and secure with the bolts provided. Refer to the Lat Tower Assembly Manual for detailed instructions. Safety precautions: • Before using the Lat
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Companion Equipment ® Bowflex Revolution XP Accessory Rack (ordered separately) ® The Bowflex Revolution XP 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 versatile, so your workout area stays organized and ready for your next workout. The accessory rack features specially designed storage for many accessories including: • Leg Extension
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6 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
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7 Defining Your Goals Training variables: When designing your own program Reaching Your Goals there are several variables that, when mixed properly, will equal the right fitness formula for you. In order to To reach your goals you must follow a consistent, well find the best formula, you must experiment with several designed program that provides balanced development combinations of variables. The variables are as follows: to all parts of the body and includes both aerobic and strength e
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8 Exercising Properly Working Out Performing Your Routine A workout begins in your mind’s eye. With concentration The workout portion of your fitness routine is the series and visualization you can approach your workout with of exercises devoted to your particular goals. Remember, a positive, constructive attitude. A good pre-workout make sure to have fun! mental routine is to sit and relax, so you can focus on what you are about to do and think about achieving your Cool Down end goal. An
