The Bowflex Motivator is one model in the Bowflex product line of home fitness equipment. Bowflex home gyms, including the Motivator, are designed to replace a gym's worth of equipment by harnessing power rod resistance technology to allow for a wide range of exercises to be performed using one device.
The Better Body Workout
Step 1
Familiarize yourself with the Better Body Workout plan. Learn the proper form for the following exercises: bench press, seated lat rows, rear deltoid rows, biceps curl, lying triceps extension, lying leg extension, lying prone leg curl, functional low back extension and resisted abdominal crunch.
Step 2
On your first trial run, perform one set of five to 10 repetitions of each exercise, using a weight with which you can easily complete five to 10 repetitions. Rest for between 30 and 45 seconds between sets, and complete each repetition in a slow, controlled motion. Each workout should last approximately 20 minutes.
Step 3
Subsequently, perform one set of 10 to 15 repetitions, using a weight with which you cannot complete more than 15 repetitions. As your strength increases over time, you may opt to perform two sets of each exercise.
Advanced General Conditioning and Beyond
Step 1
Learn the proper form for the following exercises: bench press, seated shoulder press, lying triceps extension, French press, lying leg extension, lying prone leg curl, seated lat rows, lying lat pulldowns, rear deltoid row, standing biceps curl, reverse curl, functional low back extension and resisted abdominal crunch.
Step 2
Perform the following exercises on Days 1 and 3: bench press, seated shoulder press, lying triceps extension, French press, lying leg extension and lying prone leg curl. For each exercise, perform one to three sets of 10 to 12 repetitions, using a weight with which you can't complete more than 12 repetitions. Rest for between 30 and 45 seconds between sets, and complete each repetition in a slow, controlled motion. Each workout should last between 35 and 45 minutes.
Step 3
Perform the following exercises on Days 2 and 4: seated lat rows, lying lat pulldowns, rear deltoid row, standing biceps curl, reverse curl, functional low back extension and resisted abdominal crunch. Use the same set, repetition and rest scheme.
Step 4
Once you begin to see diminishing returns from the Advanced General Conditioning program, select a specific program that suits your goals. Options include express upper and lower body, bodybuilding, anaerobic circuit training, aerobic circuit training and strength training.
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