The Bowflex Sport home gym is one of the cheaper models in the Nautilus Bowflex line of workout equipment. The system comes standard with 210 lbs. of resistance through the power rods on the back of the machine. Changing exercises and resistance levels on the machine is designed to be a quick process so you can stay focused on your workout and keep your heart rate elevated. Workout stations on the Bowflex Sport include a flat and inclined bench press, squat platform, leg developer and lat pull-down bar.
Step 1
Stand to the side of the power rod pack and hold the workout cable that connects to the station you want to use in one hand. Determine how much resistance you will be using and which rods you need to use to meet this resistance level.
Step 2
Grab the power rod that is closest to the rear of the power pack with your free hand and bend it down to meet the workout cable. Clip the workout cable to the rod and bend down the remaining rods to the cable in the same fashion, one at a time. Walk to the other side of the machine and clip the same amount of resistance to the workout cable on that side.
Step 3
Adjust the bench seat for the exercise you will be performing, if necessary. Lift up on the hinge under the seat to slide the entire seat toward or away from the power rods to match your height. If you will be performing squats, lift up and remove the seat entirely.
Step 4
Sit or lie down on the bench seat with your back straight. Place your hands or feet in the apparatus you will be using. If you are using the hand grips or pull-down bar, grip them securely.
Step 5
Exert force on the workout cable. Perform the repetition slowly and in a controlled manner. If you cannot smoothly lift the amount of weight you attached, reduce it to something more manageable before continuing. The exertion phase of the repetition should last between two and four seconds. Exhale as you contract your muscles.
Step 6
Release the tension you have placed on the power rods slowly and evenly. Count down for twice as many seconds as it took you in the exertion phase. Inhale as the tension is released. Repeat the repetition 8 to 12 times, depending on what your fitness goals are.
Step 7
Clean the bench with a solution of mild soap and water when you finish working out. Bind the power rods together and remove the seat rail knob from under the main bench. Tip the bench up vertically toward the power rods. Insert the seat rail knob back in the machine when the bench is fully vertical to lock it in place for storage.
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