Bowflex MAX TOTAL® User Manual

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Assembly / Owner’s Manual

Warm-Up *

BeforeyouuseyourBowex™MaxTrainer™cardiomachine,considerdoingthesedynamicwarm-upstretches,whichwillhelpprepareyourbody

for the workout:

Dynamic Knee Hug

Stand with the feet together. Bring one knee forward and up

toward the chest. Place the hands around the shin and pull

the knee into the chest. Release the stretch by putting the

footontheoor.Eachrepetitionofthesequenceshouldtake

1to3seconds.Repeatasacontinuous,controlled,uidse-

quence 10 or 20 times. Repeat the stretch with the other leg.

Dynamic Knee Bend

Stand with the feet together. Hold onto a wall for balance with

one hand, if necessary. Raise the heel of one foot toward the

gluteals.Releasethestretchbyputtingthefootontheoor.

Each repetition of the sequence should take 1 to 3 seconds.

Repeatasacontinuous,controlled,uidsequence10or20

times. Repeat the stretch with the other leg.

Dynamic Knee Kick

Stand tall and hold one leg up with the hands at hip height,

keeping the knee bent. Hold onto a wall for balance with one

hand, if necessary. Straighten the knee as far as comfortably

possible. Release the stretch by bending the knee. Each rep-

etition of the sequence should take 1 to 3 seconds. Repeat

asacontinuous,controlled,uidsequence10or20times.

Repeat the stretch with the other leg.

Dynamic Twist

Standwiththefeetshoulder-widthapart.Bendtheelbows;

hold the arms out to the sides. Twist the upper body to one

side and then the other side as far as comfortably possible.

Each repetition of the sequence should take 1 to 3 seconds.

Repeatasacontinuous,controlled,uidsequence10or20

times

*Source:JayBlahnik’sFull-BodyFlexibility,SecondEdition,2010.HumanKinetics.com.

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Bowflex Max Total®