Exercise Instructions for Bowflex Extreme 2

Overview

The Bowflex Xtreme 2 features 210 pounds of resistance from Power Rod technology and can be upgraded to either 310 pounds or 410 pounds of resistance without the inertia or risk of joint pain usually associated with free weights. This system has been upgraded from earlier models to allow for movement from squats to lats to leg workouts without ever changing cables. The Xtreme 2 comes with a lat tower with an angled lat bar, a four-position lower pulley squat station, leg extension, abdominal crunch shoulder harness, and five-function hand grips.

Step 1

Perform the calf raise, which trains the calf muscles, by removing the seat and leg extension. Stand on the platform facing the machine, squat straps in hand, with your arms down to your sides and your palms facing in toward the body. Breathe out and lift your heels off the platform as high as you can while keeping all your weight distributed through the balls of your feet.

Step 2

Perform the squat, which trains the thighs and gluteal muscles, by removing the seat and leg extension. Stand on the platform facing outward with your feet shoulder-width apart, with the squat bar on your shoulders behind your neck and the squat straps in each hand. Adjust the strap-on bar to make sure you have resistance at the start of the movement and keep your knees pointed straight out in front of you. Breathe in and stick your hips back and bend down until the knees create a 90-degree angle. Breathe out as you push into a standing position.

Step 3

Perform the seated lat row, which trains the upper back and biceps, by removing the leg extension and seat and using the squat pulley frame. Sit on the floor facing the machine and place your heels against the end of the platform. Slightly bend your knees, sit up straight and do not bend your torso forward at any point during the exercise. Grasp the hand grips with your palms facing each other. Breathe out as you slowly pull the hand grips to the sides of your abdomen, while keeping your forearms parallel to the floor. Breathe in and slowly allow your arms to fully extend.

About this Author

Frank Skerlak owns Optimum Health & Fitness, a personal training studio in Delaware County, Pa. He has earned a B.S. in kinesiology at West Chester University. He was offered the opportunity to intern with the Philadelphia Eagles strength and conditioning team. In 2006 he started to write articles for Philly Fit Magazine, which led to writing for his local community.