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Define Your Goals
Warm Up / Cool Down
Working Out
A workout begins in your mind’s eye. With con-
centration and visualization, you can approach
your workout with a positive, constructive atti-
tude. A good pre-workout mental routine is to sit
and relax so that you can focus on what you are
about to do and think about achieving your end
goal.
Warming Up
We recommend that you warm up by doing
light stretching and performing light exercises
on the Bowflex
®
Blaze
™
home gym.
Cooling Down
An essential part of the exercise routine is the
cool down. Gradually reduce the level of exercise
intensity so that blood does not accumulate in
one muscle group but continues to circulate at
a decreasing rate. Remember to gradually move
yourself into a relaxed state.
Breathing
The most important part of breathing during
exercise is, quite simply, that you do it. Breathing
in or out during the actual performance is not
dependent upon the direction of air flow relative
to exertion. It is, in fact, a mechanical process
that changes the position of your spine as your rib
cage moves. Here are some tips for breathing:
1) Be cautious when you are concentrating or
exerting effort. This is when you will probably
hold your breath. DO NOT hold your breath.
Do not exaggerate breathing. Depth of
inhalation and exhalation should be natural
for the situation.
2) Allow breathing to occur naturally; don’t force
it.
Aerobic Rowing—Warm Up or Cool Down
Muscles Worked:
Pectoralis Major, Latissimus Dorsi,
Anterior Deltoids, Quadriceps, and
Hamstrings
Bench Position:
Removed, Free Sliding Seat
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Maintain good spinal alignment. Keep
chest lifted.
• Bend from the hip during movement,
not from the waist.
START
FINISH
Start
• Remove the Bench, and place
the Seat in the free-sliding
position.
• Attach resistance, and sit
facing the Power Rod
®
unit.
• Brace your feet against the
Chest Bar.
Action
• Initiate movement by
extending your knees while
simultaneously bending your
arms and pinching your
shoulder blades together.
• Control the return to the Start
position by slowly bending
your legs.