Free Bowflex Routine of the Month

Below discover our Bowflex workout routine of the month - including our Bowflex exercise of the month: Pulley crunches. In addition, uncover an optional technique for challenging your cardiovascular system.

What You Will Need:

• A Bowflex home gym
• Your Bowflex exercise manaul - need a new one? Please click here
• A note book
• A stop watch or timer

Workout Emphasis

Burning fat and training your entire body

Number of Repetitions

14 (30 for abdominal Bowflex exercises)

Bowflex Routine Frequency

4 days a week (2 days, 1 day (rest), 2 days)

The Bowflex Routine

Day 1

• 5 minutes of cardio
• Back - Seated rows (using straight bar) = 14 repetitions
• 5 minutes of cardio
• Chest - Bench press (using straight bar) = 14 repetitions
• 5 minutes of cardio
• Biceps - Standing biceps curls (using handles) = 14 repetitions per arm (28 total)
• 5 minutes of cardio
• Calves - Standing calf raises (using straight bar) = 14 repetitions

Day 2

• 3 minutes of cardio
• Shoulders - Arnold press = 14 repetitions
• 3 minutes of cardio
• Thighs - Squats = 14 repetitions
• 3 minutes of cardio
• Triceps - Standing hammer push-downs = 14 repetitions
• 3 minutes of cardio
• Abs - Pulley crunches = 30 repetitions

Day 3 - No workout (rest)

Day 4

• 5 minutes of cardio
• Back - Seated rows (using straight bar) = 14 repetitions
• 5 minutes of cardio
• Chest - Bench press (using straight bar) = 14 repetitions
• 5 minutes of cardio
• Biceps - Standing biceps curls (using handles) = 14 repetitions per arm (28 total)
• 5 minutes of cardio
• Calves - Standing calf raises (using straight bar) = 14 repetitions

Day 5

• 3 minutes of cardio
• Shoulders - Arnold press = 14 repetitions
• 3 minutes of cardio
• Thighs - Squats = 14 repetitions
• 3 minutes of cardio
• Triceps - Standing hammer push-downs = 14 repetitions
• 3 minutes of cardio
• Abs - Pulley crunches = 30 repetitions

Day 6 - No workout (rest)

Day 7 - No workout (rest)

How to Perform

1. Select a weight that you will have to push yourself to do 14 repetitions with (30 for abdominals). Once you can do 14 repetitions, add 5Ibs to each cable. If you can do 14 repetitions easily, try adding 10Ibs. to each cable.

2. For cardio, you can use the Bowflex's rowing machine feature, or if you prefer, an exercise bike, eliptical, treadmill, etc.

(Optional) Special Technique

CAUTION - Are you just starting to workout or getting back in shape after a long lay off? Do you want the best overall results - with the least effort?

Do the above Bowflex routine 4-6 weeks before trying this Special Technique. This will enable your body to give you the best results while avoiding overtraining.

To add more challenge to your 3 and 5 minute cardio sessions, try this:

Breathe only through your nose for the 1st half, and then breathe normally for the 2nd half.

For example:

• 5 minutes of cardio (1st. 2.5min. breathe only through your nose, 2nd 2.5min. breathe normally)
• Back - Seated rows (using straight bar) = 14 repetitions
• 5 minutes of cardio (1st. 2.5min. breathe only through your nose, 2nd 2.5min. breathe normally)
• Chest - Bench press (using straight bar) = 14 repetitions
• 5 minutes of cardio (1st. 2.5min. breathe only through your nose, 2nd 2.5min. breathe normally)
• Biceps - Standing biceps curls (using handles) = 14 repetitions per arm (28 total)
• 5 minutes of cardio (1st. 2.5min. breathe only through your nose, 2nd 2.5min. breathe normally)
• Calves - Standing calf raises (using straight bar) = 14 repetitions

Another example:

• 3 minutes of cardio (1st. 1.5min. breathe only through your nose, 2nd 1.5min. breathe normally)
• Shoulders - Arnold press = 14 repetitions
• 3 minutes of cardio (1st. 1.5min. breathe only through your nose, 2nd 1.5min. breathe normally)
• Thighs - Squats = 14 repetitions
• 3 minutes of cardio (1st. 1.5min. breathe only through your nose, 2nd 1.5min. breathe normally)
• Triceps - Standing hammer push-downs = 14 repetitions
• 3 minutes of cardio (1st. 1.5min. breathe only through your nose, 2nd 1.5min. breathe normally)
• Abs - Pulley crunches = 30 repetitions

Do you ever get tired of doing the same old Bowflex workout?

Receive our FREE Bowflex workout program of the month. Simply join our RSS feed. For info about RSS, please click here

In Summary

Can you see how this Bowflex routine will empower you to burn fat and get in shape?

Are you interested in burning fat and getting in shape?

If you ever were going to start burning fat and getting in shape, when do you think would be the best time to start?

Return from Bowflex Routine to Real Bowflex Reviews Home page

New! Comments