Bowflex Workouts

Discover multiple Bowflex workouts that can work together to empower your exercise program to be fun, fresh, and effective.

What you will need

1. A Bowflex home gym

2. A timer

3. A notebook to record your resistance level and number of repetitions achieved for each exercise

Workout Emphasis

Burning fat and toning every part of your body.

How to Perform

1. Choose a resistance level that makes it challenging to do your target repetitions.
Tip - If you haven’t done an exercise before, start with a moderate level of resistance.

2. Once you can achieve your target repetitions (example: 14), add 5Ibs. of resistance for your next set.

3. For each exercise, record both your number of repetitions you achieved, and the amount of weight you can do.

Bowflex Workout A

• Chest - bench press (14 repetitions)
• Back - seated back rows (14 repetitions)
• Biceps - standing biceps curls (14 repetitions)
• Calves - seated calf raises (14 repetitions)

Thighs - squats (14 repetitions)- can substitute leg presses if unable to do squats

• Shoulders - shoulder press (14 repetitions)
• Triceps - seated triceps extensions (14 repetitions)
• Abs - resisted crunches (30 repetitions)

The workout

Exercise 3-4 times a week.

Week 1 - Do each exercise and rest (reconfigure your Bowflex for the next exercise) for 1:45 seconds between exercises.

Week 2 - Do each exercise and rest for 1:15 seconds between exercises.

Week 3 - Do each exercise and rest for 45 seconds between exercises.

Week 4 - Change to Bowflex Workout B

Bowflex Workout B

- Chest - incline press (14 repetitions)

- Back - wide pulldowns (14 repetitions)

- Biceps - seated biceps curls (14 repetitions)

- Calves - standing calf raises (14 repetitions)

- Thighs - Leg presses (14 repetitions)

- Shoulders - military press (14 repetitions)

- Triceps - lying triceps extensions (14 repetitions)

- Abs - resisted reverse crunches (30 repetitions)

The workout

Exercise 3-4 times a week.

Week 5 - Do each exercise and rest for 1:15 seconds between exercises.

Week 6 - Do each exercise and rest for 45 seconds between exercises.

Week 7 - Change to Bowflex Workout C

Workout C

- Chest - chest fly (14 repetitions)

- Back - reverse grip pulldowns (14 repetitions)

- Biceps - lying biceps curls (14 repetitions)

- Calves - seated calf raises (14 repetitions)

- Thighs - Leg extension and leg curl - do 14 leg curls (and without any rest) do 14 legextensions (using the same amount of resistance)

- Shoulders - Front shoulder raises (14 repetitions)

- Triceps - triceps pushdowns with lat bar (14 repetitions)

- Abs - resisted crunches (30 repetitions)

- The workout -

Exercise 3-4 times a week.

Week 7 - Do each exercise and rest (reconfigure your Bowflex for the next exercise) for 1:45seconds between exercises.

Week 8 - Do each exercise and rest for 1:15 seconds between exercises.

Week 9 - Do each exercise and rest for 45 seconds between exercises.

Start over with Bowflex Workout A

In Summary

Can you see how these workouts would get you in shape?

Are you interested in getting in shape?

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

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