Bowflex Workout Guide & Exercises
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Bowflex Workout Guide & ExercisesThe Bowflex Classic Home Gym offers more than 30 exercises that provide a comprehensive workout targeting all your major muscle groups. The Bowflex Owner's Manual provides all the information you need to properly exercise on the home gym. It outlines a variety of workouts and provides detailed information on exercise execution, as well as safety tips to avoid injury.
Workouts
The owner's manualincludes a Bowflex workout guide. Workouts are designed to fit any level of fitness. If you are a beginner, the 20-Minute Better Body Workout is a good starting point and introduces basic Bowflex exercises. The Advanced General Conditioning routine consists of two workouts performed on alternating days. A 20 Minute Upper/Lower Body routine targets major upper body muscle groups on days 1 and 3, while focusing on lower body muscles on days 2 and 4. Advanced workouts include the 3 days a week Body Building workout plan and the Strength Training routine, while the Circuit Training and True Aerobic Circuit Training plans build strength and cardiovascular fitness.
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Chest and Shoulder Exercises
Chest exercises including the bench press, decline bench press and incline bench press target your shoulders through seated and front shoulder presses. The owner's manual gives clear directions on which muscles are being worked in these exercises, how the Bowflex machine should be set up and how to execute the exercises successfully.
Upper and Lower Back Exercises
The Bowflex offers a variety of upper and lower back exercises, including scapular retractions, crossover seated rear deltoid rows, seated low back extensions, narrow pull-downs, stiff arm pull-downs, seated lateral rows and reverse grip pull-downs. All of these exercises, except for the stiff arm pull-downs, are performed sitting on a flat bench, which makes it easy to move from one exercise into the next.
Arm Exercises
The Bowflex Owner's Manual lists four arm exercises -- standing wrist curls, triceps push-downs, lying triceps extensions and standing biceps curls. The standing wrist curls and standing bicep curls can be performed from the same position without having to change the equipment. A good tip is to combine one biceps exercise with one triceps exercise to ensure that the entire arm is worked during your routine.
Midsection and Leg Exercises
A set of exercises for the midsection and legs are outlined in the Bowflex Owner's Manual. Trunk rotations and seated abdominal crunches target your midsection, while leg presses, leg extensions, seated calf raises, seated hip adduction and seated hip abduction, plus standing leg kickbacks focus on all of your major leg muscles. Some of the exercises require the leg press belt for your waist, which is included in the Bowflex package, as is the leg extension attachment
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