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Bowflex Exercises

Bowflex exercises for beginners

Bowflex exercises for beginners are great to burn fat and build muscle. If you’ve ever been up late watching infomercials (we all have done it after an alcohol-filled night out with friends), that’s probably the first time you were introduced to the Bowflex exercise machine. The first Bowflex home gym was introduced all the way back in 1986. Since then, this functional trainer exercise machine has gotten even better with molding and shaping an individual’s physique. Regardless of what kind of Bowflex you own, it is geared towards targeting every muscle group on your body. Below are Bowflex exercises for beginners that will help you build a well-balanced physique. Store 

Workout Frequency: Perform 1 set of 12-15 reps for each exercise in the program, 3 times a week. Of course the best idea is to do 1 day on and 1 day off. As you get stronger, add more reps and/or sets.

Legs
squat Bowflex exercises Squats
Squats are the king of leg exercises!  It hits every muscle in your lower body, including your quads, calves, glutes and hamstrings.

Muscles Worked: Calves, Glutes, Hamstrings, Lower Back, Quadriceps, Abs

One-Leg Leg Press
The one leg, leg press helps improve your overall balance and maintains equal strength in both legs. A great alternative exercise to squats.

Bowflex Exercises

Muscles Worked: Calves, Glutes, Hamstrings, Quadriceps  

prone leg curl Bowflex exercises for beginners Prone Leg Curls
Can’t forget to work your hammys! Prone leg curls are perfect Bowflex exercises for targeting your hamstrings.

Muscles Worked: Calves, Glutes, Hamstrings

Back
lat pulldown Bowflex exercises for back Lat Pulldown
If you want to build a cobra-like back (fellas) or a sexy, defined back (ladies), then the lat pulldown is the best Bowflex exercise for beginners for your back.

Bowflex Exercises

Muscles Worked: Lats, Middle Back, Biceps, Abs

One-arm Seated Row
This exercise is excellent at building symmetry for your back.

Muscles Worked: Lats, Middle Back, Biceps, Shoulders

Bent-over Rows
Muscles Worked: Lats, Middle Back, Biceps, Shoulders, Abs

One Bowflex exercise to try are bent-over rows. This exercise great in engaging your upper and middle back as well as other upper body muscle groups.

Chest
Bench Pushups
Muscles Worked: Chest, Shoulders, Triceps, Abs

Your favorite and most hated P.E. teacher made you do them.  Pushups is an essential exercise for not building a nice chest, but a proportional physique as well.

Note: If this exercise is too hard, do pushups on your knees.

Seated Chest Fly
Muscles Worked: Chest, Shoulders

While most chest exercises call for pressing/pushing movements, this exercise is strictly about expanding and contracting the chest muscles.

Incline Chest Press
Muscles Worked: Chest, Shoulders, Triceps

The upper chest needs love too! This Bowflex exercise is superb at building the chest separation you need to look good in a tanktop.

Shoulders
Seated Shoulder Press
Muscles Worked: Shoulders, Triceps

This exercise builds the shoulders! By being seated, you get to focus tension specifically on your shoulder muscles.

Seated Side Lateral Raises
Muscles Worked: Shoulders

While the seated shoulder press works the front and top of your shoulders, side lateral raises targets the side of your shoulders.

Arms
Bench Dips
Muscles Worked: Chest, Shoulders, Triceps

Did you know that 66% of your arm consists of your triceps muscle? That’s why it is so vital to work your triceps as much (or more) than your biceps to have well-built arms.

Triceps Pushdowns
Muscles Worked: Triceps

This is another great triceps exercise. Triceps pushdowns does a great job of fully stretching out the triceps muscles; thus, stimulating them for growth.

Standing Bicep Curls
Muscles Worked: Biceps

The biceps need attention too! The Bowflex bicep curl exercise does a great job of building them.

Doing these Bowflex exercises for beginners consistently 3 times per week will transform your body from a beginner to a winner.

Bowflex Exercises for Abs (Abdominals)

Bowflex abdominal exercises presented here will target the upper and lower abdominal muscles as well as the obliques muscles.

Crunch
Resisted Crunch
Reverse Crunch
Resisted Reverse Crunch
Resisted Twisting Crunch
Trunk Rotation

Bowflex crunch abdominal exercise Crunch
Lie on your back on the flat bench, raise your thighs, bend your knees and place your hands on your chest.
Roll your shoulder blades up from the floor until your head is at the same level as your knees and lower yourself back down after a short pause.
Breathe out while contracting your ab muscles and breathe in while returning to starting position.
Bowflex resisted crunch abdominal exercise

Resisted Crunch
Sit on the 45 degree bench position and grasp both handles over your shoulders.
Tighten your abs to lean your upper body forward and slowly return back after a short pause.
Breathe out while contracting your ab muscles and breathe in while returning to starting position.

Bowflex reverse crunch abdominal exercise Reverse Crunch
Lie on your back on the flat bench and raise your legs up perpendicular to the floor.
Contract your abs in order to lift your buttocks from the bench and lower yourself back after a short pause.
Breathe out while contracting your ab muscles and breathe in while returning to starting position.

Bowflex resisted reverse crunch abdominal exercise Resisted Reverse Crunch
Lie on your back on the flat bench, grip the bench with your hands, raise your thighs, bend your knees and attach your ankles to the ankle cuffs.
Pull the handles towards you with your legs by tightening your abs and allow them to slowly return after a short pause.
Breathe out while contracting your ab muscles and breathe in while returning to starting position.

Bowflex resisted twisting crunch abdominal exercise Resisted Twisting Crunch
Sit on the 45 degree bench position and grasp the left handle with your right hand over your left shoulder.
Tighten your abs and move in a diagonal direction so that your left shoulder gets closer to your right thigh and slowly return back after a short pause.
Breathe out while contracting your ab muscles and breathe in while returning to starting position.
Bowflex trunk rotation abdominal exercise

Trunk Rotation
Sit sideways on the bench and grasp the handle closest to you with both hands, arms extended.
Rotate your upper body away from the structure and allow it to slowly swing back after a short pause.
Breathe out while rotating away and breathe in while returning to starting position.

Here are some Bowflex machines currently on the market which we recommend:

Traditional Bowflex Weight Training Machines

The Bowflex PR1000 model features the traditional setup of Bowflex machines in that the bench can be slid up from its normal horizontal position to allow weighted crunched and incline bench press exercises for example. It also features the lat tower attachment (for lat pull-downs) and the leg attachment.

The Bowflex Blaze model also features the traditional lie-flat-or-slide-up bench setup. An important distinction concerning the leg attachment is that the Blaze will allow you to do the prone leg curl whereas the PR1000 won’t.

The Bowflex PR3000 model features the vertical setup for Bowflex machines in that the bench cannot be slid down for a horizontal position. Rather, the bench is fixed in an upright position. The advantage it has over first generation setups is that it will take up less floor real estate. Another advantage of the Bowflex PR3000 compared to the PR1000 and the Blaze is that it features a “no change cable pulley system” allowing the user to switch from leg exercises to upper body exercises without having to change the cable.

The Bowflex Xtreme 2SE looks very similar to the PR3000 but has several advantages; the Bowflex Xtreme 2SE comes with more attachments providing over 20 more exercises. The resistance of the Xtreme 2SE can be upgraded to 410lbs versus 310 for the PR3000. Finally, the Xtreme 2SE has a lifetime warranty on the Power Rods. Of course, the Bowflex Xtreme 2SE has the same “no change cable pulley system” as the Bowflex PR3000.

Finally, the Bowflex Revolution FT features the latest generation in resistance technology. Rather than using the flex of the different “bows” to create the required muscle resistance, the Revolution models use a different technology entirely. The main benefit to this latest iteration is that changing resistance levels can be made a lot faster.

Bowflex Cardio Machines
Since introducing their weight training machines the makers of Bowflex have since branched out to manufacturing various cardio machines. Store 

The most notable product in that category is the Bowflex TreadClimber product line which will allow you to combine the benefits you would normally get by exercising using a treadmill and a stair climber all at once.

 

 

 

   

 

 

 

 

Elliptical vs Treadmill

 

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