The Bowflex is a piece of home fitness equipment designed to replace an entire gym worth of resistance training equipment using its versatile system of pulleys and power rod resistance. The Bowflex is primarily advertised as a device for building strength and muscle tissue, but it can also be used to get slimmer. The aerobic circuit training workout is designed for this purpose. Each of these exercises should be performed at a steady rate for 30 to 60 seconds.
Seated Resisted Abdominal Crunch
Place the back rest at a 45 degree angle, and place the seat flat. Seat yourself on the seat with your back flush against the back rest, your knees bent at 90 degrees, and your feet flat on the floor. Grasp the shoulder harness with both hands so that your palms are facing inwards, and pull the harness against the back of your neck. Holding the harness in place and keeping the rest of your body static, use your abdominals to pull your upper torso off the back rest. Once your abdominals are fully contracted, pause, then allow your torso to return to the starting position in a slow and controlled inverse motion.
Leg Curl Knee Flexion
Place the leg attachment in the upright leg curl position and the bench in the flat position. Lie prone along the bench so that your head is on the side closest to the tower and your stomach and chest are flat against the bench. Hook your heels underneath the padded portion of the leg attachment. Grasp the handles with both hands and tighten your core. Using your hamstrings, pull your feet towards your buttocks in an arcing motion. Once your hamstrings are fully contracted, pause, then allow your feet to return to the starting position in a slow and controlled inverse motion.
Aerobic Rowing
Remove the back rest from the rail and place the seat in the sliding position. Sit on the seat facing the tower, and slide as close as possible to the tower. Brace your feet against the foot pads and straighten your back. Grasp the handles with both hands so that your palms are facing downwards. Keeping your back straight, press your feet against the foot pads, causing the seat to slide away from the tower. Simultaneously, pull the handles towards your chest using your back muscles. Once your legs are fully extended and the handles have reached your chest, pause, then allow the seat and the handles to return to the starting position in a slow and controlled inverse motion.
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