The Bowflex Xtreme 2 is a home workout machine made by Nautilus. It is designed for a full body workout in a conservative space. Bowflex machines have a set of resistance bars that provide the "weights" for your workout. Using a set of attachments, almost any exercise that can be done with free weights can be done on a Bowflex home gym.
Guidelines
Prior to working out, the owner's manual for the Bowflex Xtreme 2 suggests you do some light stretching and light exercises on the machine. Focus each workout on particular goals such as targeting specific areas or on increasing bulk or muscle tone. Near the end of your workout, decrease the amount of weight you are lifting and perform a lower intensity rep to help you cool down. Keep your breathing even, and remember to not over exaggerate the depth of your breathing. Let your breathing occur naturally.
Better Body Workout
The 20-minute better body workout is a three-day-per-week workout designed to work out your entire body. Take at least one day of rest in-between each workout. Perform each exercise with one or two sets of 10 to 15 reps each, depending on your level of fitness. The exercises included are the bench press, seated lat rows, crossover rear deltoids rows, bicep curls, triceps push downs, leg extension, standing low back extension and seated abdominal crunches.
Upper/Lower Body
The 20-minute upper/lower body workout is a four-day-a-week workout that focuses on your upper and lower body. It combines muscle conditioning with cardiovascular benefits. Perform each exercise with one to three sets of 12 to 15 reps each, depending on your fitness level. The exercises are broken up into two day sets done on alternating days: days one and three include the bench press, seated lat rows, crossover rear deltoids rows, bicep curs and triceps extensions; on days two and four, perform leg extensions, standing hip extensions, standing hip abductions, standing low back extensions and seated abdominal crunches.
Body Building
This workout program is designed to increase muscle mass and definition. It is a three-day workout program, with each day including different exercises, with a day off for rest on the fourth day. Perform each exercise for two to four sets each, for eight to 12 reps each set. On day one, perform bench presses, chest flies, seated shoulder presses, crossover rear deltoids rows, lateral shoulder raises and shoulder shrugs; on day two, do seated lat rows, seated lat pulldowns, bicep curs, reverse curs, triceps push downs and triceps extensions; on day three, do squats, leg extensions, standing hip extensions, seated abdominal crunches and seated oblique abdominal crunches.
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