Bowflex is a highly effective exercise system for both muscle building and weight loss. The system is built around resistance provided by polymer Power Rods or Spiraflex plates, depending on the model. Bowflex expert Ellington Darden, Ph.D., recommends working the muscles at high intensity until momentary muscle failure is achieved. The following workout stresses muscles in the legs, abdomen and upper body.
Step 1
Perform leg presses. Place the rowing seat in the free-sliding mode. Sit facing the Power Rods. With knees bent, place the feet on the upright pulley frame or footrests. Attach the belt. Straighten the legs without locking the knees. Return to the starting position. Keep the knees pointed in the same direction as the feet. Leg presses target the gluteals, hamstrings and quads.
Step 2
Perform bench presses. Adjust the bench to a 45-degree position and sit facing away from the Power Rods. Grasp the handles and bend the elbows until both hands are near the chest. Straighten the arms to the front with the handles shoulder length apart. Return smoothly to the starting position. Pinch the shoulder blades together throughout the movement. This exercise works the pectoralis major, anterior deltoid and triceps.
Step 3
Execute seated rows. Sit facing the Power Rods and grasp the handles with the palms facing each other. Place the feet on the platform and bend the knees. Pinch the shoulder blades together while pulling the arms back and inward toward the sides of the torso. Move the upper arms past the torso and pause for one count. Return slowly to the starting position. Seated rows target the latissimus dorsi and biceps.
Step 4
Perform seated abdominal crunches. Adjust the bench to the 45-degree position. Sit facing away from the Power Rods. Grasp the handles, spread the cuffs and slide the arms through until the cuffs fit around the shoulders. Crisscross the hands over the cuffs or place near the waist. Tighten the abdominals and smoothly move the ribs toward the hips in a short, focused motion. Pause when fully contracted. Return slowly to the starting position. This exercise targets the rectus abdominus.
Step 5
Perform standing biceps curls. Set the bench aside and straddle the rail, facing the Power Rods. Grasp the handles, palms outward. Curl the handles smoothly in arcs toward the shoulders without moving the upper arms. Keep the elbows at the sides and the wrists straight. Pause in the contracted position. Lower the handles to the starting position. This exercise targets the biceps.
Step 6
Execute seated triceps extensions. Adjust the seat to the 45-degree position and face away from the Power Rods. Grasp the handles and bring to the shoulders. Straighten the arms to the front and bring the handles together with the thumbs nearly touching. Lower the handles slowly to the forehead while keeping the upper arms stationary. Press the handles in an overhead arc. This exercise develops the triceps.
Tips and Warnings
- Perform one set per exercise, achieving momentary muscle failure, working from larger to smaller muscles.
- Always consult with a physician before beginning any exercise regimen.
References
- Bowflex
- "The Bowflex Body Plan"; Ellington Darden, Ph.D.; 2003
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