A Bowflex home gym is a complete workout system designed for strength training. To do a full-body workout on the Bowflex, you need to do an exercise for your legs, chest, back, shoulders and arms. You may also do exercises that work more than one area at once to save time. Start by going through one set of exercises, using a resistance amount that will fatigue you after eight to 12 reps. You can work up to three sets and train three to four days a week.
Step 1
Perform the standing leg kickback, one of the Bowflex's leg exercises. Stand on your right leg facing the Bowflex Power Rods with the bench removed. Put the ankle cuff on your left leg with your knee bent at a right-angle. Lean forward by bending from the hips and placing your hands on the upright for support. Squeeze your abs and allow your lower back to arch slightly. Straighten your left leg back behind you, but without arching your back further or sticking your hips back. Bend your knee back to complete one rep. Do eight to 12 reps and then switch legs.
Step 2
Stand facing the Power Rods to do a standing wrist curl to work the bicep muscles of your arms. Stand with your feet hip-width apart and hold a handle of the cables in each hand. Extend your arms straight in front of you with your hands facing the ceiling. Bend your elbows and curl your forearms toward your chest. Extend your arms straight again to complete one rep.
Step 3
Stand facing the Power Rods with your feet hip-width apart to do a stiff-arm pulldown. This exercise works the muscles of your back and shoulders. Hold your arms straight above your head with your palms facing away from you. Grab the bar attached to the high pulley with your hands shoulder-width apart. Pull the bar down to waist level without bending your elbows. Raise your arms again to complete one rep. Maintain a straight spine and keep your shoulders pulled back throughout the exercise.
Step 4
Lie on the Bowflex's bench with your feet on the floor closest to the Power Rods to do flat barbell bench presses. Relax your head and back on the bench. Hold a barbell attached to the low pulleys with your arms straight above your chest. Your palms will be facing the Power Rods and spaced shoulder-width apart. Bend your elbows, flaring them out to the sides, to lower the bar toward your chest. Press your arms straight again to finish one rep. This exercise works the muscles of your chest and also the front of your shoulders and backs of your arms.
Tips and Warnings
- There are many exercise that you can do on a Bowflex. If you have your manual, flip through it to see the dozens of exercises. Purchase a manual online or download one from the Bowflex website (see Resources) if you lost yours. Adding variety to your exercise routine will keep you interested and motivated.
References
- The Bowflex Xtreme Home Gym Assembly Instructions & Owner's Manual; Tom Purvis RPT, RTS; Nautilus, Inc.; 2006
- The Bowflex Ultimate Home Gym Owner's Manual; Tom Purvis RPT, RTS; Nautilus, Inc.; 2004
Member Comments