The Bowflex Sport is a home gym you can use to exercise your entire body in 30 minutes or less. The Bowflex Sport offers 210 lbs. of resistance, though you can buy the optional upgrade to 310 lbs. You should work each muscle group at least once per workout. Perform one set of eight to 12 reps of each exercise for at least the first six weeks and then add one to two more sets. Use the Bowflex three days a week.
Step 1
Sit on the Bowflex Sport bench, facing away from the Power Rod unit to do the resisted punch exercise. This exercise targets the muscles of your pecs (chest), triceps (arms) and anterior deltoids (shoulders). Reach back and grab a handgrip of the cable in each hand. Bend your elbows and hold them at waist level with your palms facing inwards. Straighten your arms as if you were doing a double punch, with your fists held vertically. You can punch your arms at various levels, such as stomach level, shoulder level or higher. Bend your elbows to return your arms to the starting position.
Step 2
Lie on the bench with your head near the Power Rod unit to do lying lat pulldowns. This exercise works the lats (back) and rear deltoids (shoulders). Place your feet flat on the floor with the knees bent. Reach overhead and grab a handgrip in each hand with your palms facing inwards. Hold your arms parallel to the floor, pointing toward the Power Rod unit. Bend your elbows and pull them in toward your body. Straighten your arms back to the starting position.
Step 3
Lie face-up on the bench with your feet near the Power Rod to do lying leg extensions. This exercise will work the quadricep muscles in the front of your legs. Bend your knees and place them on the bench. Place the ankle cuff on your left foot and raise your knee over your hip with your knee bent to 90 degrees. Hold the back of your left leg. Straighten your left leg. Bend your knee again to the starting position. Complete a set with your left leg and then repeat with your right leg.
Step 4
Lie face-down on the bench with your head close to the Power Rod unit to do prone leg curls. Prone leg curls work the hamstrings in the rear of your legs. Hook the back of your ankles on the top leg roller and position your knees below the bottom leg roller. Hold the sides of the bench by your head. Bend your knees to 90 degrees. Straighten your legs to complete one rep.
Tips and Warnings
- Use a weight that tires you out by your 12th repetition. Once you're no longer tired by the 12th rep, increase the resistance by 5 percent.
References
- Bowflex Sports Owner's Manual; Nautilus Inc.; 2006
- The Bowflex Xtreme Owner's Manual; Nautilus Inc.; 2006
Member Comments