People have been turning to the Bowflex for their home gym needs for 25 years. This machine based on simple bowing-rod resistance helps people sculpt their physiques in the privacy and convenience of their own home. The machine may be a household name, but many people are still unsure what kind of a workout routine to follow in order to maximize their Bowflex workouts. This article offers a foundation workout to build from.
When beginning any workout routine, it is important to remember that consistency and slow building will best support muscle development. This workout foundation is for those that may be new to the machine or to circuit style training. Before beginning the workout make sure to have a timer and a notebook to record workout repetitions completed and resistance used.
Those interested in efficiently toning muscles and burning fat should commit to using the Bowflex three or four times a week. Rest and recovery is just as important to shaping muscle as the stress of exercise, but injuries could result from attempting too much too fast.
Begin by setting the Bowflex to the bench press position and select an appropriate resistance. The idea is to achieve 14 repetitions of the same movement with steady and controlled form. One should not experience muscle failure -the point at which muscles will involuntarily release- but the last few repetitions should bring one close. If you cannot complete all 14 repetitions or if one’s form contorts to move the weight, then consider lowering the resistance slightly.
In the beginning, it will take some experimenting to identify one’s optimal resistance levels, which is why it is important to record all repetitions and exercises attempted along with the resistance level used. After completing 14 repetitions in the bench press position, rest for 30 seconds while reconfiguring the machine for the next exercise.
Move on to the seated row. Follow the same steps as before for identifying the appropriate resistance level to use. The target should be to complete 14 seated rows with steady smooth movement and good form.
Though the movement may seem similar, do not automatically expect the resistance levels for bench press and seated row to be the same. The bench press focuses on chest muscles while the seated row focuses on the back. Once the seated row is completed, take a 30 second to rest and recover while moving to the next position.
The standing bicep curl is next. 14 reps of smooth level movement is the target. Those that are new to working out may notice a difference in ability between the two biceps. This is normal, and selecting a resistance level that falls in between the ability levels of both arms may be best.
Bowflex workouts offer cable guidance, which has advantages of both rigid workout machines and free weights. Be sure to maintain good form throughout the workout to maximize the impact on core muscles while focusing on the exercise at hand.
The order of exercises to follow should be seated shoulder press, seated calf raises, seated tricep extensions and squats. Complete 14 repetitions with good form for each of these positions while continuing to take 30 seconds between exercises to recover. Finish the workout with 30 repetitions of resisted crunches. Building a routine of Bowflex workouts around these eight exercises is an excellent starting point.
In the beginning, the workout may seem clumsy or slow because one may not be familiar with proper equipment adjustments or form for each exercise. Figuring out the right resistance for each exercise will also take a few attempts to identify. However, sticking through the initial awkwardness will reap long term rewards. The above workout can be completed in less than 30 minutes and it will exercise the body’s major muscle groups for head-to-toe toning.
Additionally, Bowflex workouts are versatile because the machine is capable of offering an exponentially larger number of exercise options to target areas. Once the basics are established, one can increase the resistance for greater muscle mass or increase the repetitions for finer toning. Workout days can also alternate between upper body and lower body target exercises. Options are nearly limitless once one commits to using the Bowflex.
