Free Bowflex Routine of the Month
Ready to burn fat with a new Bowflex routine? Do you like to work smarter and not harder?
In addition, uncover an optional technique for challenging your cardiovascular system.
- Your Bowflex exercise manaul - need a new one? Please clickhere - A note book - A stop watch or timer Workout Emphasis Burning fat and training your entire body
Number of Repetitions 14 (30 for abdominal Bowflex exercises)
Bowflex Routine Frequency
4 days a week (2 days, 1 day (rest), 2 days)
The Bowflex Routine Day 1
- Back - Seated rows (using straight bar) = 14 repetitions - 5 minutes of cardio - Chest - Bench press (using straight bar) = 14 repetitions - 5 minutes of cardio - Biceps - Standing biceps curls (using handles) = 14 repetitions per arm (28 total) - 5 minutes of cardio - Calves - Standing calf raises (using straight bar) = 14 repetitions Day 2
- Shoulders - Arnold press = 14 repetitions - 3 minutes of cardio - Thighs - Squats = 14 repetitions - 3 minutes of cardio - Triceps - Standing hammer push-downs = 14 repetitions - 3 minutes of cardio
- Back - Seated rows (using straight bar) = 14 repetitions - 5 minutes of cardio - Chest - Bench press (using straight bar) = 14 repetitions - 5 minutes of cardio - Biceps - Standing biceps curls (using handles) = 14 repetitions per arm (28 total) - 5 minutes of cardio - Calves - Standing calf raises (using straight bar) = 14 repetitions Day 5 - 3 minutes of cardio - Shoulders - Arnold press = 14 repetitions - 3 minutes of cardio - Thighs - Squats = 14 repetitions - 3 minutes of cardio - Triceps - Standing hammer push-downs = 14 repetitions - 3 minutes of cardio - Abs - Pulley crunches = 30 repetitions Day 6 - No workout (rest) Day 7 - No workout (rest)
1. Select a weight that you will have to push yourself to do 14 repetitions with (30 for abdominals). Once you can do 14 repetitions, add 5Ibs to each cable. If you can do 14 repetitions easily, try adding 10Ibs. to each cable.
2. For cardio, you can use the Bowflex's rowing machine feature, or if you prefer, an exercise bike, eliptical, treadmill, etc.
Make working out easier by creating momentum for your workouts. Have you ever fully intended to work out, but when the time came you had a hard time getting going? But once you started it felt really good? Eliminate this obstacle by creating momentum for your workouts. For example, if you have a morning workout, get your workout clothes ready the night before and place them where you’ll see them when you wake up. Principle – create momentum by preparing for your workout ahead of time. I usually do my Bowflex workout in the afternoon. Because I workout in an unheated room I store my power rod rack in a closet in a heated room. The morning of my workout I take them out and place them in my home office. Along with putting my workout clothes out, this has helped me workout several times when I might have missed :D.
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Can you see how this Bowflex routine will empower you to burn fat and get in shape? Are you interested in burning fat and getting in shape? If you ever were going to start burning fat and getting in shape, when do you think would be the best time to start? For more Bowflex workout plans please click here
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