Fat Burning Bowflex Workout Routine

Working out doesn't have to be a miserable, 3 our marathon. In fact, shorter workouts can empower your body to give you the best overall results.

Bowflex Workout Routine of the Month

What You Will Need:

A Bowflex home gym with lat tower

Your Bowflex exercise manual

Timer or stop watch

A piece of paper or tablet to record the amount of weight you used and how many repetitions you did

Bowflex Workout Emphasis

Burning fat and losing weight

Note: Is your goal to add muscle? One of these other Bowflex routines would give you FAR better results.

Workout Frequency

4 times a week (Monday, Tuesday, Thursday, Friday)

Number of Repetitions

14 (30 for abdominal exercises)

The Bowflex Workout Routine

Day 1

• 5 minutes of cardio
• Shoulders - Shoulder press (using straight bar) = 14 repetitions
• 5 minutes of cardio
• Thighs - Leg press = 14 repetitions
• 5 minutes of cardio
• Triceps - Lying triceps extensions = 14 repetition
• 5 minutes of cardio
• Abdominals - Toe Touches = 30 repetitions

Day 2

• 3 minutes of cardio
• Chest - Dips = 14 repetitions
• 3 minutes of cardio
• Back - Wide Pulldowns (using lat bar/straight bar) = 14 repetitions
• 3 minutes of cardio
• Biceps - Lying Biceps Curls = 14 repetitions
• 3 minutes of cardio
• Calves - Seated Calve Raises = 14 repetitions

Day 3 - Rest

Day 4
• 5 minutes of cardio
• Shoulders - Shoulder press (using straight bar) = 14 repetitions
• 5 minutes of cardio
• Thighs - Leg press = 14 repetitions
• 5 minutes of cardio
• Triceps - Lying triceps extensions = 14 repetition
• 5 minutes of cardio
• Abdominals - Toe Touches = 30 repetitions

Day 5

• 3 minutes of cardio
• Chest - Dips = 14 repetitions
• 3 minutes of cardio
• Back - Wide Pulldowns (using lat bar/straight bar) = 14 repetitions
• 3 minutes of cardio
• Biceps - Lying Biceps Curls = 14 repetitions
• 3 minutes of cardio
• Calves - Seated Calve Raises = 14 repetitions

Day 6 - Rest

Day 7 - Rest

How to Perform

1. Select a weight that will be challenging for you to do 14 repetitions with (30 for abdominal exercises).

2. Once you can do 14 repetitions, add 5Ibs. to each cable.

3. Record how many repetitions you did for each Bowflex exercise and how much weight you used.

4. For cardio, you can use the Bowflex's rowing machine feature, or if you prefer, an exercise bike, eliptical, treadmill, etc.

Training Tip - If possible, use a different type of cardio exercise than you used last month.

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- SPECIAL Workout Recovery TIP –

Feeling sore, tired, or grouchy from yesterdays Bowflex workout? What’s happening? Your body is telling you that it’s near its limit – going all out again would only push you into over-training (counter-productive).

Instead, do what I call a “Hair of the Dog” workout – cut your reps, weight, cardio time, etc. in ½.

This takes guts to do – especially when you’re really tired, but you’ll be amazed how much better you will feel.

In Summary

Can you see how this Bowflex routine will get you in shape?

Are you interested in getting in shape?

If you were ever going to start getting in shape, when do you think would be the best time to start?

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