Online Fitness Trainer, Exercise Programs & Workout Routines

BOWFLEX & BODYWEIGHT

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
lifeisgroovy
Rating:
 Unrated
Created By:
lifeisgroovy on October 17, 2013
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Chest, Triceps, Thighs, Calves, Abs, Shoulders, Back, Biceps
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Thursday, Friday, Saturday
Description

Great Bowflex workout with cardio intertwined.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Bowflex: Incline Bench Press50 lbs.1060
50 lbs.1060
50 lbs.1060
Incline Dumbbell Flyes50 lbs.1060
50 lbs.1060
50 lbs.1060
Triceps
Bowflex: Lying Triceps Extension35 lbs.860
35 lbs.860
One-Arm Dumbbell Kickbacks20 lbs.1260
20 lbs.1260
Thighs
Cable Hip Abductions30 lbs.1260
30 lbs.1260
Seated Leg Curls60 lbs.1060
60 lbs.1060
Calves
Standing Calf Raises20 lbs.1560
20 lbs.1560
Thighs
Cable Hip Abductions30 lbs.1260
30 lbs.1260
Cable Knee Drive30 lbs.1260
30 lbs.1260
Abs
Bowflex: Seated (Resisted) Abdominal Crunch50 lbs.5030
50 lbs.5030
Reverse Crunches-3030
-3030
Dumbbell Side Bends15 lbs.1530
15 lbs.1530
Bowflex: Seated (Resisted) Abdominal Crunch50 lbs.5030
50 lbs.5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Dumbbell Press30 lbs.1060
30 lbs.1060
30 lbs.1060
Front Cable Raises30 lbs.1060
30 lbs.1060
30 lbs.1060
Back
Straight Arm Cable Pulldown30 lbs.1060
30 lbs.1060
Wide-Grip Front Pulldowns55 lbs.1560
55 lbs.1560
Biceps
Bowflex: Standing Biceps Curl15 lbs.1060
15 lbs.1060
Standing Barbell Reverse Curls10 lbs.1060
10 lbs.1060
Thighs
Dumbbell Bulgarian Split Squat15 lbs.1060
15 lbs.1060
Standing Single-Leg Cable Extensions30 lbs.1060
30 lbs.1060
Lying Leg Curls30 lbs.860
30 lbs.860
Standing Single-Leg Cable Extensions30 lbs.1060
30 lbs.1060
Butt Lift (Bridge)-2560
-2560
-2560
Abs
Bench Knee Tucks-3030
-3030
Hanging Knee Tucks-1030
-1030
Side-Ups-2530
-2530
Seated Twist and Tilt-2530
-2530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0 miles0-

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