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.

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Created By:

lifeisgroovy on October 17, 2013

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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 Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Bowflex: Incline Bench Press	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Incline Dumbbell Flyes	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Triceps
Bowflex: Lying Triceps Extension	35 lbs.	8	60
	35 lbs.	8	60
One-Arm Dumbbell Kickbacks	20 lbs.	12	60
	20 lbs.	12	60
Thighs
Cable Hip Abductions	30 lbs.	12	60
	30 lbs.	12	60
Seated Leg Curls	60 lbs.	10	60
	60 lbs.	10	60
Calves
Standing Calf Raises	20 lbs.	15	60
	20 lbs.	15	60
Thighs
Cable Hip Abductions	30 lbs.	12	60
	30 lbs.	12	60
Cable Knee Drive	30 lbs.	12	60
	30 lbs.	12	60
Abs
Bowflex: Seated (Resisted) Abdominal Crunch	50 lbs.	50	30
	50 lbs.	50	30
Reverse Crunches	-	30	30
	-	30	30
Dumbbell Side Bends	15 lbs.	15	30
	15 lbs.	15	30
Bowflex: Seated (Resisted) Abdominal Crunch	50 lbs.	50	30
	50 lbs.	50	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Dumbbell Press	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Front Cable Raises	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Back
Straight Arm Cable Pulldown	30 lbs.	10	60
	30 lbs.	10	60
Wide-Grip Front Pulldowns	55 lbs.	15	60
	55 lbs.	15	60
Biceps
Bowflex: Standing Biceps Curl	15 lbs.	10	60
	15 lbs.	10	60
Standing Barbell Reverse Curls	10 lbs.	10	60
	10 lbs.	10	60
Thighs
Dumbbell Bulgarian Split Squat	15 lbs.	10	60
	15 lbs.	10	60
Standing Single-Leg Cable Extensions	30 lbs.	10	60
	30 lbs.	10	60
Lying Leg Curls	30 lbs.	8	60
	30 lbs.	8	60
Standing Single-Leg Cable Extensions	30 lbs.	10	60
	30 lbs.	10	60
Butt Lift (Bridge)	-	25	60
	-	25	60
	-	25	60
Abs
Bench Knee Tucks	-	30	30
	-	30	30
Hanging Knee Tucks	-	10	30
	-	10	30
Side-Ups	-	25	30
	-	25	30
Seated Twist and Tilt	-	25	30
	-	25	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	0	-

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