Bowflex exercises for beginners

Bowflex exercises for beginners are great to burn fat and build muscle.

If you’ve ever been up late watching infomercials (we all have done it after an alcohol-filled night out with friends), that’s probably the first time you were introduced to the Bowflex exercise machine. The first Bowflex home gym was introduced all the way back in 1986. Since then, this functional trainer exercise machine has gotten even better with molding and shaping an individual’s physique. Regardless of what kind of Bowflex you own, it is geared towards targeting every muscle group on your body. Below are Bowflex exercises for beginners that will help you build a well-balanced physique.

Workout Frequency: Perform 1 set of 12-15 reps for each exercise in the program, 3 times a week. Of course the best idea is to do 1 day on and 1 day off. As you get stronger, add more reps and/or sets.

Legs

Squats

Squats are the king of leg exercises!  It hits every muscle in your lower body, including your quads, calves, glutes and hamstrings.

Muscles Worked: Calves, Glutes, Hamstrings, Lower Back, Quadriceps, Abs

One-Leg Leg Press

The one leg, leg press helps improve your overall balance and maintains equal strength in both legs. A great alternative exercise to squats.

Muscles Worked: Calves, Glutes, Hamstrings, Quadriceps

Prone Leg Curls

Can’t forget to work your hammys! Prone leg curls are perfect Bowflex exercises for targeting your hamstrings.

Muscles Worked: Calves, Glutes, Hamstrings

Back

Lat Pulldown

If you want to build a cobra-like back (fellas) or a sexy, defined back (ladies), then the lat pulldown is the best Bowflex exercise for beginners for your back.

Muscles Worked: Lats, Middle Back, Biceps, Abs

One-arm Seated Row

This exercise is excellent at building symmetry for your back.

Muscles Worked: Lats, Middle Back, Biceps, Shoulders

Bent-over Rows

Muscles Worked: Lats, Middle Back, Biceps, Shoulders, Abs

One Bowflex exercise to try are bent-over rows. This exercise great in engaging your upper and middle back as well as other upper body muscle groups.

Chest

Bench Pushups

Muscles Worked: Chest, Shoulders, Triceps, Abs

Your favorite and most hated P.E. teacher made you do them.  Pushups is an essential exercise for not building a nice chest, but a proportional physique as well.

Note: If this exercise is too hard, do pushups on your knees.

Seated Chest Fly

Muscles Worked: Chest, Shoulders

While most chest exercises call for pressing/pushing movements, this exercise is strictly about expanding and contracting the chest muscles.

Incline Chest Press

Muscles Worked: Chest, Shoulders, Triceps

The upper chest needs love too! This Bowflex exercise is superb at building the chest separation you need to look good in a tanktop.

Shoulders

Seated Shoulder Press

Muscles Worked: Shoulders, Triceps

This exercise builds the shoulders! By being seated, you get to focus tension specifically on your shoulder muscles.

Seated Side Lateral Raises

Muscles Worked: Shoulders

While the seated shoulder press works the front and top of your shoulders, side lateral raises targets the side of your shoulders.

Arms

Bench Dips

Muscles Worked: Chest, Shoulders, Triceps

Did you know that 66% of your arm consists of your triceps muscle? That’s why it is so vital to work your triceps as much (or more) than your biceps to have well-built arms.

Triceps Pushdowns

Muscles Worked: Triceps

This is another great triceps exercise. Triceps pushdowns does a great job of fully stretching out the triceps muscles; thus, stimulating them for growth.

Standing Bicep Curls

Muscles Worked: Biceps

The biceps need attention too! The Bowflex bicep curl exercise does a great job of building them.

 

Doing these Bowflex exercises for beginners consistently 3 times per week will transform your body from a beginner to a winner!