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!