Bowflex XTREME Beginner Workout #2 | 20 min | Full Body + Warmup [XCEED, PR3000]
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- Опубликовано: 21 июл 2024
- Get on the Leaderboard: • Jan 2023 Workout Chall...
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Whether you're new to the Bowflex, new to working out, or just getting back into it, this workout is for you. It has 7 different exercises to hit your full body and has a warm-up.
The workout is 25 sets and each interval is 25 seconds of rest and work. Each exercise is through the bottom set of pulleys and it's designed for a single weight setting, so you can move quickly between sets and exercises. The routine hits your Back, Biceps, Shoulders, and Legs.
The workout was done on a Bowflex Xceed and can be done on a Xtreme, PR3000, or any similar, upright machine. If you don't own a Bowflex and are considering purchasing one, check out my review and also please use my referral links if you decide to purchase!
Power Rod Upgrade (Amazon) - amzn.to/3OcDTTk
Power Rod Upgrade (Nautilus) - nautilus.atkw.net/OR36DN
Bowflex Blaze - amzn.to/3twuCOW
Bowflex PR1000 - amzn.to/3fy6RxM
Bowflex PR3000 - amzn.to/3FKMkm5
Bowflex XCEED - amzn.to/39RyvpU
Bowflex Xtreme - nautilus.atkw.net/mgyE3Z
**As an Amazon & Nautilus affiliate, I may make commissions on qualifying purchases
0:00 - Intro
1:45 - Warmup
6:42 - Seated Row
7:22 - Standing Bicep Curl
8:11 - Shoulder Pulls
9:53 - Kettlebell Swings
10:41 - Squat-to-Standing Row
11:36 - Calf Raise
12:29 - Hip Extension
15:12 - Circuit #2
23:42 - Circuit #3 
Спорт
![Bowflex XTREME Beginner Workout | 20 min | Full Upper Body + Warmup [XCEED, PR3000]](http://i.ytimg.com/vi/eaFoPfDKLNQ/mqdefault.jpg)
Thank you! I’ve had this machine for so long and had no clue what I was doing. I almost gave it away. I’m so glad you are putting out these videos.
Woohoo. Love to hear that!
#brilliant workout. 2nd workout completed. 72yr lady, had bow flex xtreme 2 since 2011. Had only been doing exercises from their disk, was difficult trying to make my own programme. So consequently it didn’t get used that often 😢. Finding your channel was a revelation, so I joined up to your program, halllelujah!!! which makes it so easy. Thank you
Thank you for this video starting to exercise and by your tutoring it helps me and my husband to start to take care of our health. We are 60 plus and want to stay healthy. Really appreciate it.
Second workout and this is awesome! To think my Bowflex has been sitting here unused for years. There are so many good, easy to follow workouts on this channel. I’m excited to keep going!
another great workout! thank you so much for this... it makes it so much easier to work out when you're following someone who knows what theyre doing!!!
#bowflex week number 5 using the tension bands you recommended as I am traveling. Again, easy to adjust routing to those and keep up with the program. Weight now 80 lbs after 5 weeks so very happy with progress. Thanks Eric.
Just starting on your beginner playlist and 2 sets in and loving it!
Thank you so much from NZ
Just got a used xceed and today was my first workout! Thanks for the great video!
Thanks again for these beginner workouts. They fit right in my busy schedule.
# (30) biceps (40) rest.loving these workouts. So pleased to have found your channel Eric,you make the exercises so easy to participate in.
I also really enjoy your Xceed workouts. Thank you so much for putting these together. You are awesome!
amazing workout! love all you are doing here. I bought an Extreme 2 SE recently and I am enjoying the machine and your channel! Thank you!!!!
1. Bought Bowflex
2. Bowflex remained unused in my garage for two years
3. Found your videos last week
4. Bowflex used 3 times this week
Thank you! ❤
Makes me so happy to hear that!
Thank you! Thank you for helping me turn my Bowflex Exceed from a dust collector into a muscle building machine.
This was a great workout! Just got my bow flex set up yesterday! First video I found was yours! Thanks for the intro 😊
Another great routine. 73 year old male 30 lbs and had Boflex for a week. Look forward to next session.
My first workout on the Bowflex. Nice intro routine. Keep them coming please!
This is my third workout with you after having the Bowflex collect dust! Thank you for great instruction!
I agree with these comments! I love these workouts. I've learned how to do a bunch of different exercises on my Xceed because of you. I enjoy following along. I try to do them 2 or 3 times a week.
Really appreciate all your workouts! Thank you for posting them, yours are the only ones I can find for the Bowflex Xtreme.
I love these workouts! I like how you explain how to rack up, the workout sequence, & also how to adjust or modify (if needed). LOVE kettlebell swings!
Thank you…. Is awesome, I have my Bowflex for a while but you help me to find different ways to use it!!!
Thanks for the great beginner Bowflex workouts
I needed a little change of pace and have done a couple of your beginner workouts. They are really good. Thank you for the work that you do. It's great to have these follow along workouts to do.
adding a thumbs up to the previous comment each time. More weight more challenging!
Another great work out!
First time to your channel. Loved your workout. Will be doing it again and looking for more. Thank you!!
Great workout! Thanks!
Loved it!!
Best use ive gotten out of my xceed!
First time using my bow flex and this video was awesome!!
Thanks so much for this! I had no clue how to really use the bowflex. Much appreciated!
First time using new bowflex. Great starting workout. Thanks!
Awesome! Happy new year!
First true workout on my machine! I’ve had it awhile, but was intimidated! Thanks!!!
Thank you Thank you Thank you!!!! I’ve had a Bowflex for years and didn’t use it much. But I finally found you and you’re a great help!!!
Great workout!!! Wanted to do a quick one tonight and this fit the bill. Still discovering best weight settings for me so I started with 40lbs but ended up moving to 50lbs for the last half.. now to cool down! Ty for these workouts!!
This is great. For the longest time now I've wished Bowflex would make simple videos like this, Thank you! I purchased my machine for $100 4 years ago and your channel has motivated me to get up off my ass, pull it out of storage, and practice some much needed self-care.
Loved the workout, first time doing this one. Keep them coming please
Absolutely. Thanks, Lisa! And good work starting off your week right!
Another great workout! This one was definitely more challenging for me. Appreciate you putting this together.
Thanks, Mike! Glad you liked it!
Gettting better here thank you so much,you are helping so many people
First workout completed since subscribing to the channel. I believe you’ve found a niche that is needed by the Bowflex community. Excited to see where this channel goes!
#2023
Thanks!! Me too!
Ty, I’ve started doing all my Bowflex workout with you. 😅
I really enjoy your workouts
Great workout. Did 30 min program on my Bowflex C7 bike and then this. Thanks!
So you have a Max Trainer and a C7? You're all Bowflex'd out! I have a C6 and use it all the time.
Great workout coach! Thank yoi!!
Great routine!! I've been looking for a workout where I didn't have to keep moving the pulleys or stations like on the accompanying Bowflex workout chart. I am looking forward to more, and hopefully a core workout!!
Great workout and great coaching. I’ve had my Xceed for over a year and rarely use it because I couldn’t get motivated to do it on my own. I’ve been using my total gym a lot and love it and they have great videos to keep me going. Now that I have found your channel, I’m going to give this a solid chance. Pairing Bowflex with Total Gym workouts is going to be fun!
Thanks, Furious! I used to have a Total Gym back in the day. They were fun, but after a while, I didn't feel like i didn't get enough resistance. Hope you can find a good mix between the two!
Good workout! Thank you!
Great videos and workouts! I just bought a pr1000 and hoping to lose weight and get in shape with this workouts!
Most of my routines are recorded on a PR1000, so be sure to check those out. ruclips.net/p/PL2v4RQMlW4AHjJuzAYgfR_fYJ5Yyc4WiI
Great workout! I’m so glad I found your channel. I just recently bought a bowflex Xceed and literally had no idea how to start…
Awesome! I will never get tired of hearing that.
#thankseric happy Monday!
Thanks for all the great Xceed workouts! I use all of theses 4-5x a week.
I 2nd this.
That's incredible! Thank you! Are there any routines you'd like to see added next? Leg centric routines are planned, but it's going to take me a while to develop them. I'm planning to record some full body routines next, always open to suggestions though.
literally only person , doing in depth , full workouts .
Been there and exactly why I made the channel!
@@BowflexWorkouts I have the squat bar and curl bench attachments..no routine for it. I'm in your 50 now 60 rod group, room to progressive overload into your 80-100 group
Glad these video's are here. I lost the dvd's my Extreme came with :(
Love these types of workout sets!
Thanks! Almost all my early routines on the channel are in this style. I just recently started doing more heavy, rep based workouts.
Just started this week - with my teenage son. This was a great intro and guide. Just what we needed. Thanks
Hi Scott, thanks for the comments! You and your son might find this kind of motivating--maybe a little friendly competition: ruclips.net/video/nMbgYyG-7hg/видео.html
Who can get higher on the leaderboard? Hope you guys keep it up!
Great routine. I am a complete beginner and useless with machines. By the 3rd set I felt confident and comfortable. Looking forward to trying the other routines
#bowflex Week number 6. Nice routines over the 6 weeks. Then time to repeat ❤
I love that we don't have to chance the weights, seat, pulling, etc. My machine has way too options! Really loved this video.
Thanks and yeah, no weight changes really keep things moving!
Back at it #Xtreme Work! (80lbs)
Great @bowflex
Thanks for joining the patreon! Think you intended to use a hashtag here for the workout journal. Need to comment again with one for it to work
Thank you had another good workout ,I am definitely feeling stronger,and more stamina
Awesome to hear that. Exercise is great for your mental health too! Keep this good thing going!
# another workout completed (35).Thank you
Thank you again and again and again and again. I really hate working out. Thanks for making it easy and maybe almost fun lol at least bareable!
Almost fun! I'll take it!
#Favorite so far!
I like going through each routine without having to change up the machine. I'm just learning the Bow Flex Xceed (got it used). Ideally it would be great to have Each Days workout (MWF for me) with minimal time used in changing everything for each routine.
Have you checked out my beginner 3 day/week program? I think it's exactly what you're looking for.
This workout kicked my butt but I was able to complete it. I think you designed this perfectly even for someone like me who is 250 lb
Thank you! This is my second video from your channel. I’ll be back tomorrow for another video.
Thank you finally a bow flex video.
You're welcome! IDK why the company never put any out, but I've made a bunch over the past year, so be sure to check out my other vids too.
buen dia, me gusto este exercicio tambien, gracias, espero pronto subas uno de lower body o pierna. saludos
Planeándolo. ¡Gracias por el comentario!
Tengo una rutina para caderas que te puede interesar. No es exactamente lo que estás buscando, pero algo por ahora:
ruclips.net/video/z4inrCu9VJ4/видео.html
#workout number 2 in the books this was a good one
Thanks Eric
Love the strength and fitness progress I’m seeing from this! #60 lbs #Xtreme
Done. This is one of my favorite ones. #XCEED
#good workout got a good sweat today
#got a good sweat going on this one today
I just found your channel and subscribed. I'm looking forward to following your routines with my new Xtreme 2 SE. I'm curious, a lot of other workouts use a fixed set of reps, but you are using a set time. why is this? And thank you for making these videos!
Got the bowflex extreme 2 se a week ago and put it together and was surfing you tube for routines to do and came across your channel and watched a few videos and was amazed at how many different positions you did in a routine and was thinking that there is no way that in that short of a time it will do anything or feel anything. Boy was I wrong! I started out light with 20lbs resistance and omg I was amazed at how easy it was to fallow and the timing for each individual set is just right. This was my first workout with the bowflex and I am truly satisfied with the machine and definitely know that I will see results and the results that I am looking for. With your routines I know I will get there. Definitely looking forward to doing all your routines. Just 1 question I have. Can you suggest a good weekly routine I can do with your videos?
Thanks, Jared. I literally just recorded a video about finding your next routine. It'll go up sometime this weekend, so be on a lookout for that.
And thank you for all positive words! It means a lot!
#great workout!
#bowflex good workout, journal appears to be working well
#day2 50lbs for first 2 sets 80lbs last set. Definitely sweeting after this one. Feeling good
#70lb #Xtreme Last week of the 6 week beginner course. Really enjoyed it and got great results 👍🏼
Awesome! I just pulled up your comments and looks like you're up 20-30lbs from where you started. Crushed it!
@@BowflexWorkouts Thanks man!
#did this workout tonight to make up for missing it yesterday
#Xtreme! (80lbs) super routine!
complete! #thankseric #bowflexxtreme
Another great burn. How often do you recommend that a workout last and does a body require a day off to recover?
Hard to answer that succinctly cause a lot of it depends on your situation. For strength training, I would recommend 3-5 days/week at the most for most people. Typically 1 day off between days, unless you're very sore. If sore, take an extra day off. For other days, I recommend some cardio.
3-5 days is a wide range, I know. You can fit in more with proper programming/periodization. That is something I'm working to add as a paid feature to the channel. It's going to take me a while though, cause I want to get it right!
Hey man, I just finished the 2 beginner workouts, my first 2 workouts on the machine, and they are awesome. About half way through this 2nd video, I noticed you were getting a lot more extension than I was, so then I noticed that your pullies are in different positions. How about doing a video showing how to set up the machine? I have no idea where are all the carabiners go...
Thanks pal, love the workouts, I'm sore in places I haven't felt in a long time!
Hi Steve, love to hear that! Do you mean putting the machine together or pulley position at the start of each routine? What model do you have?
@@BowflexWorkouts Yes, there's no clear explanation of where everything goes. I have the XCEED, I've been looking at your videos and trying to set up the same as you. I had the carabiners on the wrong side I think, causing the range of motion to be much less.
Always feel better afterward! #bestbowflexworkouts
Hip extensions are good for preventing MCL problems. Help with muscles for knee support. Actually a really important exercise.
1st timer today thanks been years since I worked out do u have like a 5-6 day regiment video that focuses each part or a certain order I should go by??
Not yet, but I will soon be releasing workout programs through a Patreon. The workouts will always be free though.
If you're a beginner, 3-4 full body or general resistance days is where I'd begin. Intermediate, I'd try for the same frequency, but more targeted. I have a Push-Pull-Leg series (2 workouts for each) that I'd recommend doing 1 of each per week and repeating and gradually increasing resistance.
awesome thanks just completed 2nd one
Really like this one! Have you considered making videos using the workouts that are included with the Xceed manual? I have done some of them, and they are pretty good, but reading them out of a book during the workout is pretty boring and breaks up the flow. I think those would be good workouts to follow along on this channel.
I've thought about it, but they seemed like they bounce between pulleys a bunch--which I don't like. I'll test it out off camera though and will record them if I like them. Thanks for the recommendation!
@@BowflexWorkouts I agree about the pulleys. It’s hard to stay in a rhythm when you have to reset pulleys and attachments while looking at the small black and white pictures to try and find out how the machine needs to be set up for each exercise. Gets annoying quickly!
@@furious7515 right! Also, the manual that came with mine is in French. 😆
I do reference them a lot though, just from my computer.
Saturday eve! #Xtreme 60lbs
Thank you for another great routine! I've been doing the 20 min every day for a few weeks. Moving up to the 30 minute routines and LOVE them! You inspire me to keep going, Eric.
Thank you! Taking the time and energy to record and edit all these videos is tough. Comments like yours really mean a lot and go a long way to keeping me motivated to create more!
Good use of bottom pulleys. Are there possible workouts using extreme top pulleys?
Definitely. It's on the list of routines to record!
#thankseric I find the kettlebell swings don’t really work for me, so I’ve been swapping it out with core work.
Revisited workout with higher weight. Challenging
Feels good! #Be Flexible
#bowflex. Not only continuing in week 8 but also have biked 20 miles a day for the last 4 days.
Wow! Doubling up!
#bowflex Almost done with week 12. I will do last leg workout tomorrow. I have biked 131 miles this last week. I couldn’t have done all that without you Eric. Thank you! I will then move on to Foundations. Do you have an on line form for that like you did the beginners week by week?
Awesome Peter! Way to go!
The Foundations program works differently. The sheet doesn't autopopulate with the hashtags because I strongly encourage filling out the spreadsheet as you go--writing down all the weight settings and rep counts. Here's a video on that with more details: ruclips.net/video/Rb2TNtYFDew/видео.html
Great workout Eric #motionislotion
#bowflex keeping with the program week 7 at 80
One more workout completed #bowflex2023