Beginner Bowflex Workout | 20 min, 8 exercises
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- Опубликовано: 8 июл 2024
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Get on the Leaderboard: • Jan 2023 Workout Chall...
Whether you're new to the Bowflex, new to working out, or just getting back into it, this workout is for you. It has 8 different exercises that you'll be doing 3 times each for a total of 24 sets!
You can do 24 sets! Just follow along with the video. You'll be working for 25 seconds and then rest for 25 seconds and then repeating 24 times. I know you can do it. The workout is also designed to move quickly between sets and exercises so you can keep your heart rate up to burn some extra calories. This routine hits every major muscle group of the upper body in just 20 minutes.
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!
Review Video - • Should I buy a Bowflex...
Bowflex PR1000 - amzn.to/3fy6RxM
Bowflex Blaze - amzn.to/3twuCOW
**As an Amazon affiliate, I may make commissions on qualifying purchases
0:00 - Intro
2:00 - Seated Row
3:40 - Bicep Curls
5:20 - Chest Press
7:00 - Shoulder Press
8:40 - Lying Lat Fly
10:20 - Lying Tricep Extension
12:00 - Sit Ups
13:40 - Standing Reverse Fly
The workout was done on a Bowflex PR1000. The Bowflex Blaze and Wieder Crossbow are very similar machines, so it’d crossover well to them. 
Спорт
![Bowflex XTREME Beginner Workout | 20 min | Full Upper Body + Warmup [XCEED, PR3000]](http://i.ytimg.com/vi/eaFoPfDKLNQ/mqdefault.jpg)
If this is your first workout on the Bowflex, comment below! I also appreciate feedback from everyone. Was this workout too hard or just right?
Thank you so much for your channel and these great workouts!! We just got a Bowflex and we're working out to your great videos.
I think its just the right speed. Is there any way you can do a workout for someone who is overweight with a back problem?
I'll have to do some research, but I'll see what I can do. How long would you like the routine to be?
I replied earlier and yes it was my first REAL workout with it especially at the pace we was going I turn 56 next month and not in bad shape but getting there but after today I'm definitely IN..I used 35 lbs but by the end it felt like 150 lbs just got to get the routine down cause it's a killer workout.
It was just right. Thank you! I’ll be watching all your videos! Keep creating them!
What I really like about this workout is the fact that you're not screwing around re-configuring the Bowflex between each exercise.
Thanks, Aaron! Yeah, re-running the pulleys and changing the weight after each lift just messes up the flow. Glad you liked the routine!
This comment sold me on the video
@@DigitallyferalAgreed. Changing cable configuration has kept me from being consistently working out.
Same! Plus i can do on my lunch break, & great tip about not leaving power rods restrained, my husband does that too lol
@axvi9790 I don't understand. You have a different model of Bowflex?
Thank you so much! I am a 65-yr-old woman who really needed to start a strength training routine. My bowflex had been gathering dust for years! Your videos are just what I needed to have the help and support I needed. I love them and now look forward to my daily workout.
Aww thank you so much, Christine! Let me know if you have any questions as you go....and good on you for implementing the strength training routine. Counteract muscle and bone loss before its a problem!
😊this was my first workout 😅 my dad gave me his bowflex ultimate. I look forward to doing more of your videos
Much respect, man! I just bought one of these, it comes in this week. Will be coming back to your channel definitely.
These are amazing! Thanks for creating these!
Brilliant. Been looking for a workout like this for ages.
Awesome workouts keep them coming
My first real workout on the Bowflex (other than trying things to figure out how it works). Thanks for making it so easy to get started! I've watched bits of your other videos and I look forward to trying them all out.
First workout! Thanks for putting the videos together...SO helpful. 😊
Excellent and thanks
This is my second time using my Bowflex and using this video. It's perfect what I'm needing right now, and I will be using others of yours in the future as I progress. Thank you for this.
Thank you so much. My first work workout and it was just right for me. Well explained and good pace so no time to get bored!
Love this workout!
First work out in a long time. Definitely got my heart going and a nice sweat up. Thanks.
Thanks for the video and the great tips!
I am so glad I found you! You are exactly what I needed, so helpful, the guided workouts, loading weights and equipment instructions. I did this one on Saturday and #2 today and look forward to more! Thank you!
Love your workouts
I really enjoyed this workout. I am looking forward to the next workout. Thank you.
Your workout is very helpful! It doesn't leave me hurt afterwards, but makes me feel excersized! 💪💪
First time using it. Great instructions. Look forward to more.
Love this workout
Just did my first workout on my Bowflex. Your video is great.
Thank you for your videos
I’m newly returning to my 20 year old Bowflex power pro after a 7 year hiatus. I’m a retired combat vet and I feel the need to get my body back into good physical condition again. Perhaps that’s part of the spark that’s been missing in my life. Thanks for taking the time to put together this fantastic video and sharing your workouts. Your method of instruction is excellent and the clock on the wall is a nice motivator. I made it through this workout without getting confused about anything. I found the 30# weight you recommended was about right. I’m subscribed and will check into your other videos. Hopefully you have a progression training going. Thanks again. All the best!
#week5 tried to start at 80 lbs but my 30 lbs rods are brand new and kicked my butt, reduced to (70) lbs to complete the workout. thanks!
Thank you for these tips I'm starting using this bowflex
Great Video!
Great video
My first time! Thank you so much for your content I loved going through and learning this
Love this workout!!! Thank you for posting 😊
Thank you. This was my first work out
Thank you for this. I'm trying to set a program up for my son and this is a great start.
Thanks for the great beginner videos! This was my first workout on a used bow flex and it made it so much easier to get started. Will do the top bar tomorrow.
You love to hear it! Thanks for the comment!
This was my first workout with you, but not the first workout on the bow flex but I love it because you took it to a whole other level for me and I’ll continue to get better and better I hope
I am so happy I found this. We have had a Bowflex for awhile but I have been lost on how to actually use it!
So glad I found your videos !! Have just started doing the workouts but I feel better about myself already !! Thank you 😊
Yes! Keep with it! 💪
Exelente rutina gracias
So happy to find your channel! I got my Bowflex over a year ago and apart from the few exercises in the paper booklet that came with it I had no idea how to use it. Your videos are going to be a lifesaver and also help me finally make use of this investment! Just finished my first workout and loved it! Thank you!!!
Hell yeah! That's exactly why I made this channel. The paper booklet isn't much to go off of and it's hard to make those random exercises into a workout routine. Welcome and I appreciate the comment!
Just got an older used bowflex yesterday, got it home, and realized I have no idea how to use it. Your videos are exactly what I need for my fitness journey. Now to figure out where to put my phone to watch while working out lol.
Very good workout It’s fun quick and easy to get a great workout completed in no time. Thank you
Thank you for making this video! I’ve been intimidated to use the bowflex and your tutorial made it so easy to follow along
Thanks, curly! Make sure you check out my other beginner workouts. Different exercises and very approachable.
My very first workout on the boflex. I love your workout!!! Thanks so much for making these great videos. I'll be back tomorrow
I appreciate your videos. I am using them to learn ways I can use a Bandflex I have access to. The way you organize your work out and keep the explainations simple make it easy for me to follow.
Thanks for such a clear and concise workout! This was great - I'm a 72 year woman, and I loved the challenge of it. I appreciate that you suggested the 30 lb starting weight too.
another great video .....
Great 1st workout !
I just bought a second hand Bowflex and I thought it wouldn't be all that maybe a little help but not much. Then I ran across your workout video. I am glad I found it. This one tired me out and I am looking forward to more. Thank you again for doing this. I would have probably screwed this up and been like so many claiming the machine sucks. It actually was a great morning workout. Looking forward to more.
I think this is the first beginner workout I’ve come across on RUclips in the last year. Thx for doing this.
You're welcome! I just posted another beginner workout on the channel.
Hey there, just did your first Bowflex workout. Really enjoyed it! I appreciate you making these videos so much! I also love these HIIT workouts since I can fit them during my lunch break or just after work. Looking forward to more tomorrow!
Thanks for the comment! If you're ever really short on time, I've got a 12 minute turbo workout that you can squeeze in. :)
First workout! Thanks, i feel it!
This is a first time work out on the Bow Flex. I got to admit, I was very intimated and scared! I found your video very helpful; the pace was great! Thank you!!!!
Thanks, Carol! Glad you found it helpful. Be sure to mix up your routines. I've got 6 of them for the Flat Bench Style Bowflex that you can find here: ruclips.net/p/PL2v4RQMlW4AG2dDmimQKoZut7Kcph6zCO
I'm new to Bowflex and wasn't really sure how to set things up and get started. Thanks for such an easy to follow and encouraging video!
Thank you so much for this video! I appreciate the beginner workout with the timer. I didn’t know where to start.
That's great to hear! I've got a few more beginner workouts on the channel that you'll like. Thanks for the comment!
Just did my first work with my bow flex, thank you for sharing and the guidance. Very enjoyable and looking forward to continuing more with you videos.
Thanks, Bob! Glad you liked it and hope to see you in the comments again soon!
Just picked up a Bowflex Blaze this afternoon. I think I'll start here! Thanks for taking the time to make these vids. Keep em' comin sir!
Thanks, Bake'n!
Very straightforward. This is my first use of Bowflex and first time here.Thank you so much it was just enough to start kick muscles without getting hurt but not too loose. I will continue watching this videos and putting more weight as I progress.
Thanks, 13! Glad you found the channel and the video helpful.
With your timing, you might find this helpful too. I just posted a video on these new Workout Challenges & Leaderboard that I'm rolling out tomorrow. Check it out: ruclips.net/video/nMbgYyG-7hg/видео.html
Thank you so much for this!!! Actually using my bowflex because of you!
Glad you found the channel! There are so many people that bought one and couldn't get into a good routine with it and now it's just taking up space. It's really cool to hear from people like you that they're now using it because of my videos. 😀
You have helped me a lot and it’s very appreciated
You're welcome! I've got many more Beginner routines on the channel, so be sure to check them out: ruclips.net/p/PL2v4RQMlW4AG2dDmimQKoZut7Kcph6zCO
Just got my PR1000 yesterday and this morning was the first work out on it. I enjoyed working thru the workout with you and plan on coming back tomorrow for the #2 video. Keep posting and I’ll keep coming back!
Awesome to hear that and will do!
Thanks for sharing. I have ignored my Bowflex for some time and your videos have re-energized me! Much appreciated!
Whoa, thank you so much! Glad I was able to help!
It was just right for a newcomer! I kept trying to remind myself to keep my core engaged! Lol good job!
I just bought a bioflex and was so glad to find your workouts. I was clueless! Thanks!!
Glad I found you! Thanks so much. Great work out! I’ll be back
I just found an old Power Pro for 50 bucks on Craigslist and was happy to find this video. I’m excited to do this workout. Thank you!
This was my first workout. Thank you for doing the video. This was a perfect workout for my first time. I like that I can hear the beep towards the end of the rounds, it allows me to focus on my workout rather than tryin to watch for you to change to the next exercise. I am looking forward to the next exercise. I am hoping to work my way to your more challenging ones.
Thanks, Samantha!
Absolutely Wonderul! Such a big help, I did not know how to use this machine very much, but you have helped me a lot and this is just the start for me
That's great, Orion! Hope to see more comments from you as you progress through other routines on the channel!
I was very intimidated with the machine itself. I came to find out how to use it and I'm leaving with a bunch of awesome workout routines. Thank you so much for this.
First time bowflex user and I enjoyed it with you! Looking forward to the outcome. Let's go team 🎉😊
Easy to understand.
first one down !! thank you
So glad I found this channel!!! I was frustrated with my Bowflex, but now I love it because of your videos. I'm planning to keep my Bowflex after all. Thank you!!!
Thanks, Jacey!
I was so excited to get the blaze but once I set it up I was lost! Thankfully I found your channel. I’m looking forward to checking out your other workouts once I get better at this one.
Thanks, Beth! It's a common experience and exactly why I started recording these videos! Stick with it and keep me posted how things are going and if you have questions.
I have a crossbow and this is very helpful as both of the home gym are almost alike.
My first workout today! Enjoyed! Subscribed!😊
Yep, exactly what I wanted. Some years back I was using my Bowflex and me abs magically appeared. What? Yet, I haven't been on this much since. Looking forward to feeling and seeing the results. Thanks for putting this together.
I'm just starting my workout journey. This is very helpful!
Awesome! There are plenty of routines on the channel and hope you keep me posted as you do them. I also sell programs for just $10 if having some extra structure and a plan to follow might help you out! (linked in the description)
First workout on the Bowflex I got for Christmas :) thanks for making these videos! Gained a new subscriber and I look forward to using your videos for more workouts
My Bowflex was just delivered today..... and I didn't know where to start and then I found your channel....just finished this workout and I loved it..... on my way back to my pre-pandemic self !!!! Thank you
That's awesome to hear. You got this!
THANK YOU VERY MUCH FOR YOUR VIDEO VERY HELPFUL APPRECIATE 😀 👍
We have an "ancient" Bowflex that a family member gave us quite a few years ago and we were finally able to create a space for it so I'm excited to finally be able to use it on a consistent basis because I've gotten very unfit and rather than pay for a gym membership and driving for 20 minutes one way to get there, it's going to be nice to walk downstairs, rain or shine, to do my workouts. Thanks for keeping your videos clean and uncluttered, you've got a new follower :)
I just got a bow flex to stay in shape for sports you’ve been a big help
Thanks, YTG!
Thanks for the workout! This was in fact my first workout on the bowflex at all. I found 30 pounds to be the perfect amount of tension to get me back in the swing of things. Subscribed
Awesome! Thanks, Zach!
Thank’s for your videos.. from Italy 😊
Going worldwide! Thanks for the comment. :)
Just got my first bowflex, used Blaze. using #1 and #2 videos to get started. Day #3 done and already have sore muscles. Awsome!!
That's great to hear on both fronts (buying used and effectiveness). Be sure to mix in some cardio or stretch/rest days if you're new to strength training. Resistance training requires more recovery than other types of exercise. Keep it up and hope to see you in the comments again soon!
This is my first workout on the bowflex thank you hopefully I keep with the routine
Very cool! Hope it goes well and you make it a regular thing!
Finally someone that does the work out and gets right to it! Unlike the other videos that take a life time to explain. You just got a fan and a subscriber
Thanks, Carlos! It's funny, recording that 90 second intro normally takes me half an hour to get it right. Feels good to have someone appreciate them.
Your awesome thanks for the workouts. I’m a little too late for your challenge. Maybe next challenge.
Just started exercising again after a few years of not making it a priority. I enjoy your beginner workouts. I had to start out with 15 pounds for my arms. Thanks for sharing your workouts.
Thanks, Jennifer! Keep at it and you'll be doing more in no time!
We've had this thing for a couple years, and I've used it a few times. This workout is focused and simple (no reconfiguring for different sets), so it's just what I need! I can't believe how fast it went, and I feel like I worked! This makes it much more attractive and effective than me fiddling and floundering on my own for an hour. Thanks!
Thanks, David! Been there! And that's great to hear you liked the style of the routine. Be sure to mix it up with different routines as you come back for more. Here's a playlist of all my beginner routines to get you started! ruclips.net/p/PL2v4RQMlW4AG2dDmimQKoZut7Kcph6zCO
I'm new here and I'm setting up my used bowflex sport today. Looking forward to strengthening my body.
My Bowflex arrived today! As a guy with MS I haven't had a good strength workout in 5 years. I honestly wasn't sure If I could do it because of the fatigue that comes with my condition. Luckily my upper body isn't really effected so I was able to follow along. The 30lb setting was just right for me while still being challenging. I want to thank you for the great video and I'll be following along to your other ones as well. I felt a bit like my old self again. Thanks for a great workout!
That is awesome and inspiring to read! Thank you for sharing and hope I can continue to help you find your old self. Much love!
I’m so happy we found your channel. We just bought a Bowflex and didn’t find much workout info online . We just watched the first video and loved your presentation . I love the fact we can workout at the same time as watching the video. Thank you!
Thanks, Dex! It's really weird how little Bowflex stuff there is out there. Glad you found me though!
@@BowflexWorkouts It really is. Seems like they’re missing out on an opportunity. Oh well, that’s your gain. Thank you for putting the time and effort into making these videos. I’m looking forward to working my way through them.
Thank you finally I found I great Bowflex video channel!
Thank you! Very nice of you to say that...and I hope it keeps getting better!
Second workout. Thank you for the easy to follow instructions and motivation. Trying to get in better shape to test for my second degree black belt in taekwondo.
Thanks, J! Love to hear the goal and hope I can help you get there. There are a ton of routines on the channel that can help with increasing the difficulty when you're ready!
Great video. I bought one today now I have something to practice tomorrow morning. Thanks!
Awesome! Hope you like the routine and be sure to check out the others on the channel. It's important to mix it up!
@@BowflexWorkouts definatly, i subbed ill be getting fuckin jacked now.
First workout and i love it
#great workout - very straight forward!
I have the bowflex 3,000 so i will have to bring in my bench for this.
Check out my other videos on the channel. I have a bunch for the XTREME that'll better translate for you
Thank you x a million. It's my first time using and I'm learning so much; not just the possible exercises but also best practices. Great videos, thanks again for sharing this! ❤️
You're very welcome! Being new to this, I just want to share a few things that might interest you. I just created a leaderboard and Facebook group. Check them out if that sounds interesting. Either way, appreciate the comment and hope to hear updates from you as you progress.
Leaderboard / Jan Challenge: ruclips.net/video/nMbgYyG-7hg/видео.html
Facebook Group: ruclips.net/video/qnbsatt2HQg/видео.html
Oh thank you so much for the heads up! I'll definitely be joining your FB group! ❤️
My first time and it was great! Thanks!
Awesome! Hope to have you back for more!
@@BowflexWorkouts Day 2 was even better! Thanks!