Bowflex XTREME Beginner Workout | 20 min | Full Upper Body + Warmup [XCEED, PR3000]
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- Опубликовано: 21 июл 2024
- Get on the Leaderboard: • Jan 2023 Workout Chall...
Join the Club for Trackers & Programs: ko-fi.com/bowflexworkouts or / bowflexworkouts
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 that you'll be doing 3-4 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.
This 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!
Bowflex XCEED - amzn.to/39RyvpU
Bowflex PR3000 - amzn.to/3FKMkm5
Bowflex Xtreme - nautilus.atkw.net/mgyE3Z
**As an Amazon & Nautilus affiliate, I may make commissions on qualifying purchases
0:00 - Intro
1:45 - Warmup
7:00 - Standing Row
8:40 - Bicep Curl
10:20 - Chest Press
12:00 - Chest Fly
13:40 - Tricep Kickback
15:20 - Back Cross Fly
17:00 - Standing Twist 
Спорт
![Bowflex XTREME Beginner Workout #2 | 20 min | Full Body + Warmup [XCEED, PR3000]](http://i.ytimg.com/vi/Zj6IZ0A3hPM/mqdefault.jpg)
![Bowflex XTREME Beginner Workout #2 | 20 min | Full Body + Warmup [XCEED, PR3000]](/img/tr.png)
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?
Just right
Just right for me!
First day on the xceed and you have by far the best video on this bowflex bro!!! Thanks for this good workout God Bless
@@frankhood6899 I appreciate that. Thanks, Frank!
It's just right for a beginner. Great work on the videos!
Dec 2023. Just purchased a Bowflex. I had no idea what I was supposed to do for a workout. Thank God I found your channel. Thank you for such a great informative workout.
Welcome!! I’ve followed Eric for a year now and it’s completely changed my muscle tone. I’m 6.1 160lbs I’ve always been tall and skinny but now I finally have some muscle 😅
This was my first video just got my bowflex last week was nervous about learning all the work outs but your videos have helped me relax and focus on my technique thank you for all you do with these videos
Great workout! This was my first but have had the bowflex for 5 years. I’m excited to start this journey now that I have this excellent guidance!
Thank you! Enjoyed my first workout. Looking forward to more.
This was a great way to start my bow flex journey! Searched bow flex workouts and yours was the first to pop up! Thanks so much
My first bowflex workout. Loved it, thanks!
Just finished my first Bowflex workout! I like the way you present and show the exercises. I will subscribe for sure. Thanks!
Love your workout videos! Easy to follow and great variety!
Finished the workout! Feelin great, worked up a good sweat! Love your cues! Simple, can't wait for more!
Today was my first day with the bowflex and 1st time working out after a 7 month hiatus. To start back up this was just right! Thanks for the tutorial!
Took awhile to find anyone to have a routine for the extreme se. Thank you! Can't wait to do the next one.
Thank you thank you thank you!!!
I cannot wait to try this work out this week!
You’re the best Eric, keep up your hard work!
Absolutely, and thanks again for the request!
great workout for busy days! I loved that there was no need to adjust the rods - makes things a lot easier and faster.
first time using my bowflex Xceed, love that you made it easy with minimal changing to the machine setup. subscribed and looking through you videos for more workouts to add to the rotation.
Just finished my first workout thank you for posting already subscribed and looking forward to the next one!
Just getting started on my new machine. I enjoy your videos, easy to follow and they feel effective. Thanks!
Great workout! I am not new to Bowflex, but trying to get back into working out on the machine. I love my Bowflex, both of them.
Thanks. I inherited an older Bowflex Xtreme and didn’t know how to use it. Very simple and easy to follow for a beginner!
Today will be my first workout with the Bowflex Xceed, It can be overwhelmed if you don't know how it works but with videos like this, you can understand and have guidance. Thank You!
Just got my Bowflex Xtreme 2 SE last month. I have been looking for workouts. Very glad I found yours. First guided workout on the machine. Subscribed.
First workout for me and loved how easy it was to transition from set to set!! Thank you!
First channel workout. Thank you for creating this content. Today you helped me work my upper body and learn how moving the handles left and right of the tower can make the upper body exercises more dynamic. I would have never thought about resting on the bench to pull for back triceps. I really enjoyed the pacing and the advise. Once again. Thank you.🎉
just completed this workout! great for a beginner! thank you
I'm just getting started using the Bowflex and I find these videos extremely helpful. I'm not a big gym rat and so I have a lot to learn. Having videos like these help me get up to speed. I have a Bowflex Extreme 2 SE and find it very intimidating. Spending even a few minutes with these videos helps me figure out how the pulleys and cables work, how and when to change handles and grips, and some of the key exercises that I can use with my machine. Thanks, it is very helpful.
I usually do it by myself😂. So it is my 1st workout with you. It wa
as so much easier with your help and guidance. TY❤. Thanks
Been wanting to workout and get a Bowflex for years and was finally able to get an Xceed. I found this and it was my first official workout. You do a great job. Looking forward to many more!
Awesome and feels great to hear that! Keep me posted in the comments and check out my video about the leaderboard if you're into that. I'll have another one going up in February.
This is exactly what I was looking for!!🎉 Thank you
Picked up a Bowflex XCEED not long ago from a friend, and just found your channel yesterday. First workout was today. I appreciate the time you take to walk everyone through what you’re doing and how you make your adjustments. 👍
Welcome! Being your first workout, you should check out the Jan challenge and leaderboard. Reply to this comment with a hashtag in it and it'll log today's workout. Then comment on any video with a hashtag and it'll count it as complete
I made it! Great video! Thanks!
Great workout!
This was geat! I just got this machine and wasn't sure how to use it exactly. But, I need to get into shape, and do strength bearing exercises to avoid bone loss. You made this so easy, and I enjoyed it. Tomorrow legs! Thanks so much for doing these videos.
Got a bow flex PR3000 a couple weeks ago and been doing your workouts since day 1. Thanks for these videos. Your routines and instructions are perfect.
Thanks, Peter!
Just finished! From doing the other workouts you recently posted, I'm getting faster at changing up the weights, so I was able to quickly adjust between sets when it was too easy or hard (or pause quickly if needed). I feel like for the rows and presses I can do more resistance (50) than bicep curls and tricep kickbacks (30). I'm still new on all this but appreciate this content! It's exactly what I needed. It's way better than looking at the little book and trying to figure out what to do. Also - the standing twist was a lot easier and less akward than the sitting one on this Xceed, just with the seat being tilted.
Thanks, Tim! Agree on the standing twist and thanks for the feedback on the weight changes. For the curls, you could probably just change the pulley position (more narrow setting), but for triceps... gotcha that is a tough one.
I've had my bowflex for a while but I think this was one of the best workouts I've done. So great for us beginners. Thanks
Eric that was a great workout.. I really like the fact you stressed being in control.. I’ve seen too many folks using momentum to complete a rep..👍🏾
My first ever workout on a bowflex with my Extreme 2 SE. Good warm up for upper body, it really helped me get a little better feel for the adaptable nature of this contraption. Nice video, you have my subscription.
I’m excited to get mine set up! thanks for this. I was hoping there would be a plan for me to use!
Just bought the s2 Extreme ised for 400 cdn. Its like new. Rods seem good. I just finished your first routine. Very impressed and ready for more. Ooowahhh.. learning this is gonna be awesome. Much appreciated workouts you do and have incorporated for people like me!!! ❤
Thank you again watch this a few times a week
Thanks a bunch! Perfect for disco ering the best way to use the Bowflex extreme
First workout complete. Well done; look forward to more.
JT! Thanks for the comment and glad you liked the workout!
Being new to the channel, you might be into this new Workout Challenges & Leaderboard that I'm rolling out tomorrow. I just posted a video on it. Check it out & hope you take the challenge: ruclips.net/video/nMbgYyG-7hg/видео.html
April 2024 and thank you for this! When I first got the bowflex I was just flipping through the exercise book that came with it. It was annoying. Now with your videos, I can just follow along with you and not deal with the book at all! Thank you!
Purchased a Bowflex Extreme 3 weeks ago. I wasn't sure how to use it properly. Thank you. I'm really enjoying the videos. They are very helpful.
I bought a bowflex for my hubby 10 years ago when he turned 50 to start a more active lifestyle. We never used it in 10 years now, but I am committed to start now myself as I will turn 60 next week. I active but want to start a daily routine on bowflex along with my other activities. I’m happy I ran into your channel. Subscribed.
I really like how you explain how to do the workout, step by step.
Thank you Eric!
Thanks, you made it simple and less intimidating!
Excellent job! Thanks for the workout!
You got it! Good work and hope to have you back for more.
I'm so glad I found you! I just bought a pre-owned Bowflex and don't know anything about using them. I'll be following along in the future.
I'm glad you found me too! Yeah, these things are hard to get started on and exactly why I made the channel. I bought one during the pandemic (pre-owned too) and started recording my routines once I got the hang of it (and since there wasn't much out there). Don't hesitate to ask any questions in the comments if you have them. Good Luck! 💪
Awesome workouts! The weight recommendations and guidance on how to use the bow flex for first timers is easy to understand and provides a great workout without injury!
Thanks, CM! Being new to the channel, you might be into this new Workout Challenges & Leaderboard that I'm rolling out tomorrow. I just posted a video on it. Check it out: ruclips.net/video/nMbgYyG-7hg/видео.html
I just purchased the bowflex Xceed and began the beginners workout today! The workout was just right for me! Your videos are great!
Week 1 Day 1- Complete ✅
Awesome, thank you! Just got my bowflex and I'm looking forward to watch your videos! ☺️👍
Fantastic! Looking forward to having you follow the channel. Which model did you get?
@@BowflexWorkouts PR 1000 ☺️
I really enjoyed this workout. It was at a pace I could handle.
Thank you!
Just finished this workout! Excellent video! Instructions were very clear. I loved that everything was done in real time and that only minor adjustments were necessary. One of the annoying parts of a Bowflex workout is constantly needing to change the attachments which messes up the flow. This is the best beginner Bowflex instruction video I have come across. Thank you!
Thanks, BC! I felt the exact same way about the flow of a workout. When done right, you really get to appreciate the versatility of these machines! When done wrong, feels like you're adjusting the machine more than your lifting!
Thanks again and hope to see you in the comments again soon!
Very nice workout. At 63 my years of spending hours every day at the gym are in my past. I bought the extreme 2 SE to get back into exercise but building my own routine has been a challenge. Thanks for a well thought out and easy to follow workout!
Awesome! Thanks, David. Yeah, these machines can be tough to build routines for. Lots of adjustments and finding the right setting for the lifts. Glad I can help and hope to see you in the comments more. BTW, I'll be starting a workout challenge and leaderboard through RUclips comments in January. Video for that will be up on Saturday and hope you join in.
Just started your workout series for beginners in March of 2024. Great videos. Thanks.
First time using my Bowflex. I had been a little daunted by having to learn all the different configurations in order to get a good workout, so I was really happy to find this video. This was exactly what I needed and was the perfect time commitment and difficulty level.
Thanks, Nate! Yeah, it's a lot to try to figure out on your own. Hope you check out the other routines on the channel!
Bought a used Bowflex Extreme at the height of pandemic but never really figured out how to use it. These workouts are great. Keep ‘em coming!
Absolutely!
Just bought Bowflex Extreme. All good so far. 73 yrs young so great workout to start. Like the way the load is not instant but increases with flex of bow.
Finished, thx for the workout
I'm glad I found your channel. 😀
Just was gifted my FIL’s bowflex and didn’t know where to start. Thanks for the great intro workout!
Good stuff 👍🏿
First workout in!!! Thank you!
nice work out, pace is great!
This was my first work out thanks man
Thanks so much, I finally am learning how to use my machine!
Thanks for the workout.
First time using this workout and it was perfect- thank you!
Thanks, Rebecca! Hope you come back for more!
So this is my 5th workout with you. I have had the Bowflex Xtreme 2 for several years now and it never got used. I set myself a goal to start lifting and before paying for a gym membership I wanted to use this machine, but I was actually scared to death of it. You are wonderful at explaining each step and putting workouts together that have the least adjustments needed during the workout. THANK YOU... I am a total fan and will continue to watch your videos.
Thanks!!!
Thanks for this workout.
#bowflex week 7 at 80 throughout, thanks for the series Eric. Repeating the first 6 weeks then will see if I move on to another series.
Just finished my first set feels great very comprehensive great job!!!!
🔥
So good. Thank you
Thank you extremely helpful😊
#bowflex Hey Eric, I am away from home, thanks for the link to the ankle straps and the tension bands. The ankle straps made the legs workout much better and I am currently on the road and adapted the tension bands to this routine as I did not want to break my exercise routine. They adapted reasonably well so could follow the routine pretty well. Thanks, Pete
Perfect 1st workout!
Thank you for this video
Adjusted to the Bowflex Blaze. 👍
Just got this machine, love the work out
First time. loved it. Wife got it for me for Xmas.
Awesome! Is the wife trying to tell you something? 😆 Either way, glad you liked the video and be sure to check out others in the beginner playlist.
Thought this was great! Just got it yesterday
Finished work out. Definitely feel upper body. 50lbs . thinking about doing a cardio or full body later today.
My wife and I bought a bowflex a week ago or so. We found this workout and have been really enjoying it. Thank you! We subscribed to your channel. We would like to put a request in for leg exercises and routines for the exceed machines.
Thanks Mike and glad you're liking the channel. Legs for XCEED is on the list. Going to be a bit, but I will get to it!
@@BowflexWorkouts That’s good to hear. Thank you.
good stuff as always. Happy for you that your channel continues to grow! These are the best Bowflex videos! #XCEED
Finally back and happy to be working out again! #besthomeworkout
Finished my first workout, can't wait to do this again tomorrow.....but differently 😊
Thank you! I am just starting to use my bowflex after a 6 year break 🙃.
Now is as good of time as any!
another good workout!
#bowflex week 12 (had a week off on vacation, but still hiked) 80 lbs, same as week 11, happy
Thank you, I just recently got a bowflex never used one, I'm at 6 ft 310lbs, I'm giving everything I got to lose this weight I gained. This video is going to be my first workout start up and I'm going everyday from here. 1-14-2023 date stamped.
Kamiyu, you can do this!
I want to help and I think my memberships really will....and I don't mean to sound sales-y. You should really consider at least the $3/month tier.
At that $3/month you get a personal workout tracker that uses RUclips comments to record workouts. It also puts it on a calendar, so you can see streaks or get motivated.
More about it here (vid half way down the page):
ko-fi.com/bowflexworkouts
My goal of the memberships is to help people be consistent and it sounds like that's what you want too.
The $12 Elite Tier might interest you too. I'm about to make a big change to that tier--and your comment has given me the nudge to do it. The "Planned Content Board" is will be replaced with a 1 Year Goal Setting Tool. I will work with members directly on setting a measurable goal and creating a page for it--and it can be a public goal.
Thank you for the comment. You absolutely should check out the KO-FI. You can do this.
🔥
Heading towards the end of the beginner workouts! #bowflexworkouts
Just picked up a 2se coming from mostly free weights this was a great one
You took the scary machine out of the room. Your instruction was explicit, easy to understand, and the exercises were achievable.
Thanks, Linda! Sounds like this was a success! 😁
Thank you! Finished my 1st real work out with the bow flex after owning it for too long 😅
I'm new to the page. Loved the workout. I really like the pacing.
Awesome, welcome! Hope to see you back in the comments for more!
Bought a Bowflex Extreme at a garage sale in practically new condition for $40 bucks! I watched and followed along and it was great! Excited to break this thing in! Thanks!
$40! What a deal! Glad you liked the routine and hope you come back for more.
Yes! another workout tonight in my garage. Do you have a list you can send or recommend for a weekly full body workout on this? Would like to so it in the order you recommend. Thanks! @@BowflexWorkouts
@@arcadiaeverything Check out my memberships and programs here: ko-fi.com/bowflexworkouts
The programs are structured to help you progress and through the routines in a balanced manner. There's also some cool workout tracking functionality and more.
Thank you for this video 👍👍👍
You got it! Beginner workout #2 should be up in two weeks. 😁