Beginner Bowflex Workout 2 | 20 min, 8 exercises
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- Опубликовано: 20 июл 2024
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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 8 different exercises-all through the top pulleys, totaling 24 sets!
Warmup Video - • 4 min warmup and stret...
1:55 - Lat Pulldown
4:24 - Leaning Chest Press
6:57 - High Row
9:24 - Tricep Pressdown
11:57 - Tricep Extension
12:52 - Standing Reverse Fly
15:55 - Wood Chop
19:10 - Seated Archer
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.
Bowflex PR1000 - amzn.to/3fy6RxM
Bowflex Blaze - amzn.to/3twuCOW
**As an Amazon affiliate, I may make commissions on qualifying purchases
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. 
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eric, without your videos, I would’ve never learned how to use my bowflex properly and effectively, and now i’ve started working out nearly every day. I really enjoy following along to your videos, keep it up man, and thanks so much!
Turrtl, that's incredible to hear and glad you're liking the channel!
I totally agree!
I had my bowflex for 2 years and never know how diverse it could be. Thank you for putting these begginer workouts together!
2nd work out with you. This one was a little more difficult to see if I was doing things correctly. Great videos and very helpful.
This one went less smoothly for me because I'm following from my phone and facing a different way for each exercise (front/back) had me moving my phone each time. Still got a great workout and I love the archer! Thanks, so much!
just got a used blaze for a great price after almost two years of watching your videos and trying to get one . today I did forum beginners 1, 2 and beginners legs for the blaze at different points throughout the day . I'm so excited , love your videos , they were a major influence in my decision to get a bowflex and to get fit as well, massively grateful to your clear and friendly delivery and approachable workouts like these that make use of the same pulley systems and clearly draw on a lot of experience and knowledge on your part
First time using a Bowflex. This was my first set ever. I'm 51 years old, disabled veteran. I need some low impact exercises so I can live to see my grandson grow up.
That's a great reason to get into better health! You've come to the right place. Let me know if you have questions as you go.
My Bowflex seemed really intimidating but after going through these beginner workouts I know it’s really not. Excellent pace and explanation. Thanks!
Thanks!!
#week2 (50/40) again will need to take it up a notch next week. Thanks!
Another excellent workout! This was my first of your workouts using the top pulleys and I'm a big fan. I am all about anything I can do to strengthen my rotator cuff muscles! Nicely done once again!
Eric - really appreciate what you do! Brand new to Bowflex and just completed third Beginner’s video. Super helpful as I get familiar with how best to incorporate the Bowflex into my workout routine. Looking forward to working through all your videos! Thanks!!
Haven’t said “Hi/Thanks” in a bit, and thought it would be fun to do so as I re-visit some of these first videos I did way back when to compare where I am with where I started. Can’t say it enough: thank you for all you do Eric!!! Been an awesome year+, and looking forward to many more to come 🙂
Thanks for the Vids Eric! I feel like I'm getting great use out of my Bowflex.
Thank you so much for making these beginners videos!!!
Just picked up my bowflex a couple days ago, I did your first beginner vid a couple times will try this one next. Thanks for the great videos.
I enjoy one of your workouts every morning. Keep up the good work
This was my first Bowflex workout! Thank you! There’s not a lot of instruction with my machine and wasn’t sure what to do with it, but this was perfect! Looking forward to trying out more of your workouts!
Thank you so much for your videos
Thank you so much! I love these videos. You have really shown me how to properly use my bowflex!
I really enjoy ur flow and the workout. The tv countdown is fantastic!
My first work on my Bowflex ultimate 2, I’m 64 and will use your workouts 3 times a week, thank you! Ontario Canada
Awesome! Keep me posted on how things go and if there are any exercises in particular from a video that don't work well for you.
2nd workout of yours I've done. Really love your format and style, keep it up!
Thanks, Zach! My goal is to post 1 workout video every week of 2022. So far I'm 12 of 12 and no signs of stopping!
First workout with you and on my bowflex. Just put it together last night … it was great thanks!
Thank you sooo much for creating this! As someone who can't remember half of what things are & used to get reps & sets mixed up lol true story, love how this shows you step by step & you feel like you get such a great workout out of it! Now I have something to help me & thanks for the tip re the restraint bars!
1st timer. Great workout! Thanks 👍🏾
Great video keep up the great work! Followed this perfectly!
Thank you. Im so grateful for these videos. I had a knee injury and put on too much weight as I couldn't continue my journey for a while. Or so I thought.. Finding these videos gives me hope as it continues to heal. Plus losing some weight will help it further. I have been so depressed. Today I can feel proud of myself and feel slightly better. Thank You. Seriously! You are a blessing.
Thank you - I have been doing the same workout for about 2 months and my body needed a change. I used this today and am feeling some muscles I haven’t been hitting.
I’m going to try rotating these videos for different workouts each day of the week. This is a great help to me.
That's great to hear! Yeah, you have to shake things up, otherwise your body gets real good at performing the same workout and it becomes less effective. BTW, I just added a couple 30 minute beginner routines for the the days when you're feeling really good. Thanks for the comment!
Gracias x tu rutina muy completa👍
Thanks for a great workout!
I am an older woman trying to get my strength back from an injury and I just saved all of your beginner videos. You will now be a part of my life!! lol 4 days a week I will rotate the different workouts. Thank you!! We bought the Bowflex for our sons when they were in high school and I have wanted to get rid of it so any times but I am so glad I didn't. I will look through your channel for leg work outs I am sure you have them.
Great to hear it and glad you kept that machine around! I have 1 beginners leg routine and posting more advanced routines in the coming weeks.
Great workout! Just did this one today
I stumbled across your videos while deep in the You Tube rabbit hole, and so happy I did. When I first purchased my Bowflex I spent hours searching a functional workout videos with very little luck. Thanks for keeping it simple, functional, informative and above all JUST DO IT..
Thanks, CJ!
Thank you Eric this is my first video workout with the bow flex. It's been sitting in my backyard collecting bird poop. You definitely motivated me. Thanks again.
Haha I think that's a little too common. Glad you're finding the channel helpful!
Really great I have been working out every second day …. I started with the beginner 1 and today this one… Thanks for the motivation!!!!
Thanks, LP!
Bought the 6 wk beginner, 3 day a week plan. Just finished this as the first workout. Definitely gonna feel this in 2 days 😂 So happy to be on this new journey❤ Thank you, Eric!
thank you for clearly showing the correct form. I feel very confident doing your workouts!! Thank you for your talent in guiding us through this doable 20 minute workout!!!
Yay! Thanks for the comment and glad you're liking the vids!
Enjoyed this workout too ....Thank you for these beginner workouts !
Great and thanks for the comment!
Just got my Bowflex and have done this workout twice! Thanks it really helps to get aquatinted to how the Bowflex works!
That's great to hear! And I hope you check out the rest of the channel!
Thank you for these videos. You do a terrific job breaking down the workouts for beginners, I am doing one each day.
Thanks, Mike! You'd have my vote!
@@BowflexWorkouts 😆 thank you. If you’re ever in Fresno, I’ll give you the grand tour of City Hall and our community..
Great workout!
Day three for me. Loving it. Thanks
First workout workout on my extreme 2. , Finally some structure. I seemed to be going through the motions and wasting time on my own. Your videos are awesome and easy to follow. I do need to get some sort of extension for my handles when I use a standard bench. But I’ll figure that out. I look forward to doing a lot more of your workouts
Hi Scott, thanks for the comment. I've got routines for the XTREME too. Check them out here: ruclips.net/p/PL2v4RQMlW4AGESphE5DXlJNcy_gPnVQa8
Thanks for the workout!! I had to modify just a bit since I'm using the Xtreme 2SE
I've got videos for the XTREME too: ruclips.net/video/eaFoPfDKLNQ/видео.html
Thank you very much!!!!
Loved the work out. I didn’t have long enough cords so I stood on my bench.😊
Thanks Eric!
I bought one of these machine s 20 years ago and I distinctly remember a velcro band for fastenting the rods after using . I loved it . Definitely worth the money wish i still had it !!!!!
Must say thanks this makes the workout very easy much appreciated.
Thanks, Cory!
I echo so many here. Thank you!!
Great workout launching arrows!! #Bowflex 2024
Still loving these workouts!
Thanks, Zach! Keep it up! 💪
1st workout with this. thank you
Awesome! Stick with me and be sure to rotate through the beginner playlist.
I'm starting my weight loss journey and recently bought this bowflex for a STEAL of $100. I was so intimidated by it but today is my second workout with you and I'm feeling GREAT! Thank you for making it easy and clear to follow along I truly appreciate it and hope you continue to make these 20 minute videos they are amazing for working moms like me that wake up before the kiddos to sneak in a work out! 😊
Thanks, Christina! $100 is a steal! And glad you found the channel.
Absolutely on more workouts to come. As you've probably found, I've got 6 beginner routines for the channel--2 of which are more "advanced beginner" (if that's a real term) that are 30 minutes for when you're up for a challenge and more extended workout. I've also got 2, 12 minute turbo workouts that are designed for when life limits your workout time.
Have a great day and hope to hear from you again!
Great 👍🏻 #archer #woodchop 💪🏻💪🏻
#letsgoteam
Second day, second workout! Thank you!
Good work. Keep it up!
Thanks for these workouts. I have had my bowflex for years and never really knew how to put a workout together. These make it easy and allows me to put my thought into doing the exercise instead of what to do next. A couple of thoughts that might make it a bit easier to follow is to change the stop timer to red instead of blue. It is easy to confuse the green and yellow. Second maybe a little text stating what the next workout is. Now that I have done it a few times, I am listening to some music and can't always hear great. But thanks again for these workouts.
Thanks for the feedback, Daniel! My more recent workouts include previews of the next lifts. I haven't thought much about the color on the timer and definitely will keep that in mind going forward!
You also mentioned listening to music. That's something I really want to improve on--being able to watch the videos without audio and still know what's going on. Your comment is really helpful for better understanding that perspective. Please do share if you have any other ideas. It's good constructive feedback!
Thanks for this one - first time on this workout and I went lighter...next time I will go up in weight except for maybe the seated archer exercise. Thanks for keeping me focused on my form and optimizing by being positioned correctly! #anything_you_want
Woo, 80 was too tough lol! 50 was nice and again great workout my man! 🤘
Great workout! I feel the burn, but it wasn't so hard that I couldn't do it. Thank you 😊
Great! When they start to feel easy, it's time to move up to the intermediate routines!
#week5 (80/70) good workout, had to drop to 50 lbs for reverse shoulder flies. thanks!
Beginner Bowflex part 3!!!
I'll be recording it this weekend! I'll try to post it a bit early instead of the normal Thursday schedule.
Day 2 done!
Good work and keep it up!
Added more resistance today!! Feels Great!! #Bowflex2024
I did it! Thanks Eric! #Bowflex(30lbs)
I just completed this for the first time after doing the workouts from your 1st video for the past 3 weeks every M,W,F. Should I only be doing one workout per day? I'm not sure when to switch up videos and how many workouts to do in one sitting? Love the videos, easy to follow and a good workout. Thanks for the videos!
Thanks, Hunter! One workout a day, 3 times a week is generally what I recommend. Supplement with Cardio and other exercise depending on your goals.
Sounds like you might be interested in Workout Programs to follow. I've got 3 6-week programs that are available through memberships on KO-FI (ko-fi.com/bowflexworkouts). The $6 tier includes access to all of them along with other trackers and tools (there's a video with more details about half way down the page).
I've tried to price these tools as inexpensively as possible and in addition to giving some extra guidance, they provide you tools to track workouts and to help be consistent. Memberships also support me as small creator that's trying to help everyone get the most out of their Bowflex!
Totally optional, sounds like something you might be into though. Either way, hope to see you back in the comments and/or over on facebook where I just started a community page for people with Bowflexes: facebook.com/groups/bowflexworkouts/
@Bowflex Workouts Awesome! Thanks for the reply. I'll definitely give your workout plans a look. $6 to support a RUclipsr who's helping me fitness goals seems extremely fair. I'll go take a look thanks!
Hi, these videos are great. What do you recommend for daily? I see your video 1 beginner, do you move to video 2 for second day? Trying to put together a beginner daily workout program. Thanks again!!
Thanks, Matt! For new lifters, I recommend only 3-4 days/week. You need time for recovery and to strengthen your joints and tendons.
You might be interested in my channel memberships. Through them, you get access to workout programs that are designed factoring rest and consistency. More here and there's a video at the bottom of the page: ko-fi.com/bowflexworkouts
I just started bowflex this week. I see that you present several beginner workouts, 1,2,3. Wondering which one to do and when does one move to #2 or #3. How should one determine which one to use, etc. I have the PR 1000.
Hi Ed, I recommend 3 days a week for beginners and rotating between beginner routines. There's actually 6 of them and a beginner cardio routine that I recently put out too.
If you're looking for more specifics, I do sell 6 week programs that are also available through a membership program here: ko-fi.com/bowflexworkouts
There's a video about half way down that link that goes into more detail about the memberships and programs. They are the same routines here on RUclips, but the programs help give structure to help and hopefully some extra motivation and direction.
Member or not, all the workouts are free and I hope you like them and stick with it! The memberships are designed with the goal of helping people stay consistent and they give people an opportunity to support the channel directly.
@bowflexworkouts I’ve been following the beginner program and I’m in week 5, I loved the tempo work and increasing the weight setting but wondering whether to do another 6 weeks of the beginner program and increase to medium weight (50) or to move to the intermediate at the low weight setting? Thoughts?
The intermediate routines increase the pace. Longer work intervals and shorter rest. This helps boost your endurance and challenges your cardiovascular system more.
How you navigate through the programs is going to depend on your goals. In designing the programs, I was thinking people would enter the intermediate program at the weight they left the beginner program.
It sounds like you're seeing good progress in the Beginner routines and so I would re-run the program and work towards the 50lb setting. One thing to keep in mind, some people find that 30+10+10 is lighter than a 50lb power rod. Try racking up those combos on each side and feel it out for yourself. You might actually want to go to 30+10+10 before jumping to the 50.
It's really cool to hear of your progress! Great job!
💪
I really appreciate your videos. I still can't do the lunges, so i squat instead.😅
That's a good alternative.
#lovingthis
#olddude good stuff new moves
Workout #2 and it kicked my butt again but I have a question how many days a week do you recommend that I work out? Today was my 2nd day I'm a beginner and I'm 55 years old.
Awesome, way to go LB! Regarding your question, it really depends on your goals. 2-4 days a week is good level for strength training and then you fill out the other days with cardio and possibly some stretching or yoga. Too much strength training doesn't leave your body enough time to recover.
At some point down the line, I do want to work with subscribers on designing workout plans for their fitness and goals. I'm just not there yet, email me at Bowflexworkouts@gmail.com if your interested in getting a custom plan in exchange for some thoughtful feedback.
may I enquire where i can get the same time [counter] clock that you have.
I am 67 and want to do this right, I have been watch your programs for about a week now and believe i am ready to put my machine to work.
another question, should i do cardio before strength training or strength training before cardio?
Strength before cardio. The timer is an app called "Interval Timer" by Dreamspark.
# I'm back workout done
When do you reccomend moving from beginner to the intermediate workouts? Should i work on increasing weights first instead?
Hard to generalize, but I would say once you're weight is up 25% from where you started would be a good time....but really, if you're feeling for it, give it a go!
BTW, I am working on creating programs that'll be accessible through a Patreon in 5-6 weeks. Getting close to launching it and it have more info about progression and periodization.
@@BowflexWorkouts that all sounds interesting but I'm not sure what Patreon is, i only use yt and printerest for workouts...
@@nikkilebaron75 Patreon is a way to support creators directly for making stuff you like. Creators usually give perks for different support tiers. I'm working on some really cool perks like workout programs and logs.
It's totally optional. The workouts will always be free. Ads don't pay much and so things like Patreon help.
@@BowflexWorkouts is it an app or a web thing?
@@nikkilebaron75 it's a website. No app. I'm not yet set up, but I'll bump this thread when it is so you can check it out!
Thanks Eric! # bowflex (30lbs)
Perfect! And thanks for becoming a member!
Next time, leave the space out after the "#." Like this: #Bowflex What you did works too though. Thanks again!
#complete
#olddude all good stuff
Good workout #bowflexworkouts (50/40)
#olddude good one
#Bowflex Week#2Day#2 (50Lbs) 50/30lbs
#arms 2 (40-30)
If I am just starting should I do a video every other day or what is the recommendation?
3 Days a week is my recommendation. I also recommend mixing it up with other Beginner routines on the channel. If you're looking for some structure and program to follow, check out my memberships available here: ko-fi.com/bowflexworkouts
@@BowflexWorkouts I looked at your memberships but still could not tell if they were structured like your beginner ones or if it was a library that you pick and choose from.
@@rjwork6078 Appreciate you checking it out. All the workouts are here for free on RUclips. The workout programs take the "guess work" out of what routine to do next. Them and the workout journals also have this tracker that utilizes RUclips comments to make it easy for you to track your progress. Let me know if you have any other questions on it! It's funny, but answering these questions is helpful for me too. 😀
@@BowflexWorkouts Ok so I went to the website and I see the level of memberships available but it is not clear what you are getting at each level. ie. at the supporter level, I have access to a workout database but what is in it? Will it meet the needs I am seeking? The journal, how does it work? Is there another place where all this is explained so I can review and determine what might work best for me and whether the next tier will be better suited for my fitness goals? I really like the beginner workouts and they are easy to progress through so I am in, just need to decide how far !
@@rjwork6078 this video might help: ruclips.net/video/t2nkcOowr2I/видео.html
#Day13 (70-50)
Great video! #bowflexworkouts (30)
#week6 (80/70), but keep struggling with reverse flies, 50 lbs. oh well, maybe next time. thanks!
#workoutchallenge 4/15/2024 Let's goooo!!!
I am 64 and have muscle loss due to rhematoid arthritus. I was looking for a video that would show me how to use the very dusty bowfkex in the basement. These fit the bill!! I do need less weight than 30 lbs, what is the minimum I can do to start?
Try 2x 10lbs on each side. Word of warning, the 5lb rod is more like 1lb
#Day10 (60-40)
Any leg workouts??
No dedicated leg workouts yet, but I am working on developing those. The Bowflex isn't the best machine for legs (insufficient resistance for some traditional lifts and weird angles for some). I've been more of a cardio is my leg workout type of guy for most of my life. So it's taking a while to develop those. It is high ony list though. The below workout hits legs though. Give that one a try and let me know what you think. ruclips.net/video/imJqDHRdK6c/видео.html
@@BowflexWorkouts the workout you recommended was perfect!!! Will ne adding that to my rotation
#Round2 (50)
#olddude like this one
went a little heavier on this second workout #upperpulleys (50)
#Bowflex 🪵🪓
#olddude Adjusting weight as we go
#olddude (50 40) nice work
#shouldersneededitthanks
Workout 2 (20) #bowflex
#07/04/2024 (80/70) but had to drop to 50 lbs for reverse flies
# challenge
#workout2 (50lbs)