Intermediate Bowflex Workout | 21 min, 10 exercises
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- Опубликовано: 21 июл 2024
- Get on the Leaderboard: • Jan 2023 Workout Chall...
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This routine is for progressing out of the Beginner's workouts. Slightly longer work intervals @ 35seconds and shorter rest intervals of 25 seconds, this routine is the middle-ground between beginner and advanced workouts on the channel.
0:00 - Intro
0:55 - Warm-up
4:57 - Rack Weights
6:02 - Seated Row
7:02 - Bicep Curl
8:02 - Shoulder Press
9:02 - Chest Press
10:02 - Pullover Crunch
11:02 - Lying Tricep Extension
12:03 - Reverse Bicep Curl
13:01 - Resisted Punch
14:02 - Shoulder Pulls
16:52 - Circuit #2
26:50 - Wrist Curls
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!
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![Bowflex XTREME Beginner Workout | 20 min | Full Upper Body + Warmup [XCEED, PR3000]](http://i.ytimg.com/vi/eaFoPfDKLNQ/mqdefault.jpg)
Love these faster paced workouts. You get allot done in a short amount of time. The pace makes the workout fly by quickly.
Love how you demo the exercise in the insert! That helps so much especially when it’s new routine!
Glad you found that helpful. I'm getting better at editing....it takes a while but think it's worth the extra effort. Thanks for the comment and feedback!
Finally made the switch after 2 months of watching the beginner videos. I loved it! I sweat more today than I did previously. I'm scared for the next video, but that's what's going to make me watch it. I love the new in video video of you showing the form of the exercise. Can't wait for intermediate 2 tomorrow. Thanks again!
Nice! Keep it up!
#week1 starting intermediate. went with (70) lbs today since a lot of these muscle got hit during cardio yesterday. Thanks!
First time on intermediate work out. 60 years old and moving on. Thanks
just got a Bowflex and these videos are gold.. thank you so much for making them
#w7 2023 (40-45)
Back to intermediate; really love this routine style!
Will do next ^ weeks with this one….
Thanks Eric!
New to bowflex workouts love them so far . Thanks for making them
Great workout . Now I'm an intermediate!
Love your workouts! Please do more intermediate level vids, especially for lower body and abs!
Thanks, Jenn! Will do!
Thank you very much. I’ll be 61 next month I really enjoy your motivation it helps me alot
Great time to add a strength training regimen to your lifestyle. Stay looking good for a long time, counteract muscle loss, good for your bones, and feel great!
Nice workout! Man the shoulder press is a tough one! Keeping at it... thanks Eric. #gonnadothis2023
I really liked this one, gonna do another!🎉
So much easier to work out and stay on schedule following along. Thank you for this! Looking forward to more videos!
Love your workouts, please keep them coming. Keeping it fresh is what keeps me going. Thank you
Great workout! Kept the weight low and reps high. Lots of cardio.
Thanks
First cut at adding intermediate level routine into the mix! Fun to see the progress. Thanks again for all you do for us Eric - definitely helps to see how you put this all together smartly & positively!!
Thanks, Mike!
Great workout. I started out at 50 lbs, but have to drop down to 40 lbs to complete all exercises :)
thanks for another great video. I bought the bowflex without a clear idea of what to do with it and your videos make the investment worth it!
I've been watching your videos and it's been fantastic. I picked up a PR1000 from Facebook marketplace for 50 dollars and was probably the best buy ever. It was barely used. I saw your video today on a couple resistance enhancements you added amazing. Thanks for all you do.
$50 is a steal! These machines are really good quality and can last over a decade. Glad you're finding the channel and routines helpful!
This was my 1st intermediate workout, I've been doing your beginners and I really enjoyed them and this was a great workout also. Thanks for posting these videos we really appreciate it
Thanks, William! Way to go!
Eric,
Really good work out
Nice touch with the insets
Also really like the extra 5 seconds of work in each set.
Thanks for continuing to develop these routines. Really helpful!
Thanks, Bill. I wish I had been doing those inserts all along. Takes a bit more time at the computer editing, but worth it. Glad you noticed the change.
And good on you. You've been extremely consistent with your routines!
And thank you for all the comments. User engagement really helps promote my videos on RUclips.
Wonderful!
Thank you
Week #3 on my PR1000 and really liked this routine ✅. Finished it off with couple sets of sit ups. Now I need to figure out something for my love handles 😅
#great challenge!!!! Thank you for these videos!!!
Thank you, Eric!!!
Thanks Eric, great routine!
Perfect Eric! This is a perfect alternate day for me - so YES - more intermediate routines! After loving the Top Pulley Torcher, I was going back to beginner 5 and 6 for alternate days. This is better for me. I am supplementing most 30m workouts with hip extensions and 5 solid minutes of rowing, alternating grip every 30 seconds.
Trying to cross the 50lbs weight loss mark this month. We’ll see if I get there!
Thanks
Way to go, Jim! Amazing results and glad I was able to play a small part in them.
...and looks like I'll be recording another intermediate routine soon. :)
#3rd program intermediate (50-60)
Will stay with this program for another 6 weeks
Thanks!
Love it!
Another great routine!! Thank you!
Nice way to end the work week. #healthymovement.
Thank you very much
Really like this style of two routines
When feeling spunky, you can repeat a third time.
Thanks Eric
Thanks for the workout!!
#greatroutine #letsgo!
Good shit!!!
Thanks Trae!
Love full body workouts
# immediate 1 completed looking forward to what is next
Hello, just found this workout, fantastic...exactly what i was looking for to get back into using my old school BowFlex, thanks!!
Thanks!
first time from beginner, really love it, thanks a lot! please do more intermediate workouts.
Thanks, Jorge! 10 more likes on the video and I'll be recording another. :)
Second time through this was able to add 10 lbs all good but struggled on the chest push a bit
Eric,
A quick update. I have been off the machine for 3 months or so due to a coronary blockage of 90+ in my right Aorta. Docs fixed everything, but it took them a while and then had to go thru cardio-rehab to rebuild heart muscle and get back to a reasonable state. Now walking 6 miles per day at a good clip and feeling good. Also back to walking the golf course. Today was my first day on the machine, so went back to the intermediate routines. Happy to be back!!
Also, need some help with Kori as it thinks I am no longer a member? Thanks!
Bill, I've been wondering about you and now I wish I sent you a message! So glad to hear everything is okay. Sounds like recovery has gone really well and good to see you back at it.
I'm not sure what's going on with your KO-FI account either. KO-FI has been having a lot of issues lately. I'm going to go ahead and cancel it and recommend you join over on Patreon (www.patreon.com/BowflexWorkouts). The site is easier to use and kind of wish I just started with it in the first place (I went with KO-FI to save on fees).
Anyways, good to have you back! When you're up for it, you should check out my new PR Foundations program too. It's a big shake-up from what you've been doing.
Week 3 #10/13/23 - up 5 lbs of resistance
💪
Thank you. #Week1 (45)
good again
#done 65 lbs. first round 55 lbs. second round
Loving this one! Great arm workout for the day. #February11 #igotthis
I can do 80-100lbs on the flex but cannot handle the pushups, damn! This is harder than the intermediate #2! Gotta keep going though
#new start (40)
Out with COVID for a few days getting better but, appear to still be weaker ☹️
Hope to be back on track by next week…. Fingers crossed
Setback for sure, but good to hear you're at the tail end of it! I have a feeling you'll be back to normal weight settings within 7-10 days.
#Week1-1 (80-50Rod+30Redband)
Good workout - I tried graduating to 50 but I'm not ready yet for the curls and following exercises. Question - it's better to finish routines than go up in weight and not finish, right? I was petering out after 3 curls at 50 but am able to complete the set with 40.
Other than that this is wonderful - finished off with soem situps as my six pack is still a 1/4 keg! But this old man is determoned to get stronger! So glad I found your channel Eric - this has been fantastic!
In a perfect world, you have a weight setting that allows you do finish each set, but not leave a lot of Reps in Reserve (RER). I know that's not always easy to find though.
You should be staying at the 40lb weight setting a bit longer. You should always be able to complete the first set with the weight used, but it's good to struggle or not be able to complete a full final set.
In my experience, the Power Rods don't always add up quite right. I don't think a 30 + 10 + 10 rods = 50lb rod...it's like the 5's and 10's aren't proportional. As you work towards the 50lb rods, try using the 30+10+10 as a middle point.
@@BowflexWorkouts thanks...I was wondering about that... I'll try 30+10+10 on my next workout. Thanks coach!
# June (55)
Love it!
I liked this one alot, all the key exercises in one! Also, have you thought about doing a leg workout with the be ch folded up? Like squats for instance, maybee even some upper body....maybe a full body workout with moves where full bench is folded up/away? Just thoughts lol
I've thought about that too, but I'm not sure how confident I'd feel that the bench might fall over on me or a viewer...
@@BowflexWorkouts oh yea good point. Dang...I know I could make my own but I do better following someone.
He's got a leg day with more squats and lunges than I ever want to see. ;) I did that one 4 days ago and am just now able to walk! It's not exactly what you're asking for, but check it out if you haven't already.
@@shirleydouglass7365 oh I know! Haha I've done all his leg workouts. They will kick you hard, but a good way. Just looking for something new 🙂
#WORK!
I liked this very much, thanks!
What do you think puts this one in an intermediate level over the beginner workouts?
I am recovering some some back pain from golf and easing back in with light settings.
Longer work intervals. If you're coming off of Beginner routines #5 and 6, they are comparable. I've been meaning to rebrand those two as intermediate.
Makes sense!
Appreciate it!
#done (65 lb.) definitley feel stronger than last time I did this one! Thanks! p.s. I'll be going on vacation in a couple of weeks. Is there a way to pause the plan spreadsheet so I can pick it up when I get back?
Not easy to explain that. You can share it with me at bowflexworkouts@gmail.com and I could make the update. Just give me the stop/restart dates.
#goodforbody #goodformind
#Week5-1 (70)
#wk5 (45)
Thanks Eric! I'm curious why you installed the chest bar on the front of the tower vs the back? Does it provide more functionality?
You mean the red cross-bar, right? I had no idea that mine was installed backwards until your comment....and you're totally right. It is backwards. There's no functionality gain, I just installed it backwards. lol
#wk3 (45)
#Week3-1 (80rods)
#Greatset (50)
#Week3-1 (60)
#Week5-1 (90)
I did this one tonight #strength (50lb)
Is there an interpermeate with ab work?
You'll have to look around. Each routine exercise is labeled with chapters on each video.
I love your workout series!!!
#Nov (55)
Back at it!
Good to hear it. I've been wondering where you've been. Hope everything is well.
BTW, this might interest you. I'm very close to having a 4 day/week intermediate plan up. It's not too different from the 3 one, but could give you some extra motivation or structure.
All is well well
Life got in the way
For a few weeks but should be back on track now
Looking forward to the 4 day
#Day1 (60)
#w5 (40)
Lite session -shoulder complaint today🤨
#Sep (60)👍
Do you know that the second set of shoulder pulls is set to only 25 seconds rather than 35?
Whoops! I must have set my timer wrong.....just giving you a little break. :)
#w16 (50)
Thanks
liked it and added 10 lb
# July (55)
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#marchday2
#05/22/23
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# Aug (60)
👍
# blowflex workout
# June (50)
# 09/29/23
#04/28/23 (50/40)
#07/03/23
# 03/31/23
#01/07/23
#challenge05/25/2024
#bowflex2024
#2023goals (45)
#April2023Goals (40)
# July (55)
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# 02/07/23