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Bowflex 20-Minute Better Body Workout

Part of the Marks Better Body Workout program.

This workout has never been performed.

Description

Frequency: 3 days per week TIME: About 20 minutes Designed for the Bowlfex Power Pro

Exercise Routine

Small

Walking

Briskly walking over a long distance can be a great cardiovascular workout (more so than most people think). The health benefits are the same as running/jogging, but less stress is placed on the legs ...

Routine:

Time: 00:30:00

Missing

Chest Bench Press pg 18

Start: -Seated in the 45 degree position, reach behind your body, grasp handles, and bend your elbows until your hands are near your chest and your palms are facing towards the floor. -Be sure that ...

Routine:

Set 1: 10 x 60 lbs

Set 2: 10 x 70 lbs

Set 3: 10 x 80 lbs

Missing

Back Seated Lat Rows pg 30

START: -Sit on the bench facing the power rods. -Grab handles with palms facing each other. -Place heels on the end of the platfrom, bend the knees comfortably. -Sit up straight with your spine i...

Routine:

Set 1: 10 x 60 lbs

Set 2: 10 x 70 lbs

Set 3: 10 x 80 lbs

Missing

Shoulders Rear Deltoid Rows pg 22

START: -Sit on the bench facing the power rods, knees bent and your feet on the platform. -Cross the handles and grasp with your plams facing down and arms straight (right hand on left handle and vi...

Routine:

Set 1: 10 x 30 lbs

Set 2: 10 x 60 lbs

Set 3: 10 x 80 lbs

Missing

Arms Lying Tricep Extension pg 35

START: -Lie on your back with your head towards the Power Rods. Knees bent and your feet flat on the floor. -Reach overhead and grasp the handles, palms facing towards ceiling. -Straighten your ar...

Routine:

Set 1: 10 x 30 lbs

Set 2: 10 x 60 lbs

Set 3: 10 x 70 lbs

Missing

Arms Standing Bicep Curl pg 37

Routine:

Set 1: 10 x 60 lbs

Set 2: 10 x 80 lbs

Set 3: 10 x 90 lbs

Missing

Legs Leg Press pg 46

START: -Remove the bench and unlock the rowing seat. -Sit on the seat facing the power rods with the leg press belt attached and adjusted, supporting your feet on the upright pulley frame. The belt...

Routine:

Set 1: 10 reps

Set 2: 10 reps

Set 3: 10 reps

Missing

Legs Seated Straight Leg Calf Raise pg 49

START: -Remove the bench and unlock the rowing seat. -Sit on the seat facing the Power Rods with the leg press belt attached and adjusted. -Place the balls of your feet on the upright pulley frame....

Routine:

Set 1: 10 reps

Set 2: 10 reps

Set 3: 10 reps

Missing

Legs Seated Leg Curl pg 48

START: -Remove the bench and unloack the seat. -Attach one end of the belt to the pulley, sit on the seat facing away from the Power Rods, position the belt around your midsection and then attach th...

Routine:

Set 1: 10 reps

Set 2: 10 reps

Set 3: 10 reps

Missing

Trunk Functional Low Back Enxtensions pg 29

START: -Sit on the bench facing the power rods. -Grab handles and slide them over your forearms near your elbows. -Place heels on the end of the platfrom, bend the knees comfortably, cross your arm...

Routine:

Set 1: 10 reps

Set 2: 10 reps

Set 3: 10 reps