Bowflex Blaze Workouts
The Bowflex Blaze is part of the Bowflex line of home gym equipment. As with earlier models, the Bowflex Blaze is designed to replace an entire gym's worth of weights and exercise machines. The versatility of the machine allows for users to complete different workouts using the power rod resistance system.
20 Minute Upper/Lower Body
This regimen combines muscle conditioning with cardiovascular benefits for those who are looking to save time and work their entire bodies regularly. This workout should be performed four days per week, lasting 20 minutes for each session. The exercises for days one and three: bench press, seated lat rows, crossover rear delt rows, standing biceps curl and lying triceps extension. The exercises for days two and four: leg extension, leg press, standing leg kick back, seated hip abduction, seated low back extension and seated abdominal crunch. Each of these exercises should be performed for one to three sets of 12 to 15 repetitions, with each repetition taking a slow and controlled pace. Rest for between 20 and 30 seconds between sets.
This workout trains each muscle group to fatigue, stimulating new muscle growth. This workout should be combined with a bodybuilding nutrition program. The workout should last between 45 and 60 minutes per session. The exercises for days one and three: bench press, incline bench press, seated shoulder press, crossover rear delt row, front shoulder raise and scapular retraction. The exercises for days two and four: seated lat row, narrow pulldown, standing biceps curl, standing wrist curl, triceps pushdown and lying triceps extension. The exercises for days five and seven: leg press, leg extension, standing leg kick back, seated hip abduction, seated low back extension, seated resisted abdominal crunch and trunk rotation. Each exercise should be performed for two to four sets of eight to 12 repetitions.
True Aerobic Circuit Training
This workout is designed to combine strength and cardiovascular training. It should be performed two to three times per week, lasting 20 to 60 minutes at each session. The first circuit contains the following exercises: bench press, leg press, seated lat rows, seated calf raise and seated resisted abdominal crunch. The second circuit contains the following exercises: seated shoulder press, leg extension, narrow pulldowns, seated low back extension and standing biceps curl. Each exercise should be performed for one set of eight to 12 repetitions. Between each exercise, perform 30 to 60 seconds of aerobic rowing.
- "The Bowflex Body Plan"; Ellington Darden, Ph.D.; 2003