How to Get Slimmer on a Bowflex in 1 Week
- 1). Write down all the exercises you normally do or would do as prescribed by your particular model's manual. Omit simple exercises like bicep curls, leg extensions and triceps kickbacks -- exercises that cover only one joint. Instead, choose compound exercises -- those that work more than one muscle group and more than one joint. Examples are rear or front squats, standing overhead presses, standing upright rows and bench presses. These exercises require more exertion, get your heart rate up and burn more fat calories.
- 2). Draw a grid that charts out the seven days of the week. Draw a large "X" through Thursday; this will be your official "day off" during your weeklong workout marathon. Monday and Wednesday will feature Workout No. 1 while Tuesday will be Workout No.2; Friday and Sunday will be Workout 2 while Saturday is Week 1. Write down these numbers under their corresponding days.
- 3). Jot down the details of Workout 1, which consists of squats, push-ups, seated rows, overhead presses and standing rows. Jot down Workout 2: chest presses, overhead squats, weighted sit-ups, bench dips and lateral pull-downs. Add auxiliary work like running and jumping rope for 10 minutes to whatever workout you wish.
- 4). Perform each workout straight through with little to no rest, completing 12 to 15 reps for each exercise. Repeat the whole set four more times, again with no rest. This workout method is referred to as "circuit training," which creates a greater metabolic demand on the body and burns more calories than your standard workout.
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