Bowflex Body in 12 Weeks Without Using a Bowflex (week 1)

Exercise

Standard Pushup
1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.
6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.

Trainer's comments:
A1:

Sets	Reps	Weight/ Resistance	Tempo	Time
1	15
2	15
3	15
Actual Done
1
2
3

Squat with Fit Band
1. Start by stepping on the FitBand with both feet shoulder width apart.
2. Hold the FitBand at shoulder level with both hands. Start into a full squat while holding the band at shoulder height.
3. Return to the starting position and repeat for the prescribed repetitions.

Trainer's comments:
A2: Note: Hold the hand by your shoulder.

Sets	Reps	Weight/ Resistance	Tempo	Time
1	15
2	15
3	15
Actual Done
1
2
3

Seated Row with Bands
1. Start by attaching a band to the top of a door or fixed object.
2. Sit on the ground with your knees bent and your arms extended up and out.
3. Pull the handles towards your chest keeping your elbows close to your body.
4. Pinch your shoulder blades together while performing this movement.
5. Repeat for the prescribed number of repetitions.

Trainer's comments:
B1:

Sets	Reps	Weight/ Resistance	Tempo	Time
1	15
2	15
3	15
Actual Done
1
2
3

Bodyweight Reverse Lunge
1. Start by standing with your feet shoulder width apart.
2. Step back with one foot and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee.
3. Maintain your upright posture throughout the movement.
4. Return to the starting position and repeat. Once repetitions are completed then repeat with the other leg.

Trainer's comments:
B2:

Sets	Reps	Weight/ Resistance	Tempo	Time
1	12 per side
2	12 per side
3	12 per side
Actual Done
1
2
3

Standing Shoulder Press with Fit Bands
1. Start by placing both feet on the band and hold each end in both hands at shoulder level.
2. Starting with your elbows at 90 degrees press both arms straight up until your elbows are extended.
3. Return to the starting position and repeat for the prescribed repetitions. Keep your abdominals tight throughout the movement and avoid arching your low back.

Trainer's comments:
C1:

Sets	Reps	Weight/ Resistance	Tempo	Time
1	15
2	15
Actual Done
1
2

Bicep Curl
1) Stand with feet shoulder width apart, knees slightly bent, and at a staggered stance.
2) Step onto middle of tubing with back foot or both feet.
3) Start position: Grasp handles with underhand grip (palms facing forward) with arms hanging down at sides. Elbows should be close to sides.
4) Flex at the elbows and curl handles up to approximately shoulder level. Keep elbows close to sides throughout movement.
5) Return to start position.
6) Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.

Trainer's comments:
C2:

Sets	Reps	Weight/ Resistance	Tempo	Time
1	15
2	15
Actual Done
1
2

Bridge (Plank) on elbows
1. Start by lying face down on the ground. Place your elbows and forearms underneath your chest.
2. Prop yourself up to form a bridge using your toes and forearms.
3. Maintain a flat back and do not allow your hips to sag towards the ground.
4. Hold for the required time limit or until you can no longer maintain a flat bridge.

Trainer's comments:
D1:

Sets	Reps	Weight/ Resistance	Tempo	Time
1	45 sec
Actual Done
1