Workout Routine for 30 Day Challenge (Using Bowflex)

This is a sample workout that I am trying out for my 30 day challenge to get back in shape. As right now my priority is to lose some weight and get my body into form, and not specifically tone up, I am more focused on breaking a sweat and keeping my heart rate up. As such, I am setting the resistance low while keeping the rep count high.

For this routine, I am doing four circuits of three exercises each, with three rounds of each circuit. So, in the end, it will look like something like this:

1.      Circuit 1 (3 rounds)- 45 degree  incline; Handgrips; Chest Bar
a.      8 x Bench Press (Chest and Triceps)
b.      8 x Seated (Resisted) Abdominal Crunch (Abdomen)
c.       8 x Decline Chest Fly (Chest)

2.      Circuit 2 (3 rounds)- Horizontal; Handgrips; Chest Bar
a.      8x Seated Shoulder Press (Shoulder and Triceps)
b.      8 x Trunk Rotation (Abdomen)
c.       8 x Seated Lat Rows (Back and Biceps)

3.      Circuit 3 (3 rounds)- Flat Bench Forward; Bent Lat Bar; Lat Tower
a.      8x Pulldowns (Back and Biceps)
b.      8 x Triceps Pushdown (Triceps)
c.       8 x Stiff-Arm Pulldown (Back and Biceps)

4.      Circuit 4 (3 rounds)- Bench Removed; Handgrips; Chest Bar
a.      Exhaustion x Standing Biceps Curl (Biceps)
b.      Exhaustion x Standing Lateral Shoulder Raise (Abdomen)
c.       Exhaustion x Standing Wrist Curl (Biceps and Forearms)

This routine should take about 45 minutes to complete, with 1 minute rest between rounds and 3 minute rest between circuits.

I will continue to adjust this routine as I get acclimated with both the Bowflex Blaze and the exercises.



  1. Replies
    1. I'm on my 4th week. I do the plan every other day. So far I feel way better, sleep better, and see some good physical difference. The key is a good diet, which I tend to blow on the weekends.

  2. I just started the same workout and see how it goes.

  3. Owned a guy, hard reps short duration is better, it will increase your metabolism over the long haul

  4. Hello, how do I see the 30 day plan? I only see the 4 circuits