For beginners, some tips for a good Bowflex workout routine are to do the 20-minute program, eat healthy and rest between workout days. If the 20-minute Bowflex exercise routine is performed three times per week during a six-week period, it can be useful for building and strengthening different muscle groups, losing weight and increasing energy levels, as noted on Bowflex.com.
Bowflex.com has the 20-minute workout program guide, which is downloadable. There are various exercises used for this program, including the bench press, lat pulldown and seated leg extension. To achieve results using these different exercises, it is important to do one set of up to 15 repetitions of each exercise three times per week. Between each set of exercises, it is advised to rest from 45 to 60 seconds.
The seated leg extension exercises are good for building leg muscles. Doing the seated leg extension exercises prior to performing the leg press and squat on the Bowflex can enhance the effects of the press or squat exercises, as noted by WebMD. Additionally, an accelerated routine can be a four-week Bowflex program provided by the Muscle and Fitness website.