Best Bowflex Routines – The Famous 20 Minute Workout

After building my Bowflex Blaze there was something that caught my attention: the 20 minute workout program that it came with and that is attached to the lat station.

That was something that I had never heard, what is a 20 minute workout and what is its purpose?

Bowflex Blaze 20 minute workout

What follow is base on the Bowflex Blaze 20 minute workout

Apparently it's a famous workout program that is supposed to strengthen each and every muscle group, with a 3 day split workout routine that includes a total of 10 exercises.

Which Exercises Are in the 20 Min Workout?

There are 10 exercises that you have to do to follow this program:

  1. Bench Press
  2. Resisted Abdominal Crunch
  3. Seated Shoulder Press
  4. Seated Trunk Rotation
  5. Standing Bicep Curls
  6. Seated Lat Row
  7. Lat Pulldown
  8. Tricep Pushdown
  9. Leg Press
  10. Leg Extension

The 20 Minute Workout

Here I wanna give you a graphical idea of the 10 bowflex exercises that I just listed above:

Bench Press

Resisted Abdominal Crunch

Bowflex Exercises - Resisted Ab Crunch
Seated Shoulder Press

Bowflex Exercises - Shoulder Press
Seated Trunk Rotation

Bowflex Exercises - Trunk Rotation
Standing Bicep Curls

Bowflex Exercises - Standing Bicep Curls
Seated Lat Row

Bowflex Exercises - Seated Lat Row
Lat Pulldown

Bowflex Exercises - Seated Lat Pulldown
Tricep Pushdown

Bowflex Exercises - Tricep Pushdown
Leg Press

Bowflex Exercises - Leg Press
Leg Extension

Bowflex Exercises - Leg Extension

What Are the Frequency and Intensity of the 20 Min Workout?

It's important that you do exactly what suggested to take advantage of the 20 min workout.

You should perform 1 set of 12-15 reps for each exercise in the program, 3 times a week. Of course the best idea is to do 1 day on and 1 day off.

Each session should never take you more than 30 minutes, and you should rest 45-60 seconds between each exercise.

Do slow movements, ideally 4 seconds for the active phase and 4 seconds for the negative phase. This means that you have to control the negative phase probably more than you usually do.

By following the 20 min workout program you are expected to see noticeable results within 6-8 weeks in terms of muscle gains and fat loss.


Let's write down a summary of the Bowflex 20 min workout routine:

  • There is only one group of 10 exercises that you repeat each time (see above)
  • You perform 1 set of 12-15 reps per exercise
  • Rest 45-60 seconds between each set (exercise)
  • You train 3 times a week and the exercises are the same each time
  • Any session should never take more than 30 minutes


To maximize your results you're expected to follow a healthy diet too. You can't see improvements if you compensate the calories that you burn during your workouts with bigger meals.


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