Top 10 Best Bowflex Workouts

Having been around for more than 25 years, Bowflex has become a household name when it comes to home gym sets. It features a compact workout set focusing on endurance, strength and muscle building. Aside from their annual updating of their sets, the entire package also gives free workout sheets along with these sets.

best bowflex workouts

If you have just started out your home gym and you are on the lookout for the best Bowflex workouts of the year, then you are on the right post because here, we will give a rundown of the best Bowflex workouts of 2023.

Top 10 Best Bowflex Workouts – 2023

SaleBestseller No. 1
Bowflex SelectTech 552 Adjustable Dumbbells (Pair)
  • Includes 1-Year JRNY Membership (149 value; auto renews when trail ends unless cancelled 48 hours prior to trial end date)
  • NEW. JRNY with Motion Tracking technology counts your reps and tracks your form in real-time simply by using your tablet’s camera. (JRNY membership required. Available on iOS and Android tablets only.)
  • On-demand, full-body strength available on the JRNY app
  • Adjusts from 5 - 52.5 lbs
  • Replaces 15 sets of weights
SaleBestseller No. 2
The Bowflex Body Plan: The Power is Yours - Build More Muscle, Lose More Fat
  • Used Book in Good Condition
  • Hardcover Book
  • Darden PhD, Ellington (Author)
  • English (Publication Language)
  • 312 Pages - 11/15/2003 (Publication Date) - Rodale Books (Publisher)
Bestseller No. 3
Bowflex Max Trainer M8
  • Introducing Bowflex JRNY, the personalized coaching technology that integrates with your M8 to create daily, custom workouts that automatically adjust time and intensity as your fitness improves. (JRNY App subscription required.)
  • Whether you've got 4 minutes to burn or 30, Max automatically adjusts to make even the shortest workouts count
  • Max combines the full-body, low-impact motion of an elliptical with the calorie-burning power of a stepper to help you torch calories
  • At a fraction of the size of most ellipticals and treadmills, this space-saving machine easily rolls into nearly any corner of your home
  • Interactive full color backlit display and magnetic media rack for tablet or smartphone
Bestseller No. 4
Bowflex Beginner’s Workout Journal: Get fit in 90 days with Bowflex Home Gym (Get fit with Bowflex Home Gym)
  • Trelski, Krzysztof (Author)
  • English (Publication Language)
  • 117 Pages - 11/07/2020 (Publication Date) - Independently published (Publisher)
SaleBestseller No. 5
Bowflex Xceed Home Gym
  • Compact home gym for full body workout from over 65 gym quality exercises
  • Provides as little as 5 or as much as 210 pounds of resistance with Bowflex Power Rods
  • Integrated lat tower with angled lat bar helps to build back and shoulder muscles quickly
  • Leg extension/leg curl attachment can be removed for squats
  • Upgradable resistance up to 310 lbs.
SaleBestseller No. 6
Bowflex C7 Indoor Cycling Bike
  • Includes 1-Year JRNY Membership (Dollar 149 value)
  • The JRNY experience assesses your fitness level, creates custom workouts personalized to your unique capabilities, and provides coaching and feedback that guides you through your workouts – all from the built-in touchscreen (JRNY Membership required)
  • Use with popular third party cycling apps like Peloton and Zwift on your smartphone, tablet or smart TV, and, with a JRNY account, during your workouts transmit bike metrics, such as cadence and power, to compatible cycling apps via Bluetooth connectivity (Cycling app subscriptions not included.)
  • Watch Netflix, Amazon Prime Video, Disney+ and Hulu on the 7" touchscreen (Streaming service provider subscriptions not included. JRNY Membership required to access streaming service provider apps on console.)
  • Explore destinations around the world and discover 50+ global routes that auto-adjust in real time to your speed (JRNY Membership required)
SaleBestseller No. 7
Bowflex SelectTech 1090 Adjustable Dumbbells (Pair) and Stand Bundle
  • Bundle includes Bowflex SelectTech 1090 Adjustable Dumbbells (Pair) and Bowflex SelectTech Dumbbell Stand (MY17)
  • Each dumbbell adjusts from 10 pounds up to 90 pounds in 5-pound increments with the twist of a dial
  • Stand features a large media rack with Teflon grip material to ensure your Smart device or tablet stays in place
  • Items may ship in more than one box and may arrive separately
SaleBestseller No. 8
Bowflex SelectTech 552 Adjustable Dumbbells (Pair) and Stand Bundle
  • Includes 1-Year JRNY Membership (Dollar 149 value; auto renews when trial ends unless cancelled 48 hours prior to trial end date)
  • Bundle includes Bowflex SelectTech 552 Adjustable Dumbbells (Pair) and Bowflex SelectTech Dumbbell Stand (MY17)
  • Each dumbbell adjusts from 5 to 52.5 pounds; adjusts in 2.5-pound increments up to the first 25 pound
  • Stand features a large media rack with Teflon grip material to ensure your Smart device or tablet stays in place
  • Items may ship in more than one box and may arrive separately
SaleBestseller No. 9
Bowflex SelectTech 1090 Adjustable Dumbbell (Single Dumbbell)
  • Includes 1-Year JRNY Membership (Dollar 149 value; auto renews when trial ends unless cancelled 48 hours prior to trial end date)
  • 10 - 90 lbs per Adjustable Dumbbell
  • Easy-to-Use Selection Dial
  • 10, 15, 20, 25, 30, 35, 40, 45, 50, 55, 60, 65, 70, 75, 80, 85, and 90 lbs.
  • Functional, full-body strength for your legs, back, chest, abs, shoulders and arms
Bestseller No. 10
Bowflex® UpperCut™ Workout DVD: The Ultimate FIVE; Fly/Press/Pike/Dive/Rope
  • Bowflex (Author)
  • English (Publication Language)
  • 01/30/2023 (Publication Date) - Bowflex (Publisher)

Reviews of 4 Best Bowflex workouts

There are a handful of Bowflex workouts thanks to their equal handful of Bowflex home gyms. For 2020, here is our take on the top four best Bowflex workouts/home gym series.

Bowflex Home Gym Series Blaze

Bowflex Blaze Home Gym
  • 60 plus exercises for a full body workout. Workout Area-100L x 78W inches. Folded footprint-52L x 38W x 83H inches
  • 210 lbs of Power Rod resistance, upgradable to 310 lbs or 410 lbs
  • Bowflex provides 7 free trainer-built workout regimens
  • Sliding seat rail allows you to perform aerobic rowing and leg presses
  • Multiple cable/pulley positions enable custom workouts

It is the fusion of some of the best features of other Bowflex series. For one, it features the aerobic power of the PR1000 and the pulldown bar, squat bar and resistance of the Bowflex Xtreme. The major upside of this series is that its resistance can be upgraded from 210lbs to 410lbs.

It provides more than 60 workouts and sports a long bench that is convertible to a rower for your cardio workouts. All in all, this one is 4.3 out of 5.


  • More functional than Xtreme.
  • Upgradable resistance and weight.
  • Convertible long bench.


  • Pricey.
  • Needs to change cables when changing workout.

Bowflex Max Trainer Series

Bowflex Max Trainer M3
  • Max activates muscle and helps incinerate calories in every full-body workout
  • Combines the easy low-impact motion of an elliptical with the calorie burning power of a stepper
  • Max can deliver the cardio benefits of interval training in as little as 14 minutes
  • Max’s unique burn rate display shows how many calories burned per minute and sets activity level targets
  • Target zone and burn rate indicators motivate you by setting targets to help you achieve your goals

This one is one of the fast-rising Bowflex home gym series when it comes to popularity. Its major upside is its claim that it could burn a significant percentage of calories with its 14-minute workouts. It is said that the Max Trainer can burn more calories than elliptical trainers. This is because the Max Trainer features three different positions for the hand to engage more muscle groups when working out.

It is also built with a unique workout motion which offers more intensive calorie burning compared to other trainers. This one deserves a 4.7 out of 5.


  • Engages more muscle groups during workouts compared to elliptical trainers.
  • Features 14-minute intense workouts.
  • Very compact and ergonomic.
  • Comes with a Bowflex Max Trainer app to stream video workouts.
  • One of the best calorie-burning trainers for weight loss.


  • Squeaking sounds in the middle of the workout.
  • Focus on cardio and muscle resistance only.

Bowflex Revolution Home Gym

Bowflex Revolution Home Gym (Discontinued)
  • 100 exercises for a full body workout
  • SpiraFlex technology works independently of gravity to provide resistance without inertia
  • Independently moving arms with 10 positions and 170 degree adjustments
  • Work with up to 600 lb. of resistance with the leg press station
  • Vertical bench press allows a wide range of exercises and folds for storage

It lives up to its revolution tag primarily because it does not use the standard Bowflex power rod, which adds resistance as you go on your workout. This one makes use of SpiraFlex, which is known for its consistency when it comes to resistance. The SpiraFlex plates ensure that the resistance you experience in the beginning will be the same until the end of the workout.

Aside from these, it also sports rowing cardio. It also comes with 100 different workouts and leg press exercises. It is also very compact and ergonomic because you can fold it upright after use. Overall, this one deserves a 4.7 out of 5.


  • Uses SpiraFlex plates.
  • Upgradable resistance and weight from 210 to 300lbs.
  • Features more than 100 workouts.
  • Good for cardio and leg exercises.
  • Space-saving.


  • Pricey.
  • Larger in size than most Bowflex home gyms.

Bowflex Home Gym Series PR3000

Bowflex PR3000 Home Gym
  • Offers over 50 gym quality exercises to work out your entire body
  • Provides as little as 5 or as many as 210 pounds of power rod resistance
  • Multi use hand grip or ankle cuffs designed to add flexibility and performance to any workout using the quick change power rod system
  • Upgradable resistance to 310 pounds
  • Heavy duty steel construction frame offering long term durability

In terms of convenience, the PR3000 is ranked at a high tier, and this alone gives it a 4.3 out of 5. Aside from the ease of not changing cables when you change your workout, the PR3000 also allows standing exercises because the leg extension and the bench are removable. Hence, you can do your squat routines more conveniently compared to PR1000 or Blaze.

This one also features an upgradable resistance/weight from 210 to 310lbs. Unlike the Blaze, it only features 50 workouts.


  • Greater ease when doing squats.
  • Upgradable resistance and weight.
  • Does not require changing cables when changing workouts.


  • Harder to assemble.
  • Only features 50 workouts.
  • Lesser upgradable resistance range.


Through the years, Bowflex, as a workout brand name, has been commendable for coming up with new features and home gym models which offer diversified workout needs for diverse workout focus. Be it in terms of cardio, muscle building, or leg or arm exercises, Bowflex rose up to its client’s expectations. The four Bowflex home gym series that we featured here are yet again reasons as to why until now when you look for home gyms, you start with Bowflex.

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