Bowflex 20-Minute Workout for Women

This 20-minute Bowflex workout for women will help you become fit and get in shape. Perform the workout three times a week and only one set of 14 repetitions for each exercise, except for the abdominal crunches; perform one set of 30 repetitions.

Bench Presses

Lay with you back flat on the bench and grasp the handles. Keep a 90-degree angle between your upper arms and you torso during this exercise. Push up, exhale and bring your hands nearly together above your chest. Hold for one count and squeeze your pectorals. Then, slowly return to starting position as you inhale.

Seated Rows

Sit on the bench facing the bows and grasp both handles. Keep your back straight, knees bent and feet flat on the floor throughout this exercise. Pull the handles back and bring them next to your chest. Bring your shoulder blades together and squeeze them together at the top of the movement as you exhale. Maintain a 90 degree angle between your torso and arms. After holding for one count, slowly return to the starting position and inhale.

Standing Biceps Curls

Stand facing the bows. Keep a slight bend in your knees, your abdominals tight and chest lifted throughout the exercise. Grasp both handles with palms facing upward. Curl your arms toward your shoulders and squeeze your biceps. Keep your elbows close to your body and your wrists straight. Exhale at the top of the movement and hold for one count. Slowly return to starting position and inhale.

Seated Calf Raises

Sit on the gliding seat facing the bows and strap the leg-press belt around your waist. Place your toes against the base of the bows so that your legs are parallel to the floor. Maintain a slight bend in your knees and keep your chest out. Push with your toes to move yourself backward. Exhale and squeeze your calf muscles at the top of the movement. Hold for one count, then slowly return to the starting position as you inhale.

Seated Shoulder Press

Sit upright with your back against the bows. With back straight and feet flat on the ground, grasp both handles and form a 90 degree angle in your arms, forearms pointing upward. Push straight up, straightening your arms without locking at the elbows. Do not create an arch in your lower back. Exhale at the top of the movement and slowly return to the starting position as you inhale.

Lying Triceps Extensions

Lay flat with your back on the bench, head by the bows. Keep your knees bent and feet flat on the floor. Grasp both handles with palms pointing upward. With your elbows close to your sides, extend your arms forward and exhale. Squeeze the triceps at the top of the movement and hold for one count. Return to starting position slowly while inhaling. Keep your wrists straight throughout and do not move your upper arms or shoulders.

Leg Presses and Crunches

Sit on the sliding seat and strap the leg press belt around your waist. Position your feet at the base of the bows and extend your legs while exhaling. Return to starting position while inhaling. Now, sit on the bench with it in a decline position. Grasp both handles in a crossover formation over your shoulders. Squeeze your abdominals, exhale and lift your shoulders 4 to 6 inches off the bench. Keep a normal neck posture. Return to starting position and inhale.