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Get Fit at Home: Quick Guide Bowflex PR1000 Workouts 

bowflex pr1000 workouts

If you want to exercise at home, you can count on the Bowflex PR1000. This exceptional home gym equipment offers a diverse range of exercises so you can target different muscle groups and get a full-body workout. 

In this guide, we will help you choose the perfect PR1000 workout routine that goes perfectly with your fitness goals and personal preferences.

On top of that, we will give you invaluable tips and insights that will make your home workouts with the PR1000 easier. 

Bowflex PR1000 Workouts: How To Pick the Right One For You?

bowflex pr1000 exercises

Before we jump into the workouts, let’s unpack the exercises we can do with the Bowflex PR1000. With over 30 strength exercises, this home gym allows you to work on your arms, shoulders, chest, back, abs, and legs. But, if it’s your first time using the PR1000, it can be confusing to choose a specific exercise. Don’t worry! We’ve got that covered. You only need to follow the instructions below to determine which workout is right for you.

Assess Your Fitness Level

Start by evaluating your current fitness level. Whether you’re a beginner or more advanced, you can customize the PR1000 to adjust to your needs. Adjust the resistance, choose the appropriate exercises, and gradually increase the intensity as you progress.

Set Clear Goals

Jot down your fitness goals and list the type of workouts you should focus on. Whether you want to build muscle, lose weight, or improve your overall fitness, the PR1000 can help you achieve a fit and healthy body.

Full-Body or Targeted Workouts

Decide whether you prefer full-body workouts or targeting specific muscle groups. You can do both with the PR1000. Full-body workouts engage multiple muscle groups simultaneously, while targeted workouts focus on specific areas for more precise toning and strength building.

Sample Workout Routines:

a) Full-Body Workout: This routine is ideal for beginners. It targets all major muscle groups and improves overall strength and endurance. Make sure to aim for 2-3 sets of 8-12 repetitions for each exercise.

b) Upper Body Workout: If you want to focus on your arms, shoulders, chest, and back, this routine is for you. Perform exercises like bicep curls, shoulder presses, bench presses, and rows. For this type of workout, you need to aim for 2-3 sets of 8-12 repetitions for each exercise.

c) Lower Body Workout: Try this routine to tone your legs, glutes, and lower body. Squats, lunges, leg presses, and calf raises are some exercises to include. Try your best to complete 2-3 sets of 8-12 repetitions for every exercise.

Bowflex PR1000 Workout #1: Better Body Workout

Frequency: 3 days per week (M-W-F)

Time: 20 minutes

Let’s start with the “20-Minute Better Body Workout” designed specifically for the Bowflex PR1000. Follow this routine three days a week (Mondays, Wednesdays, and Fridays) to achieve a better body in just 20 minutes.

Before starting, warm up with a light resistance that allows you to comfortably perform 5-10 repetitions without feeling tired. Focus on mastering the technique before increasing the resistance. 

Once warmed up, step your routine with a challenging resistance that allows you to complete no less than 10 and no more than 15 repetitions. As you get stronger, you can advance to performing two sets of each exercise. Don’t forget to rest for 30 to 45 seconds between sets. 

Maintain a slow and controlled pace so you have room to stop the movement instantly at any point during the repetition. Aim to work to fatigue during each set, counting three seconds up and three seconds down.

Body PartExerciseSetsReps
ChestBench Press1-210-15
BackSeated Lat Rows1-210-15
ShouldersCrossover Seated Rear Deltoid1-210-15
ArmsStanding Biceps Curl1-210-15
Triceps Pushdown1-210-15
LegsCalf Raise1-210-15
Leg Press1-210-15
TrunkTrunk Rotation1-210-15
Seated Abdominal Crunch1-210-15

Bowflex PR1000 Workout #2: Advanced General Conditioning

Frequency: 4 days per week (M-T-Th-F)

Time: 20 minutes

Once you have mastered the exercise techniques from the previous workout and feel ready for a change, you can take your workout to the next level with this “split system” routine. This routine specifically targets opposing muscle groups on different days, allowing you to gradually increase both the resistance and the number of exercises. 

As you become stronger, you can increase the resistance by performing 12 repetitions with proper form. Additionally, you can add more sets and exercises to challenge yourself further. 

Just like in the previous workout, remember to maintain a slow and controlled pace, allowing you to stop the movement at any point during the repetition. Count the upward and downward movements for three seconds, and aim to work your muscles to fatigue during each set.

Days 1 & 3

Body PartExerciseSetsReps
ChestBench Press1-310-12
ShouldersCrossover Seated Rear Deltoid1-310-12
ArmsTriceps Pushdown1-310-12
Standing Biceps Curl 1-310-12
LegsLeg Extension1-310-12
Calf Raise1-310-12

Days 2 & 4

Body PartExerciseSetsReps
BackSeated Lat Rows1-310-12
Stiff Arm Pulldowns1-310-12
ShouldersCrossover Seated Rear Deltoid1-310-12
ArmsStanding Biceps Curl1-310-12
Triceps Pushdown1-310-12
TrunkTrunk Rotation1-310-12
Seated Abdominal Crunch1-310-12

Remember, for Days 1 and 3, follow the exercise sets and reps mentioned above. Make sure to maintain proper form, gradually increase resistance, and challenge yourself to progress over time.

Bowflex PR1000 Workout #3: 20 Minute Upper/Lower Body

bowflex pr-1000 workouts

Frequency: 4 days per week (M-T-Th-F)

Time: 20 minutes

Get ready to experience a quick and effective workout that will ignite your muscles and boost your cardio! This incredible program combines muscle conditioning with cardiovascular benefits to help you reach your fitness goals. Whether you’re short on time or seeking a refreshing change to your routine, this workout is perfect for you. 

Train with this program for 2 days, and rest for 1 to 2 days. Push yourself to the limit, performing each exercise until you feel your technique starting to challenge you. Keep your momentum going by resting only 20-30 seconds between sets. 

As you grow stronger, you can increase the number of sets to burn more calories. Do each rep properly, moving with deliberate slowness, and feel the power within each movement. Remember, you’re in control – use a pace that empowers you to stop instantly at any point. Count three seconds up and three seconds down, and make sure you feel the burn on your upper and lower body.

Days 1 & 3

Body PartExerciseSetsReps
ChestBench Press1-312-15
BackSeated Lat Rows1-312-15
ShouldersCrossover Seated Rear Deltoid1-312-15
ArmsStanding Biceps Curl 1-312-15
Lying Tricep Extension1-312-15

Days 2 & 4

Body PartExerciseSetsReps
LegsLeg Extension1-312-15
Leg Press1-312-15
Standing Leg Kickback1-312-15
Standing Hip Adduction1-312-15
TrunkTrunk Rotation1-312-15
Seated Abdominal Crunch1-312-15

Other Bowflex PR1000 Exercises

Body Building

Frequency: 6 days on, 1 day off (Day 6)

Time: 45-60 minutes

Focus: Work each muscle group to fatigue, maintaining proper form and concentration. Rest 30-60 seconds between sets. Move slowly on each rep, counting three seconds up and three seconds down.

Circuit Training – Anaerobic/Cardiovascular

Frequency: 6 days on, 1 day off (Day 6)

Time: 20-45 minutes

Benefits: Combines strength and cardiovascular training. Move quickly from exercise to exercise, resting less than 20 seconds. Increase the number of rounds as your fitness level improves. Perform each rep slowly, counting three seconds up and three seconds down.

True Aerobic Circuit Training

Frequency: 2-3 times per week

Time: 20-60 minutes

Benefits: Combines strength and cardiovascular training. Incorporate aerobic exercises between sets to increase endurance and burn fat. Move quickly between exercises, resting for less than 20 seconds. Perform each rep slowly and with proper technique, counting three seconds up and three seconds down.

Strength Training

Frequency: 3 days per week (M-W-F)

Time: 45-60 minutes

Focus: Emphasizes overall strength development. Work each set to near exhaustion, adjusting resistance as needed. Rest 60-120 seconds between sets. Move slowly on each rep, counting two seconds up and four seconds down.

Bottom Line

In a nutshell, the Bowflex PR1000 is one of the best Bowflex home gyms that provides a wide range of exercises for a full-body workout. Whether you’re a beginner or at an advanced fitness level, you can use the PR1000 to suit your fitness goals. By following the suggested workout routines and gradually increasing the intensity, you can achieve remarkable results and improve your overall fitness in no time. Remember to prioritize proper form, track your repetitions, and allow for adequate rest between sets to optimize the efficacy of your workouts. 

With the PR1000, you have everything required to start a successful fitness journey at home. Take the first step towards your fitness goals today!


How do I adjust the resistance on the PR1000?

You can adjust the PR1000’s resistance by using the Power Rods that come with the equipment. Each Power Rod provides a specific level of resistance. To change the resistance, you can connect or disconnect the Power Rods according to your desired intensity. 

Is the PR1000 suitable for weight loss?

Yes, the PR1000 can be an effective tool for weight loss. The diverse range of exercises it offers can help you burn calories, build lean muscle, and increase your overall metabolism. By incorporating cardiovascular exercises and following a balanced diet, the PR1000 workouts can make your weight loss goals come to life.

Can I perform the exercises on the PR1000 without a spotter?

Yes, you can perform most exercises on the PR1000 without a spotter. The equipment is designed to be used safely without the need for a spotter. However, it’s always recommended to follow proper form and technique, start with lighter resistance, and gradually increase the intensity to minimize the risk of injury. 

How do I track my progress with the PR1000?

To track your progress with the PR1000, you can use various methods. Keeping a workout journal is one option where you record the exercises, sets, repetitions, and resistance used. This allows you to monitor your progress and make necessary adjustments. Additionally, you can measure your body by tracking weight, body fat percentage, and inches lost or gained in different areas.