< back to Workouts

Bowflex library of yoga mat workouts

This workout presents a FUN collection of yoga mat workouts by Bowflex. [ID: workout36]

Exercises

Video library: Bowflex has 100+ bodyweight workouts, youtube link

First time: Pick a workout and give it a go

Here are a few of the workouts that I like (out of 100+). Go:

  • "Three Minute Standing Ab Workout", www.youtube.com/watch?v=oQ--HZDG2ew
    Recipe: Try 45 seconds each exercise, 1) March and squeeze, 2) Elbow to opposite knee, 3) Straight leg raises, 4) Rotate and punch
  • "Two Minute Push-ups and Plank", www.youtube.com/watch?v=_UBOxUl0Sl4
    Recipe: Try 30 seconds each exercise, 1) Push-ups (regular or knees), 2) Plank (elbow or arms extended), 3) Push-ups (Spiderman), 4) Plank (with alt leg lifts)
  • "Five of the Easiest At-Home Exercises", www.youtube.com/watch?v=pS7ohYO2Bz8
    Recipe: Try 10 reps each exercise, 1) Crunch, 2) Plank (30 seconds, arms extended or elbows), 3) Push-ups (knees or regular), 4) Squat (body), 5) Lunge (in place)
  • "Four Minute Cardio Workout for Your Heart", www.youtube.com/watch?v=0eARDNcRT_s
    Recipe: Try each exercise for 20 secs, jog in place for 10 secs in between, 1) Fake Jump Rope, 2) Cross Jacks, 3) Skaters, 4) Burpees...rinse and repeat
  • "Five Minute Full Body Stretch", www.youtube.com/watch?v=2L2lnxIcNmo
    Recipe: 14 stretches from head to toe, held for 20 second each...breath, relax, and loosen your major muscle groups

Three options when trying out these workouts:

  1. Do these workouts while watching the video, or
  2. Time yourself doing each exercise in the workout, or
  3. Do 10 reps of each exercise
Details

The Bowflex video library is amazing. It includes examples of all different kinds of exercises. There are videos for all fitness levels from beginner to expert. The production values are excellent with crystal clear audio and video. The explanations of each exercise is succinct. Many of these videos are short, so you can do a quick workout or "rinse and repeat" for another set to extend the workout.

I'm not the only one who has noticed these video gems.
Nearly all of these workout videos has millions of views.

Easy repetition is a part of the magic of yoga mat exercises. The Bowflex workout below is a good example. It's very simple: crunch, left oblique crunch, right oblique crunch, reverse crunch. You take 30 seconds each for a two minute workout. Then, do it again. Or twice more. At the end of a short period of time (4, 6 minutes), you'll have a great workout that strengthens your core.

Little help

Video library: This workout is based on the BowFlex workout library on youtube, www.youtube.com/@bowflex/playlists

Here are some useful playlists within the Bowflex library:

Time your exercise with a phone app called Tabata Pro; it's easy to use and FUN, apps.htm#tabata


Source: Bowflex, www.youtube.com/@bowflex/playlists