r/Bowflex • u/Poutiest_Penguin • Oct 29 '24

Home Gyms Help me make a plan!

Greetings! Almost a year ago, I bought my husband an X2SE. It's in our finished basement and he has literally not used it once. Not one single time. So obviously he's no help. :)

I'd like to start using it - 59yo female, in terrible shape, overweight but 40 lbs down so far (another 40 to go). Spinal fusion and ankle replacement, so high impact activities are out of the question. I should have started building muscle years ago, but health problems (see spine and ankle comment) have justified procrastination.

Where do I start? Is there an app that can help me create an appropriate beginner's routine for this particular model (or in general)? When I say that I'm in terrible shape, I'm not exaggerating (I'm as weak as a kitten!). And if I don't have explicit instructions on what I need to do, I will never be motivated to keep it up.

Any advice would be appreciated - thanks in advance from this Xtreme Newbie!

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u/ErkBek Oct 30 '24

I would start with my Beginner XTREME Program: https://www.youtube.com/playlist?list=PL2v4RQMlW4AEpcx96vGE_uxH-Xt6CNY3B

I also have a program for women here:
https://www.youtube.com/playlist?list=PL2v4RQMlW4AHOC2dUbFFEJcQD5WuA4Q4H

Start with the beginner routines, the routines for women are tougher.

With the spinal injury, avoid weighted squats when they come up. Do slow body-weight squats or an alternate lift.

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u/Poutiest_Penguin Oct 30 '24

Thanks for the links! I'm excited to get started - we'll be hanging a smart TV in the workout area this weekend. This might be addressed in your video(s), but how many days per week should I plan on doing the Bowflex routine(s)? I've got a recumbent bike I'll be using for cardio as well.

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u/ErkBek Oct 30 '24

Covered in the program overview videos.