Exercises To Do At Home: BowFlex Spring Total Body Tuneup

Posted On May 14, 2018 By BowFlex Insider Team

May Fitness Month: BowFlex Spring Total Body Tuneup

May is National Physical Fitness and Sports Month, and this year, we're celebrating in a big way. Developed by BowFlex Fitness Advisor Tom Holland, the BowFlex Spring Total Body Tuneup is a whole body workout that can be done in as little as 30 minutes a day. Total body fitness regimens have been proven to burn more calories and build more muscle than other workouts.

To join in, just complete each daily exercise described below. Want to make it a 30-day challenge? Simply complete the same workouts each week throughout the month.

Don't forget to share your progress with the #BowflexTuneup and #BowFlex hashtags on Instagram, Twitter or Facebook.

Exercises to do at Home: BowFlex Spring Total Body Tuneup for Fitness Month
View Larger Image

Did you like the infographic? Feel free to embed it on your website using the following code:

<a href="https://www.bowflex.com/blog/spring-total-body-workout.html"><img src="blog/content/Total-Body-Tuneup.png" alt="Exercises to do at Home: BowFlex Spring Total Body Tuneup for Fitness Month" title="Exercises to do at Home: BowFlex Spring Total Body Tuneup for Fitness Month" /></a>
        <br><a href="https://www.bowflex.com/blog/spring-total-body-workout.html" target="_blank">Infographic by BowFlex Inc., May Fitness Month: BowFlex Spring Total Body Tuneup </a>

Total Body Exercise Routine To Do At Home

  1. Monday: Strength – Squats, Push-ups, Alternating Lunges, Bicycle Crunches, Bench Triceps Dips, Lateral Lunges
  2. Tuesday: HIIT – Burpees, Pop Squats, Mountain Climbers, Jump Lunges
  3. Wednesday: Dumbbell Circuit – Chest Presses, Squats with Shoulder Presses, Bent Over Rows, Biceps Curls, Triceps Kickbacks, Goblet Squats
  4. Thursday: Core Blast – Plank, Double Crunches, Cross-crunches, Oblique Side Crunches, Side Planks, Supermans
  5. Friday: Cardio Intervals – Stationary Bike, Elliptical, or Running
  6. Saturday: Outdoor Cardio Endurance – Walking, Running, Biking, or Stair Climbing
  7. Sunday: Rest and Recover

Need help with some of the exercises?

Read on for descriptions and helpful resources to get you started on some of the basic exercise moves.

  • Alternating Lunges

    Alternating Lunges

    Step forward with one leg and lower yourself down, keeping your front knee over your ankle and behind the toes, until the top part of your leg is about parallel with the floor. Revert back to a standing position and repeat by stepping forward with the opposite leg.

  • Bench Triceps Dips

    Tripcep Dip

    Place your hands palms-down on a bench or chair (as long as it's stable) behind you. Keep your legs bent or extended out in front of you and bring your body down until your upper arms are parallel with the floor. Next, bring your body back up, hold and repeat.

  • Bent Over Rows

    Bent Over Rows

    With a dumbbell in each hand, bend your knees and bend at the waist until your chest is just about parallel with the floor, keeping your back straight. Pull the dumbbells under your chest as far as possible and hold for a moment. Repeat.

  • Biceps Curls

    Bicep Curls

    Holding a dumbbell (or similar object) in each hand, keeping your upper arms by your side, engage your upper arms by curling your arms at the elbows, bringing them toward your chest. Try to keep your elbows in the exact same spot throughout the curl. Repeat.

  • Bicycle Crunches

    Bicycle Crunches

    Raise your right leg and touch that knee to your left elbow. Straighten your right leg while you raise your left leg and touch that knee to your right elbow — creating the same motion as riding a bike. Repeat.

  • Burpees


    Burpees are done by dropping into a crouching position with your hands on the floor in front of you, pushing the legs back into a push-up position, returning to the crouch, and finally, standing back up (or jumping up if you want to increase the intensity of the burpees).

  • Chest Presses

    Chest Presses

    Lie on your back with a dumbbell in each hand, hold your arms perpendicular to your body. Press your arms upwards until your elbows are almost straight, then slowly lower the dumbbells and repeat.

  • Cross Crunches

    Cross Crunches

    While performing a crunch, take your right elbow and cross it over your body. Make sure to tighten your abs during the crunch for maximum results.

  • Double Crunches

    Double Crunches

    Instead of crunching half of your body, a double crunch works out your full body. While performing a classic crunch, extend your legs while at rest and bend your knees up to your elbows or chest while crunching.

  • Goblet Squats

    Goblet Squats

    Stand with your feet apart and hold a dumbbell vertically in your hands. Keeping your back straight, squat until your thighs are parallel with your knees and then return to the starting position.

  • Jump Lunges

    Jump Lunges

    Start by performing a normal lunge. When coming up from your lunge, jump into the air and switch the position of your legs mid-jump, landing in a lunge position with the opposite foot forward.

  • Lateral Lunges

    Lateral Lunges

    Start with your feet together, take a big step to the side, reach your hips back and return to the starting position.

  • Mountain Climbers

    Mountain Climbers

    Start in a push-up position with your hands on the floor. Lift your right knee straight up toward your right arm, then back down and repeat with your left leg.

  • Oblique Side Crunches

    Oblique Side Crunches

    Begin by lying on your side with your legs on top of each other and knees slightly bent. From there, crunch the side of your body as high as you can. Switch sides and repeat.

  • Plank


    Hold your body for a determined amount of time in a push-up position with either your arms extended, or with your entire forearm completely on the ground. To rest, put your knees on the ground.

  • Pop Squats

    Pop Squats

    Start low with your feet slightly wider apart than a normal squat. Jump into the air bringing your feet together then land back down into your squat.

  • Push-ups


    From a resting position on your stomach, push your body upward by extending your arms.

  • Side Planks

    Side Planks

    Lie on one side of your body with your legs extended and stacked on top of each other, using your elbow and forearm, push your body up until it forms a straight line from shoulders to ankles.

  • Squats


    Stand with your feet shoulder-width apart and mimic the movement of sitting into a chair. Be sure to keep your weight over your heels. Return to standing position.

  • Squats with Shoulder Presses

    Squat with Shoulder Press

    Simply squat, holding the dumbbells near your shoulders. When you stand up, raise the dumbbells until your elbows are almost completely straight.

  • Supermans


    Start by lying face down on a mat with your arms extended straight in front of you, simultaneously raise your arms, legs and chest off the ground and hold, return to your starting position and repeat.

  • Triceps Kickbacks

    Triceps Kickbacks

    Bend over at the waist and bring your elbows up in line with the sides of your body, keeping your arms at 90-degree angles with dumbbells in your hands. With your elbows in place, slowly straighten your arms out until your hands are in-line with the sides of your body (arms should be completely straight). Slowly bring your arms back to a 90-degree angle again and repeat.

Want to take your workouts to the next level? Try using a pair of dumbbells like the BowFlex SelectTech Dumbbells. If you don't have access to weights, everyday objects such as frozen water bottles or cans of soup, can be used as substitutes. For a cardio workout you can try at home, checkout the BowFlex Max Trainer or BowFlex Treadmills.