The Workouts
TRUE AEROBIC CIRCUIT TRAINING
FREQUENCY: | TIME: ABOUT |
Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine. By returning to the aerobic rowing exercise between each set you are increasing your aerobic capacity, endurance and burning fat as energy. The idea is to move quickly from exercise to exercise, taking only as much rest between sets as it takes to set up the next exercise (less than 20 seconds). One circuit equals one set of each exercise. Initially, start with completing one round of Circuit 1. Then add an additional round of the same circuit. Once you reach three rounds of Circuit 1, add one round of Circuit 2. Add additional rounds of Circuit 2 as your fitness level increases. Repeat process with Circuit 3. Do not let your heart rate exceed 220 minus your age. Perform each rep of each exercise slowly and with perfect technique. Count three seconds up and three seconds down.
Circuit 1 | Body Part | Exercise | Reps |
| Chest | Bench Press | |
| Aerobic Rowing | 30 - 60 Seconds |
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| Legs | Leg Press | |
| Aerobic Rowing | 30 - 60 Seconds |
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| Back | Seated Lat Rows | |
| Aerobic Rowing | 30 - 60 Seconds |
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| Legs | Seated Leg Curl | |
| Aerobic Rowing | 30 - 60 Seconds |
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| Trunk | Seated Resisted Abdominal Crunch | |
| Aerobic Rowing | 30 - 60 Seconds |
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Circuit 2 | Body Part | Exercise | Reps |
| Shoulders | Seated Shoulder Press | |
| Aerobic Rowing | 30 - 60 Seconds |
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| Legs | Lying Leg Extension | |
| Aerobic Rowing | 30 - 60 Seconds |
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| Back | Lying Lat Pulldowns | |
| Aerobic Rowing | 30 - 60 Seconds |
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| Trunk | Low Back Extension | |
| Aerobic Rowing | 30 - 60 Seconds |
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| Arms | Standing Biceps Curl | |
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