Bowflex 003-3211-120108A manual Circuit Training Anaerobic/Cardiovascular

Workouts

Circuit Training - Anaerobic/Cardiovascular

Frequency: 3 days on, 1 day off (Day 6)

Time: 20-45 minutes

Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine. 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 the process with Circuit 3. Do not let your heart rate exceed 220, minus your resting heart rate. Perform each rep of each exercise slowly. Count three seconds up and three seconds down.

Days 1 & 3	Body Part	Exercise	Reps
	Chest	Bench Press	8-12
	Legs	Leg Press	8-12
	Back	Seated Lat Row	8-12
	Legs	Seated Calf Raise	8-12
	Trunk	Seated Resisted Abdominal Crunch	8-12

Days 2 & 4	Body Part	Exercise	Reps
	Shoulders	Seated Shoulder Press	8-12
	Legs	Leg Extension	8-12
	Back	Narrow Pulldowns	8-12
	Trunk	Seated Low Back Extension	8-12
	Arms	Standing Biceps Curl	8-12

Days 5 & 7	Body Part	Exercise	Reps
	Shoulders	Crossover Rear Delt Rows	8-12
	Arms	Triceps Pushdown	8-12
	Legs	Seated Calf Raise	8-12
	Trunk	Trunk Rotation	8-12

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Owner’s Manual