Bowflex 003-3211-120108A manual True Aerobic Circuit Training, Circuit Body Part Exercise Reps

Workouts

True Aerobic Circuit Training

Frequency: 2-3 times per week

Time: 20-60 minutes

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

Any type of aerobic exercise can be used for this routine. Some examples are: jumping jacks, jogging in place, or stair climbing.

Circuit 1	Body Part	Exercise	Reps
	Chest	Bench Press	8-12
	Aerobic Exercise	30-60 Seconds
	Legs	Leg Press	8-12
	Aerobic Exercise	30-60 Seconds
	Back	Seated Lat Rows	8-12
	Aerobic Exercise	30-60 Seconds
	Legs	Seated Calf Raise	8-12
	Aerobic Exercise	30-60 Seconds
	Trunk	Seated Resisted Abdominal Crunch	8-12
	Aerobic Excercise	30-60 Seconds

Circuit 2	Body Part		Exercise
	Shoulders		Seated Shoulder Press
	Aerobic Exercise		30-60 Seconds
	Legs		Leg Extension
	Aerobic Exercise		30-60 Seconds
	Back		Narrow Pulldowns
	Aerobic Exercise		30-60 Seconds
	Trunk		Seated Low Back Extension
	Aerobic Exercise		30-60 Seconds
	Arms		Standing Biceps Curl
		18

Reps

8-12

8-12

8-12

8-12

8-12

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