Bowflex 2 manual Circuit Training ANAEROBIC/CARDIOVASCULAR

The Workouts

CIRCUIT TRAINING - ANAEROBIC/CARDIOVASCULAR

FREQUENCY: 2-3 TIMES PER WEEK TIME: ABOUT 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 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. Warm-up with 5-15 minutes of rowing or some other aerobic exercise before starting your circuits.

Circuit 1	Body Part	Exercise	Reps
	Chest	Bench Press	8-12
	Legs	Leg Press	8-12
	Back	Seated Lat Row	8-12
	Legs	Seated Leg Curl	8-12
	Trunk	Seated Resisted Abdominal Crunch	8-12

Circuit 2	Body Part	Exercise	Reps
	Shoulders	Seated Shoulder Press	8-12
	Legs	Lying Leg Extension	8-12
	Back	Lying Lat Pulldowns	8-12
	Trunk	Low Back Extensions	8-12
	Arms	Standing Biceps Curl	8-12

Circuit 3	Body Part	Exercise	Reps
	Shoulders	Rear Deltoid Rows	8-12
	Arms	Lying Triceps Extensions	8-12
	Legs	Leg Curls	8-12
	Trunk	Seated Resisted Oblique Crunch	8-12
	Legs	Seated (Straight Leg) Calf Raise	8-12

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