Bowflex 2 manual True Aerobic Circuit Training

The Workouts

TRUE AEROBIC CIRCUIT TRAINING

FREQUENCY: 2-3 TIMES PER WEEK TIME: ABOUT 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 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. 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
	Aerobic Rowing	30 - 60 Seconds
	Legs	Leg Press	8-12
	Aerobic Rowing	30 - 60 Seconds
	Back	Seated Lat Rows	8-12
	Aerobic Rowing	30 - 60 Seconds
	Legs	Seated Leg Curl	8-12
	Aerobic Rowing	30 - 60 Seconds
	Trunk	Seated Resisted Abdominal Crunch	8-12
	Aerobic Rowing	30 - 60 Seconds

Circuit 2	Body Part	Exercise	Reps
	Shoulders	Seated Shoulder Press	8-12
	Aerobic Rowing	30 - 60 Seconds
	Legs	Lying Leg Extension	8-12
	Aerobic Rowing	30 - 60 Seconds
	Back	Lying Lat Pulldowns	8-12
	Aerobic Rowing	30 - 60 Seconds
	Trunk	Low Back Extension	8-12
	Aerobic Rowing	30 - 60 Seconds
	Arms	Standing Biceps Curl	8-12

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