Bowflex Revolution manual Circuit Training Anaerobic/Cardiovascular, Frequency 2-3 Times Per Week

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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

Circuit 2

Circuit 3

Body Part	Exercise	Reps
Chest	Standing Chest Press	8-12
Legs	Standing Leg Kickback	8-12
Back	Standing Lat Row Alternating	8-12
Legs	Standing Hip Abduction	8-12
Trunk	Standing Trunk Rotation	8-12

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

Body Part	Exercise	Reps
Shoulders	Standing Rear Deltoid Row	8-12
Arms	Rope Pushdown	8-12
Trunk	Standing Resisted Oblique Crunch	8-12
Legs	Leg Extension	8-12
	Leg Curl	8-12