Bowflex Strength Training System manual Circuit Training ANAEROBIC/CARDIOVASCULAR

12	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 resting heart rate. Perform each rep of each exercise slowly and with perfect technique. Count three seconds up and three seconds down.

Circuit 1

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

Circuit 2

Circuit 3

Body Part	Exercise	Reps
Shoulders	Seated Shoulder Press	8-12
Legs	Lying Leg Extensions	8-12
Back	Lying Lat Pulldowns	8-12
Trunk	Functional Low Back Extensions	8-12
Arms	Standing Biceps Curl	8-12
Body Part	Exercise	Reps
Shoulders	Rear Deltoid Rows	8-12
Arms	Lying Triceps Extensions	8-12
Legs	Lying (Prone) Leg Curls	8-12
Trunk	Resisted Oblique Crunch	8-12