Bowflex Strength Training System manual True Aerobic Circuit Training

The Workouts	13
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 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

Circuit 2

Body Part	Exercise	Reps
Chest	Bench Press	8-12
Aerobic Exercise	30 - 60 Seconds	8-12
Legs	Squat
Aerobic Exercise	30 - 60 Seconds	8-12
Back	Seated Lat Rows
Aerobic Exercise	30 - 60 Seconds	8-12
Legs	Leg Curl
Aerobic Exercise	30 - 60 Seconds	8-12
Trunk	Resisted Abdominal Crunch
Aerobic Exercise	30 - 60 Seconds
Body Part	Exercise	Reps
Shoulders	Seated Shoulder Press	8-12
Aerobic Exercise	30 - 60 Seconds	8-12
Legs	Lying Leg Extension
Aerobic Exercise	30 - 60 Seconds	8-12
Back	Lying Lat Pulldowns
Aerobic Exercise	30 - 60 Seconds	8-12
Trunk	Functional Low Back Extension
Aerobic Exercise	30 - 60 Seconds	8-12
Arms	Standing Biceps Curl