Bowflex Xtreme 2 SE manual Circuit

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

Circuit 2

Circuit 3

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	Seated Abdominal Crunch	8–12
Body Part	Exercise	Reps
Shoulders	Seated Shoulder Press	8–12
Legs	Leg Extensions	8–12
Back	Seated Lat Pulldowns	8–12
Trunk	Standing Low Back Extension	8–12
Arms	Biceps Curl	8–12
Body Part	Exercise	Reps
Shoulders	Crossover Rear Delt Rows	8–12
Arms	Triceps Pushdown	8–12
Legs	Leg Curl	8–12
Trunk	Seated Oblique Crunch	8–12