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The Workouts
Circuit Training - Anaerobic/Cardiovascular
Frequency:
2-3 Times
Per Week
Time:
About
20-45 Minutes
Circuit
trainh_g
is a great
way to achieve
the
benefits
of strength
training
and
cardiow_scular
trainh_g
ii1 one
quick,
challenging
routine.
The
idea
is to move
quickly
f_om
exercise
to exercise,
taking
only
as much
rest
between
sets
as it
rakes
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
Giicuit
1, add
one
round
of Circuit
2. Add
additional
rotmds
of Circuit
2 as your
fitness
level
increases.
Repeat
process
with
Circuit
3. Do
not
let your
heart
rate
exceed
220
minus
your
resdng
heart
rate.
Perform
each
rep
of each
exercise
slowly
and
with
perfect
technique.
Count
three
seconds
up and
three
seconds
down.
Circuit
1
Chest
Bench Press
8-12
i,egs
Squat
8-12
Back
Seated Lat Row
8-112
Trunk
Seated Abdonflnal
Crunch
8-112
Circuit
2
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
Circuit
3
Shoulders
Crossover
Rear Deltoid Rows
8-12
Arms
Triceps Pushdown
8-112
Trunk
Seated Oblique
Crunch
8-12
gox_flex
Xceed'"
Ox_qler's
Manual
17
Costco BFX
Xceed OM FINAL_olint.ii_dd
19
8,'16,'2006
3:40:03 PM
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