True Aerobic Circuit Training - Bowflex Xceed Owner's Manual

True Aerobic Circuit Training

Frequency: 2-3 Times Per Week
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
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The Workouts
Time: About 20-60 Minutes
Body Part Exercise
Chest Bench Press
Aerobic Exercise 30 – 60 Seconds
Legs Squat
Aerobic Exercise 30 – 60 Seconds
Back Seated Lat Rows
Aerobic Exercise 30 – 60 Seconds
Trunk Seated Abdominal Crunch
Aerobic Exercise 30 – 60 Seconds
Body Part Exercise
Shoulders Seated Shoulder Press
Aerobic Exercise 30 – 60 Seconds
Legs Leg Extension
Aerobic Exercise 30 – 60 Seconds
Back Seated Lat Pulldowns
Aerobic Exercise 30 – 60 Seconds
Trunk Standing Low Back Extension
Aerobic Exercise 30 – 60 Seconds
Arms Biceps Curl
Reps
8-12
8-12
8-12
8-12
Reps
8-12
8-12
8-12
8-12
8-12
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