True Aerobic Circuit Training - Bowflex Classic Home Gym Owner's Manual

True Aerobic Circuit Training

Frequency: 2-3 times per week
Time: 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 Body Part
Chest
Aerobic Exercise
Legs
Aerobic Exercise
Back
Aerobic Exercise
Legs
Aerobic Exercise
Trunk
Aerobic Excercise
Body Part
Circuit 2
Shoulders
Aerobic Exercise
Legs
Aerobic Exercise
Back
Aerobic Exercise
Trunk
Aerobic Exercise
Arms
Workouts
Exercise
Bench Press
30-60 Seconds
Leg Press
30-60 Seconds
Seated Lat Rows
30-60 Seconds
Seated Calf Raise
30-60 Seconds
Seated Resisted Abdominal Crunch
30-60 Seconds
Exercise
Seated Shoulder Press
30-60 Seconds
Leg Extension
30-60 Seconds
Narrow Pulldowns
30-60 Seconds
Seated Low Back Extension
30-60 Seconds
Standing Biceps Curl
18
Owner's Manual
Reps
8-12
8-12
8-12
8-12
8-12
Reps
8-12
8-12
8-12
8-12
8-12