Circuit Training - Anaerobic/Cardiovascular - Bowflex PR3000 Owner's Manual

Circuit Training - Anaerobic/Cardiovascular

Frequency: 3 days on, 1 day off (Day 6)
Time: 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 the
process with Circuit 3. Do not let your heart rate exceed 220, minus your resting heart rate. Perform each rep of each
exercise slowly. Count three seconds up and three seconds down.
Body Part
Days 1 & 3
Chest
Legs
Back
Legs
Trunk
Days 2 & 4 Body Part
Shoulders
Legs
Back
Trunk
Arms
Body Part
Days 5 & 7
Shoulders
Arms
Legs
Trunk
Workouts
Exercise
Bench Press
Squat
Stiff Arm Pulldowns
Standing Extension
Seated Abdominal Crunch
Exercise
Seated Shoulder Press
Leg Extension
Narrow Pulldown with Hand Grips
Standing Low Back Extension
Seated Biceps Curl
Exercise
Shoulder Shrug
Triceps Pushdown
Standing Hip Adduction
Trunk Rotation
15
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
Reps
8-12
8-12
8-12
8-12