Bowflex The Xtreme2 Owner's Manual & Fitness Manual page 15

TRUE AEROBIC CI RCUIT TRAINING
FREQUENCY: 2-3 TIMES PER WEEK TIME: ABOUT 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 capaciD _,endurance and burning _at as energ)q
Tile idea is to move quickly from exercise to exercise, taking only as much rest between sets as it takes to set up tile 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 tile same circuit. Once you reach three rounds of Circuit 1, add one round of Circuit 2. Add additional
rounds of Circuit 2 as your fimess level increases. Do not let your heart rate exceed 220 minus your resting heart rate. Perform
each rep of each exercise sl(_vly and with pertbct technique. Count three seconds up and three seconds down.
Any D_peof aerobic exercise can be used fbr this routine. Some examples are: jumping jacks, jogging in place, or stair climbing.
Circuit 1
Chest Bench Press 8-12
Aerobic Exercise 30-60 Seconds
Legs Squat 8-12
Aerobic Exercise 30-60 Seconds
Back Seated Lat Rows 8-12
Aerobic Exercise 30-60 Seconds
Legs Leg Curl 8-12
Aerobic Exercise 30-60 Seconds
Trunk Seated Abdominal Crunch 8-12
Aerobic Exercise 30-60 Seconds
Circuit 2
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Shoulders Seated Shoulder Press 8-12
Aerobic Exercise 30-60 Seconds
Legs Leg Extension 8-12
Aerobic Exercise 30-60 Seconds
Back Seated Lat Pulldowns 8-12
Aerobic Exercise 30-60 Seconds
Trunk Standing Low Back Extension 8-12
Aerobic Exercise 30-60 Seconds
Arms Biceps Curl 8-12
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