True Aerobic Circuit Training - Bowflex PR3000 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.
Body Part
Circuit 1
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
Squat
30-60 Seconds
Narrow Pulldowns with Handgrips
30-60 Seconds
Standing Hip Abduction
30-60 Seconds
Seated Abdominal Crunch
30-60 Seconds
Exercise
Seated Shoulder Press
30-60 Seconds
Leg Extension
30-60 Seconds
Stiff Arm Pulldowns
30-60 Seconds
Seated Abdominal Crunch
30-60 Seconds
Seated Biceps Curl
16
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