Circuit Training Anaerobic / Cardiovascular - Bowflex Xtreme Assembly Instructions & Owner's Manual

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CIRCUIT TRAINING - ANAEROBIC/CARDIOVASCULAR
FREQUENCY: 2-3 TIMES PER WEEK TIME: ABOUT 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 process with Circuit 3. 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.
Circuit 1
Body Part
Chest
Legs
Back
Legs
Trunk
Circuit 2 Body Part
Shoulders
Legs
Back
Trunk
Arms
Body Part
Circuit 3
Shoulders
Arms
Legs
Trunk
The Workouts
Exercise
Bench Press
Squat
Seated Lat Row
Leg Curl
Seated Abdominal Crunch
Exercise
Seated Shoulder Press
Leg Extensions
Seated Lat Pulldowns
Standing Low Back Extension
Biceps Curl
Exercise
Crossover Rear Delt Rows
Triceps Pushdown
Leg Curl
Seated Oblique Crunch
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