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The Workouts
True Aerobic Circuit 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
capacity,
endmance
and bmning
flit as energg,. The idea is to move quickly
flom
exercise
to exercise,
raking
only as much
rest
between
sets as it rakes 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
rotmd
of the same
circuit.
Once
you reach
three
rounds
of Circuit
1, add
one round
of Circuit
2. Add additional
rotmds
of Circuit
2 as your fimess
level increases.
Do not let your heart
rate exceed
220 minus
your resting
heart
rote. 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:
j umpingjacks,
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
Trunk
Seated
Abdominal
Crunch
8-12
Aerobic
Exercise
30 - 60 Seconds
Circuit
2
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
18
go_Mlex
Xceed"
()_,_qler's Manual
Costco BFX
Xceed OM FINAL
print.indd
20
8,'16/2006
3:40:03 PM
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