Circuit Training - Anaerobic/Cardiovascular - Bowflex PR1000 Assembly And Owner's Manual

Circuit Training - Anaerobic/Cardiovascular

Frequency: 6 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.
Days 1 & 3 Chest
Legs
Back
Legs
Trunk
Days 2 & 4 Shoulders
Legs
Back
Trunk
Arms
Days 5 & 7
Shoulders
Arms
Legs
Trunk
Bench Press
Leg Press
Seated Lat Rows
Calf Raise
Seated Abdominal Crunch
Seated Shoulder Press
Leg Extension
Narrow Pulldowns
Seated Abdominal Crunch
Standing Biceps Curl
Crossover Seated Rear Deltoid Rows
Triceps Pushdown
Calf Raise
Trunk Rotation
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