Circuit Training - Anaerobic/Cardiovascular - Bowflex Classic Home Gym Owner's Manual

Circuit Training - Anaerobic/Cardiovascular

Frequency: 3 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.
Body Part
Days 1 & 3
Chest
Legs
Back
Legs
Trunk
Body Part
Days 2 & 4
Shoulders
Legs
Back
Trunk
Arms
Body Part
Days 5 & 7
Shoulders
Arms
Legs
Trunk
Workouts
Exercise
Bench Press
Leg Press
Seated Lat Row
Seated Calf Raise
Seated Resisted Abdominal Crunch
Exercise
Seated Shoulder Press
Leg Extension
Narrow Pulldowns
Seated Low Back Extension
Standing Biceps Curl
Exercise
Crossover Rear Delt Rows
Triceps Pushdown
Seated Calf Raise
Trunk Rotation
17
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
Reps
8-12
8-12
8-12
8-12