Circuit Training Anaerobic / Cardiovascular; Seated Lat Rows; Crossover Rear Deltoid Rows; Biceps Curl - Nautilus Bowflex Xtreme SE Owner's Manual

Circuit Training – Anaerobic/Cardiovascular
Frequency: 2-3 Times Per Week
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
Trunk
Circuit 2
Body Part
Shoulders
Legs
Back
Trunk
Arms
Circuit 3
Body Part
Shoulders
Arms
Trunk
The Workouts
Time: About 20-45 Minutes
Exercise
Bench Press
Squat
Seated Lat Row

Seated Abdominal Crunch

Exercise
Seated Shoulder Press
Leg Extensions
Seated Lat Pulldowns

Standing Low Back Extension

Biceps Curl

Exercise

Crossover Rear Deltoid Rows

Triceps Pushdown

Seated Oblique Crunch
Reps
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
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