Bowflex Xtreme 2 SE Owner's Manual page 21

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
Circuit 2
Circuit 3
Time: About 20-45 Minutes
Body Part Exercise
Chest Bench Press
Legs Squat
Back Bent Over Row
Trunk Seated Abdominal Crunch
Body Part Exercise
Shoulders Seated Shoulder Press
Legs Leg Extensions
Back Seated Lat Pulldowns
Trunk Standing Low Back Extension
Arms Biceps Curl
Body Part Exercise
Shoulders Shoulders
Arms Arms
Trunk Trunk
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Owner's Manual
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