Bowflex Ultimate 2 - Manual (Page 21)

19
The Workouts
Circuit Training – Anaerobic/Cardiovascular
Frequency: 2-3 Times Per Week Time: About 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 process with Circuit 3. Do not let your heart rate exceed
220 minus your age. Perform each rep of each exercise slowly and with perfect technique. Count three
seconds up and three seconds down. Warm-up with 5-15 minutes of rowing or some other aerobic exercise
before starting your circuits.
Circuit 1
Circuit 2
Body Part
Chest
Legs
Back
Legs
Trunk
Exercise
Bench Press
Leg Press
Seated Lat Row
Leg Curl Knee Flexion
Seated Resisted Abdominal Crunch
Reps
8-12
8-12
8-12
8-12
8-12
Body Part
Shoulders
Legs
Back
Trunk
Arms
Exercise
Seated Shoulder Press
Lying Leg Extension
Lying Lat Pulldowns
Low Back Extensions
Standing Biceps Curl
Reps
8-12
8-12
8-12
8-12
8-12
Body Part
Shoulders
Arms
Legs
Trunk
Legs
Exercise
Rear Deltoid Rows
Lying 45° Triceps Extensions
Leg Curl Knee Flexion
Seated Resisted Oblique Crunch
Seated Calf Press
Reps
8-12
8-12
8-12
8-12
8-12
Circuit 3