Bowflex Ultimate 2 - Manual (Page 22)

20
The Workouts
True Aerobic Circuit Training
Frequency: 2-3 Times Per Week Time: About 20-60 Minutes
Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one
quick, challenging routine. By returning to the aerobic rowing exercise between each set you are increasing
your aerobic capacity, endurance and burning fat as energy. 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. 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.
Body Part
Chest
Aerobic Rowing
Legs
Aerobic Rowing
Back
Aerobic Rowing
Legs
Aerobic Rowing
Trunk
Aerobic Rowing
Exercise
Bench Press
30 - 60 Seconds
Leg Press
30 - 60 Seconds
Seated Lat Rows
30 - 60 Seconds
Leg Curl Knee Flexion
30 - 60 Seconds
Seated Resisted Abdominal Crunch
30 - 60 Seconds
Reps
8-12
8-12
8-12
8-12
8-12
Circuit 1
Body Part
Shoulders
Aerobic Rowing
Legs
Aerobic Rowing
Back
Aerobic Rowing
Trunk
Aerobic Rowing
Arms
Exercise
Seated Shoulder Press
30 - 60 Seconds
Lying Leg Extension
30 - 60 Seconds
Lying Lat Pulldowns
30 - 60 Seconds
Low Back Extension
30 - 60 Seconds
Standing Biceps Curl
Reps
8-12
8-12
8-12
8-12
8-12
Circuit 2