Bowflex Classic Home Gym - Manual (Page 17)

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 Exercise Reps
Chest Bench Press 8-12
Legs Leg Press 8-12
Back Seated Lat Row 8-12
Legs Seated Calf Raise 8-12
Trunk Seated Resisted Abdominal Crunch 8-12
Days 1 & 3
Body Part Exercise Reps
Shoulders Seated Shoulder Press 8-12
Legs Leg Extension 8-12
Back Narrow Pulldowns 8-12
Trunk Seated Low Back Extension 8-12
Arms Standing Biceps Curl 8-12
Days 2 & 4
Body Part Exercise Reps
Shoulders Crossover Rear Delt Rows 8-12
Arms Triceps Pushdown 8-12
Legs Seated Calf Raise 8-12
Trunk Trunk Rotation 8-12
Days 5 & 7
Workouts
Owner’s Manual
16
Owner’s Manual
17