Bowflex Classic Home Gym - Manual (Page 18)

Workouts
True Aerobic Circuit Training
Frequency: 2-3 times per week
Time: 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 an aerobic 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 resting heart rate. Perform each rep of each exercise slowly and with perfect technique.
Count three seconds up and three seconds down.
Any type of aerobic exercise can be used for this routine. Some examples are: jumping jacks, jogging
in place, or stair climbing.
Body Part Exercise Reps
Chest Bench Press 8-12
Aerobic Exercise 30-60 Seconds
Legs Leg Press 8-12
Aerobic Exercise 30-60 Seconds
Back Seated Lat Rows 8-12
Aerobic Exercise 30-60 Seconds
Legs Seated Calf Raise 8-12
Aerobic Exercise 30-60 Seconds
Trunk Seated Resisted Abdominal Crunch 8-12
Aerobic Excercise 30-60 Seconds
Circuit 1
Body Part Exercise Reps
Shoulders Seated Shoulder Press 8-12
Aerobic Exercise 30-60 Seconds
Legs Leg Extension 8-12
Aerobic Exercise 30-60 Seconds
Back Narrow Pulldowns 8-12
Aerobic Exercise 30-60 Seconds
Trunk Seated Low Back Extension 8-12
Aerobic Exercise 30-60 Seconds
Arms Standing Biceps Curl 8-12
Circuit 2
Owner’s Manual
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Owner’s Manual
19