Bowflex Motivator Strength Training System - Manual (Page 15)

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 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
Chest
Aerobic Exercise
Legs
Aerobic Exercise
Back
Aerobic Exercise
Legs
Aerobic Exercise
Trunk
Aerobic Exercise
Exercise
Bench Press
30 - 60 Seconds
Squat
30 - 60 Seconds
Seated Lat Rows
30 - 60 Seconds
Leg Curl
30 - 60 Seconds
Resisted Abdominal Crunch
30 - 60 Seconds
Reps
8-12
8-12
8-12
8-12
8-12
Circuit 1
Body Part
Shoulders
Aerobic Exercise
Legs
Aerobic Exercise
Back
Aerobic Exercise
Trunk
Aerobic Exercise
Arms
Exercise
Seated Shoulder Press
30 - 60 Seconds
Lying Leg Extension
30 - 60 Seconds
Lying Lat Pulldowns
30 - 60 Seconds
Functional Low Back Extension
30 - 60 Seconds
Standing Biceps Curl
Reps
8-12
8-12
8-12
8-12
8-12
Circuit 2
The Workouts
13