Bowflex XTL - Manual (Page 16)

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 resting heart rate. 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
Legs
Back
Legs
Trunk
Exercise
Bench Press
Leg Press
Seated Lat Row
Seated Hamstring Curl
Resisted Abdominal Crunch
Circuit 1
Body Part
Shoulders
Legs
Back
Trunk
Arms
Exercise
Seated Shoulder Press
Lying Leg Extensions
Lying Lat Pulldowns
Functional Lower Back Extensions
Standing Biceps Curl
Circuit 2
Body Part
Shoulders
Arms
Legs
Trunk
Legs
Exercise
Rear Deltoid Rows
Lying Triceps Extensions
Prone Leg Curls
Resisted Oblique Crunch
Seated Calve Raises
Reps
8-12
8-12
8-12
8-12
8-12
Reps
8-12
8-12
8-12
8-12
8-12
Reps
8-12
8-12
8-12
8-12
8-12
Circuit 3
The Workouts 14