Bowflex Xceed Plus Owner's Manual download pdf (Page 19)

Bowﬂex Xceed

™

Plus Owner’s Manual

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.

Circuit 1

Circuit 2

Body Part

Chest

Legs

Back

Trunk

Exercise

Bench Press

Squat

Seated Lat Row

Seated Abdominal Crunch

Reps

8-12

Body Part

Shoulders

Legs

Back

Trunk

Arms

Exercise

Seated Shoulder Press

Leg Extensions

Seated Lat Pulldowns

Standing Low Back Extension

Biceps Curl

Reps

8-12

Body Part

Shoulders

Arms

Trunk

Exercise

Crossover Rear Deltoid Rows

Triceps Pushdown

Seated Oblique Crunch

Reps

8-12

Circuit 3

The Workouts

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Bowflex Xceed Plus Owner's Manual Page 19

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