Bowflex Xtreme 2 SE User Manual download pdf (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

Seated Abdominal Crunch

30–60 Seconds

Reps

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

Leg Extension

30–60 Seconds

Seated Lat Pulldowns

30–60 Seconds

Standing Low Back Extension

30–60 Seconds

Biceps Curl

Reps

8-12

Circuit 2

1 2 ... 10 11 12 13 14 15 16 17 18 19 20 ... 72 73

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Bowflex Xtreme 2 SE User Manual Page 15

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