Bowflex XTL - Manual (Page 17)

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 the aerobic rowing 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. 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
Aerobic Rowing
Legs
Aerobic Rowing
Back
Aerobic Rowing
Legs
Aerobic Rowing
Trunk
Aerobic Rowing
Exercise
Bench Press
30 - 60 Seconds
Leg Press
30 - 60 Seconds
Seated Lat Rows
30 - 60 Seconds
Seated Hamstring 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 Rowing
Legs
Aerobic Rowing
Back
Aerobic Rowing
Trunk
Aerobic Rowing
Arms
Exercise
Seated Shoulder Press
30 - 60 Seconds
Lying Leg Extension
30 - 60 Seconds
Lying Lat Pulldowns
30 - 60 Seconds
Functional Lower Back Extension
30 - 60 Seconds
Standing Biceps Curl
Reps
8-12
8-12
8-12
8-12
8-12
Circuit 2
The Workouts 15