Bowflex Power Pro Owners Manual - Page 16

14 The Workouts 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. Circuit 1 Body Part Chest Legs Back Legs Trunk Exercise Bench Press Leg Press Seated Lat Row Seated Leg Curl Seated (resisted) Abdominal Crunch Reps 8-12 8-12 8-12 8-12 8-12 Page 18 46 30 48 43 Circuit 2 Body Part Shoulders Legs Back Trunk Arms Exercise Seated Shoulder Press Lying Leg Extension Lying Lat Pulldowns Functional Low Back Extension Standing Biceps Curl Reps 8-12 8-12 8-12 8-12 8-12 Page 21 50 30 29 37 Circuit 3 Body Part Shoulders Arms Legs Trunk Legs Exercise Rear Deltoid Rows Lying Triceps Extension Lying (prone) Leg Curl Seated (resisted) Oblique Crunch Seated (straight leg) Calf Raise Reps 8-12 8-12 8-12 8-12 8-12 Page 22 35 46 43 49