Bowflex Revolution Owners Manual - Page 29

27 The Workouts 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. Do not let your heart rate exceed 220 minus your age. 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 Aerobic Rowing Legs Aerobic Rowing Back Aerobic Rowing Legs Aerobic Rowing Trunk Aerobic Rowing Exercise Standing Chest Press 30 - 60 Seconds Standing Hip Extension 30 - 60 Seconds Seated Lat Row 30 - 60 Seconds Standing Leg Kickback 30 - 60 Seconds Standing Oblique Crunch 30 - 60 Seconds Reps 8-12 8-12 8-12 8-12 8-12 Circuit 2 Body Part Shoulders Aerobic Rowing Legs Aerobic Rowing Back Aerobic Rowing Trunk Aerobic Rowing Arms Exercise Shoulder Shrug 30 - 60 Seconds Standing Hip Flexion w/Knee Flexion 30 - 60 Seconds Stiff Arm Pulldown 30 - 60 Seconds Standing Low Back Extension 30 - 60 Seconds Standing Biceps Curl Reps 8-12 8-12 8-12 8-12 8-12