Product specifications

Owner’s Manual
19
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
Circuit 3
Body Part Exercise Reps
Chest Bench Press 8-12
Legs Squat 8-12
Back Bent Over Row 8-12
Trunk Seated Abdominal Crunch 8-12
Body Part Exercise Reps
Shoulders Seated Shoulder Press 8-12
Legs Leg Extensions 8-12
Back Seated Lat Pulldowns 8-12
Trunk Standing Low Back Extension 8-12
Arms Biceps Curl 8-12
Body Part Exercise Reps
Shoulders Shoulders 8-12
Arms Arms 8-12
Trunk Trunk 8-12