Workouts
True Aerobic Circuit Training
Frequency:
2-3 times per week
Time:
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.
!NYTYPEOFAEROBICEXERCISECANBEUSEDFORTHISROUTINE3OMEEXAMPLESAREJUMPINGJACKSJOGGING
in place, or stair climbing.
Body Part
Exercise
2EPS
Chest
Bench Press
8-12
Aerobic Exercise
30-60 Seconds
Legs
Leg Press
8-12
Aerobic Exercise
30-60 Seconds
Back
Seated Lat Rows
8-12
Aerobic Exercise
30-60 Seconds
Legs
Seated Calf Raise
8-12
Aerobic Exercise
30-60 Seconds
Trunk
Seated Resisted Abdominal Crunch
8-12
Aerobic Excercise
30-60 Seconds
Circuit 1
Body Part
Exercise
2EPS
Shoulders
Seated Shoulder Press
8-12
Aerobic Exercise
30-60 Seconds
Legs
Leg Extension
8-12
Aerobic Exercise
30-60 Seconds
Back
Narrow Pulldowns
8-12
Aerobic Exercise
30-60 Seconds
Trunk
Seated Low Back Extension
8-12
Aerobic Exercise
30-60 Seconds
Arms
Standing Biceps Curl
8-12
Circuit 2
Owner’s Manual
18
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