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