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. 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
Aerobic Rowing 30 - 60 Seconds 10
Legs Leg Press 8-12 46
Aerobic Rowing 30 - 60 Seconds
Back Seated Lat Rows 8-12 30
Aerobic Rowing 30 - 60 Seconds
Legs Seated Leg Curl 8-12 48
Aerobic Rowing 30 - 60 Seconds
Trunk Seated (resisted) Abdominal Crunch 8-12 43
Aerobic Rowing 30 - 60 Seconds
Circuit 1
Body Part Exercise Reps Page
Shoulders Seated Shoulder Press 8-12 21
Aerobic Rowing 30 - 60 Seconds 10
Legs Lying Leg Extension 8-12 50
Aerobic Rowing 30 - 60 Seconds
Back Lying Lat Pulldowns 8-12 30
Aerobic Rowing 30 - 60 Seconds
Trunk Functional Low Back Extension 8-12 29
Aerobic Rowing 30 - 60 Seconds
Arms Standing Biceps Curl 8-12 37
Circuit 2
The Workouts
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