Circuit Training - Anaerobic/Cardiovascular
Frequency: 6 days on, 1 day off (Day 6)
Time: 20-45 minutes
Circuit training is a great way to achieve the benets 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 tness level increases. Repeat the process with Circuit 3. Do not let your heart rate exceed
220, minus your resting heart rate. Perform each rep of each exercise slowly. Count three seconds up and three seconds down.
Chest Bench Press 8-12
Legs Leg Press 8-12
Back Seated Lat Rows 8-12
Legs Calf Raise 8-12
Trunk Seated Abdominal Crunch 8-12
Days 1 & 3
Shoulders Seated Shoulder Press 8-12
Legs Leg Extension 8-12
Back Narrow Pulldowns 8-12
Trunk Seated Abdominal Crunch 8-12
Arms Standing Biceps Curl 8-12
Days 2 & 4
Shoulders Crossover Seated Rear Deltoid Rows 8-12
Arms Triceps Pushdown 8-12
Legs Calf Raise 8-12
Trunk Trunk Rotation 8-12
Days 5 & 7
Assembly Manual
31
To Next Page
Loading...
