True Aerobic Circuit Training
Frequency: 2-3 times per week
Time: 20-60 minutes
Circuit training is a great way to achieve the benets 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 tness 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.
Any type of aerobic exercise can be used for this routine. Some examples are: jumping jacks, jogging in place, or stair climbing.
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 Calf Raise 8-12
Aerobic Exercise 30-60 Seconds
Trunk Seated Abdominal Crunch 8-12
Aerobic Excercise 30-60 Seconds
Circuit 1
Shoulders Seated Shoulder Press 8-12
Aerobic Exercise 30-60 Seconds
Legs Leg Extension 8-12
Aerobic Exercise 30-60 Seconds
Back Reverse Grip Pulldown 8-12
Aerobic Exercise 30-60 Seconds
Trunk Trunk Rotation 8-12
Aerobic Exercise 30-60 Seconds
Arms Standing Biceps Curl 8-12
Circuit 2
Assembly Manual
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