The Workouts
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 fi'Onl exercise to exelzise, 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 rolmd of Circuit 1. Then add an additional round of the sanle circuit. Once you reach three
rounds of Circuit 1, add one rolmd of Circuit 2. Acid 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 age. Perform each rep of each exercise slowly and with perfect technique. Count three seconds up and three
seconds down. _Varm-up with 5-15 minutes of rowing or some other aerobic exercise before starting your circuits.
Circuit 1
Chest Bench Press 8 12 19
Legs Leg Press 8 12 51
Back Seated Lat Row 8-12 34
Legs Seated Leg Curl 8-12 53
Trunk Seated Resisted Abdominal Crunch 8-12 47
Circuit 2
Shotflders Seated Shotflder Press 8 12 23
Legs Lying Leg Extension 8-12 54
Back Lying Eat Ptflldowns 8-12 32
Trunk Low Back Extensions 8-12 33
Arms Standing Biceps Curl 8-12 41
Circuit 3
Shotflders Rear Deltoid Rows 8 12 24
Arms Lying Triceps Extensions 8 12 37
Legs Leg Curl 8 12 50
Trunk Seated Resisted Oblique Crtmch 8-12 47
Legs Seated (Straight Leg) Calf Raise 8-12 54
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