The Workouts
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 nlove quickly horn
exercise to exercise, taking only as nluch 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 acid an additional round of the same circuit. Once you reach three rounds of Circuit
1, acid one round of Circuit 2. Acid additional rounds of Circuit 2 as your fitness level increases. Do not let your heart rate exceed 220 minus your age.
Pelfbrm each rep of each exercise slowly and with pelf>ct technique. Count three seconds up and three seconds down.
Warm-up with 5-15 minutes of rowing or some other aerobic exercise befi_re starting your circuits.
Circuit 1
Circuit 2
Chest Bench Press 8 12 19
Aerobic Rowing 30 - 60 Seconds
Legs Leg Press 8 12 51
Aerobic Rowing 30 60 Seconds
Back Seated Lat Rows 8-12 34
Aerobic Rowing 30 60 Seconds
Legs Seated Leg Curl 8-1_ 53
Aerobic Rowing 30 - 60 Seconds
Trunk Seated Resisted Abdominal Crunch 8 12 47
Aerobic Rowing 30 - 60 Seconds
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Shoulders Seated Shoulder Press 8 12 23
Aerobic Rowing 30 60 Seconds
Legs Lying Leg Extension 8-12 54
Aerobic Rowing 30 60 Seconds
Back Lying Lat Ptflldowns 8-12 32
Aerobic Rowing 30 - 60 Seconds
Trtmk Low Back Extension 8 12 33
Aerobic Rowing 30 - 60 Seconds
Arms Standing Biceps Curl 8 12 41
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