Bowflex Bowflex Xtreme 2 SE Spezifikationen PDF herunterladen (Seite 22)

Owner’s Manual

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 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 fitness 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.

Circuit 1

Circuit 2

Body Part Exercise Reps

Chest Bench Press 8-12