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Bowflex PR3000 Home Gym - 2013 Manual

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Workouts
True Aerobic Circuit Training
Frequency: 2-3 times per week
Time: 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.
Body Part Exercise Reps
Chest Bench Press 8-12
Aerobic Exercise 30-60 Seconds
Legs Squat 8-12
Aerobic Exercise 30-60 Seconds
Back Narrow Pulldowns with Handgrips 8-12
Aerobic Exercise 30-60 Seconds
Legs Standing Hip Abduction 8-12
Aerobic Exercise 30-60 Seconds
Trunk Seated Abdominal Crunch 8-12
Aerobic Excercise 30-60 Seconds
Circuit 1
Body Part Exercise Reps
Shoulders Seated Shoulder Press 8-12
Aerobic Exercise 30-60 Seconds
Legs Leg Extension 8-12
Aerobic Exercise 30-60 Seconds
Back Stiff Arm Pulldowns 8-12
Aerobic Exercise 30-60 Seconds
Trunk Seated Abdominal Crunch 8-12
Aerobic Exercise 30-60 Seconds
Arms Seated Biceps Curl 8-12
Circuit 2
Owner’s Manual
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