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Bowflex Xtreme2 SE - after 2013 Manual

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Owner’s Manual
20
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
Aerobic Exercise 30 – 60 Seconds
Legs Squat 8-12
Aerobic Exercise 30 – 60 Seconds
Back Bent Over Row 8-12
Aerobic Exercise 30 – 60 Seconds
Trunk Seated Abdominal Crunch 8-12
Aerobic Exercise 30 – 60 Seconds
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 Seated Lat Pulldowns 8-12
Aerobic Exercise 30 – 60 Seconds
Trunk Standing Low Back Extension 8-12
Aerobic Exercise 30 – 60 Seconds
Arms Biceps Curl 8-12
… 22 …


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