Manual Energetics LB 1.1 (page 7 of 84) (English, French, Turkish)

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Intensity of Weight: high/moderate

Repetitions *: 8 – 12

Rest Periods: 30 seconds to 2 minutes

Sets *: 1 to 3

Recommended Days Per Week: 2 to 3

Important: To provide a total ﬁtness regimen, 2 to 3 days of aerobic activity should be performed in addition to

the 2 to 3 days of strength training workouts.

CIRCUIT TRAINING PROGRAMS

Best Suited For Individuals Who:

• Want to combine aerobic and strength training

• Have only 3 days per week to train

• Want a more general conditioning workout

• Have had trouble adhering to a program in the past

Intensity of Weight: moderate/low

Repetitions *: 15 – 20

Rest Periods: very little

Sets *: 1

Recommended Days Per Week: 3

Important: Vary your program from time to time to avoid staleness and to rest muscles and joints from repetitive

and possible excessive use.

Strength Trainers

• Once a week do a circuit training workout.

• Break your week up:

• One day strength training

• One day aerobic training

• One day circuit training

Avoid muscle staleness and enhance your aerobic ﬁtness by performing one week of circuit training after every

6 to 8 weeks of strength training.

Circuit Trainers

• If desired, do aerobic workouts every other day and between circuit training workouts.

Remember to rest at least one day per week.

• Include one strength training or aerobic workout in your weekly program.

* Repetitions: The number of times you perform a speciﬁc exercise.

* Sets: The number of times a given number of repetitions is performed (2 sets of 12 repetitions).

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Energetics LB 1.1 Manual

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