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Circuit Training – Anaerobic/Cardiovascular
Frequency: 2-3 Times Per Week Time: About 20-45 Minutes
Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick,
challenging routine. 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. Repeat process with Circuit
3. Do not let your heart rate exceed 220 minus your age. Perform each rep of each exercise slowly and with perfect
technique. Count three seconds up and three seconds down. Warm-up with 5-15 minutes
of rowing or some other aerobic exercise before starting your circuits.
Circuit 1
Circuit 2
Body Part
Chest
Legs
Back
Legs
Trunk
Exercise
Bench Press
Leg Press
Seated Lat Row
Seated Leg Curl
Seated Resisted Abdominal Crunch
Reps
8-12
8-12
8-12
8-12
8-12
Body Part
Shoulders
Legs
Back
Trunk
Arms
Exercise
Seated Shoulder Press
Lying Leg Extension
Lying Lat Pulldowns
Low Back Extensions
Standing Biceps Curl
Reps
8-12
8-12
8-12
8-12
8-12
Body Part
Shoulders
Arms
Legs
Trunk
Legs
Exercise
Rear Deltoid Rows
Lying Triceps Extensions
Leg Curl
Seated Resisted Oblique Crunch
Seated (Straight Leg) Calf Raise
Reps
8-12
8-12
8-12
8-12
8-12
Circuit 3
The Workouts