Bowflex PR3000 Home Gym User 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