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The Workouts
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
Body Part
Chest
Legs
Back
Legs
Trunk
Exercise
Standing Chest Press
Standing Leg Kickback
Standing Lat Row Alternating
Standing Hip Abduction
Standing Trunk Rotation
Reps
8-12
8-12
8-12
8-12
8-12
Circuit 2
Body Part
Shoulders
Back
Trunk
Arms
Legs
Exercise
Seated Shoulder Press
Lying Lat fly
Seated Low Back Extension
Standing Biceps Curl
Leg Press
Reps
8-12
8-12
8-12
8-12
8-12
Body Part
Shoulders
Arms
Trunk
Legs
Exercise
Standing Rear Deltoid Row
Rope Pushdown
Standing Resisted Oblique Crunch
Leg Extension
Leg Curl
Reps
8-12
8-12
8-12
8-12
8-12
Circuit 3