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The Workouts
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 the aerobic rowing 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 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.
Body Part
Chest
Aerobic Rowing
Legs
Aerobic Rowing
Back
Aerobic Rowing
Legs
Aerobic Rowing
Trunk
Aerobic Rowing
Exercise
Standing Chest Press
30 - 60 Seconds
Standing Hip Extension
30 - 60 Seconds
Seated Lat Row
30 - 60 Seconds
Standing Leg Kickback
30 - 60 Seconds
Standing Oblique Crunch
30 - 60 Seconds
Reps
8-12
8-12
8-12
8-12
8-12
Circuit 1
Body Part
Shoulders
Aerobic Rowing
Legs
Aerobic Rowing
Back
Aerobic Rowing
Trunk
Aerobic Rowing
Arms
Exercise
Shoulder Shrug
30 - 60 Seconds
Standing Hip Flexion w/Knee Flexion
30 - 60 Seconds
Stiff Arm Pulldown
30 - 60 Seconds
Standing Low Back Extension
30 - 60 Seconds
Standing Biceps Curl
Reps
8-12
8-12
8-12
8-12
8-12
Circuit 2