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Bowflex Xceed
™
Owner’s Manual
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 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
Chest
Aerobic Exercise
Legs
Aerobic Exercise
Back
Aerobic Exercise
Trunk
Aerobic Exercise
Exercise
Bench Press
30
– 60 Seconds
Squat
30
– 60 Seconds
Seated Lat Rows
30
– 60 Seconds
Seated Abdominal Crunch
30
– 60 Seconds
Reps
8-12
8-12
8-12
8-12
Circuit 1
Body Part
Shoulders
Aerobic Exercise
Legs
Aerobic Exercise
Back
Aerobic Exercise
Trunk
Aerobic Exercise
Arms
Exercise
Seated Shoulder Press
30
– 60 Seconds
Leg Extension
30
– 60 Seconds
Seated Lat Pulldowns
30
– 60 Seconds
Standing Low Back Extension
30
– 60 Seconds
Biceps Curl
Reps
8-12
8-12
8-12
8-12
8-12
Circuit 2
The Workouts
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