Bowflex 003-3211-120108A Benutzerhandbuch

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.

Chest

Bench Press

8-12

Aerobic Exercise

30-60 Seconds

Legs

Leg Press

8-12

Aerobic Exercise

30-60 Seconds

Back

Seated Lat Rows

8-12

Aerobic Exercise

30-60 Seconds

Legs

Seated Calf Raise

8-12

Aerobic Exercise

30-60 Seconds

Trunk

Seated Resisted Abdominal Crunch

8-12

Aerobic Excercise

30-60 Seconds

Shoulders

Seated Shoulder Press

8-12

Aerobic Exercise

30-60 Seconds

Legs

Leg Extension

8-12

Aerobic Exercise

30-60 Seconds

Back

Narrow Pulldowns

8-12

Aerobic Exercise

30-60 Seconds

Trunk

Seated Low Back Extension

8-12

Aerobic Exercise

30-60 Seconds

Arms

Standing Biceps Curl

8-12

Owner’s Manual

Owner’s Manual