Nautilus Bowflex Xtreme SE Owner's Manual

Contents

Nautilus Bowflex Xtreme SE Owner's Manual Manual pdf 19 page image

Bowflex Xtreme ® SE Owner’s Manual 17Circuit Training – Anaerobic/CardiovascularFrequency: 2-3 Times Per Week Time: About 20-45 MinutesCircuit 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 ittakes to set up the next exercise (less than 20 seconds). One circuit equals one set of each exercise. Initially, start withcompleting one round of Circuit 1. Then add an additional round of the same circuit. Once you reach three rounds ofCircuit 1, add one round of Circuit 2. Add additional rounds of Circuit 2 as your fitness level increases. Repeat processwith Circuit 3. Do not let your heart rate exceed 220 minus your resting heart rate. Perform each rep of each exerciseslowly and with perfect technique. Count three seconds up and three seconds down.Circuit 1Circuit 2Body PartChestLegsBackTrunkExerciseBench PressSquatSeated Lat RowSeated Abdominal CrunchReps8-128-128-128-12Body PartShouldersLegsBackTrunkArmsExerciseSeated Shoulder PressLeg ExtensionsSeated Lat PulldownsStanding Low Back ExtensionBiceps CurlReps8-128-128-128-128-12Body PartShouldersArmsTrunkExerciseCrossover Rear Deltoid RowsTriceps PushdownSeated Oblique CrunchReps8-128-128-12Circuit 3The Workouts