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. Repeat process with Circuit 3. 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. Warm-up with 5-15 minutes of rowing or some other aerobic exercise before starting your circuits.
Body Part
Exercise
Reps
Page
Chest
Bench Press
8-12
18
Aerobic Rowing
30 - 60 Seconds
10
Legs
Leg Press
8-12
46
Aerobic Rowing
30 - 60 Seconds
Back
Seated Lat Rows
8-12
30
Aerobic Rowing
30 - 60 Seconds
Legs
Seated Leg Curl
8-12
48
Aerobic Rowing
30 - 60 Seconds
Trunk
Seated (resisted) Abdominal Crunch
8-12
43
Aerobic Rowing
30 - 60 Seconds
Circuit 1
Body Part
Exercise
Reps
Page
Shoulders
Seated Shoulder Press
8-12
21
Aerobic Rowing
30 - 60 Seconds
10
Legs
Lying Leg Extension
8-12
50
Aerobic Rowing
30 - 60 Seconds
Back
Lying Lat Pulldowns
8-12
30
Aerobic Rowing
30 - 60 Seconds
Trunk
Functional Low Back Extension
8-12
29
Aerobic Rowing
30 - 60 Seconds
Arms
Standing Biceps Curl
8-12
37
Circuit 2
The Workouts
15
