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Precor Resistance Training Program #1 - The 30-Minute Circuit Training Workout for Overall Health and Fitness

This 30-minute circuit training routine combines cardiovascular exercise with resistance training to maximize the effectiveness of your workout. The goal of the workout is not to maximize strength gains or cardiovascular fitness, but rather to build strength and burn calories in an efficient manner. This program is specifically designed for the time-crunched individual - it is a total body workout that focuses on the major muscle groups.

Workout Details:

Precor Machine: Any Precor Consumer Strength Training System *

Total Time: 25-30 minutes

Goal: Provide a total body workout that builds strength and burns calories when you're limited on time.

* This exercise is to be performed on either the S3.21 or the S3.45. It is not available on the other Precor consumer strength machines.

As an alternative to performing this exercise on a machine, it can be performed on the floor. Simply lay face down on the floor, keeping your toes in contact with the ground. Lift your upper body up as high as you can off the floor, including your arms. Nothing should be touching the ground except your torso and legs. Repeat the exercise.

Warm Up:

Precor Machine:Any Precor EFX or similar cardio equipment that is effective for increasing core body temperature.

Time: 3 to 5 minutes

Stretch: Following the warm up, perform some basic stretches for the arms, shoulders, hamstrings, and quadriceps.

Level: 1-20

Workout Tips:

  • As you begin the resistance training portion of the workout, pay attention to your body as you exercise. Some muscle fatigue is normal, but if you feel any pain and/or discomfort, the exercise should be stopped immediately.
  • While performing resistance exercises, breathe normally and don't hold your breath. Inhale during the concentric phase (i.e., while the muscle is getting shorter) and exhale during the eccentric phase (i.e., when the muscle is getting longer).
  • Perform the exercises in a slow and controlled manner over a full range of motion.
  • As you become more comfortable with the exercise routine, challenge yourself by first increasing the number of repetitions, then the weight.
  • Consult a qualified health and fitness professional if you are a beginner or have specific questions.

Workout:

Basics: After you have completed the warm-up, start the resistance training portion of the workout. Complete the designated number of sets for each pair of exercises before moving to the next pair of exercises. For example, perform 12 to 15 repetitions of biceps curls followed by 12-15 repetitions of triceps extensions, and repeat this sequence twice before moving to the next pair of exercises.

Weight: This circuit training format will result in greater muscle fatigue with less weight due to the minimal rest between exercises. As a result, a good rule of thumb is to use about 40 to 60 percent of your usual weight for the same exercise.

Number of exercises: 8 (4 pairs)

Amount of rest between sets: 15-20 seconds

Amount of rest between exercise pairs: 45-60 seconds

Exercise Pairs Muscle(s) worked Number of repetitions/set Number of sets
Leg extension/leg press
Hamstring curl
Quadriceps
Hamstrings
12-15
12-15
2
2
Seated row
Bench press/chest press
Rhomboids
Pectorals
12-15
12-15
2
2
Biceps curl
Triceps extension
Biceps
Triceps
12-15
12-15
2
2
Abdominal crunches
Back extensions
Rectus abdominus
Erector spinae
20-30
10-15
2
2
1. Leg Extension
Muscles worked: Quadriceps
Number of Repetitions: 8-12
Number of sets: 2-3
Description: http://precor.com/images/wrk_str_legext2.jpg
2. Leg Press
Muscles worked: Quadriceps, gluteus maximus & medius, hamstrings
Number of Repetitions: 8-12
Number of sets: 2-3
Description: http://precor.com/images/wrk_str_legpress.jpg
3. Hamstring curl
Muscles worked: Hamstring
Number of repetitions: 8-12
Number of sets: 2-3
Description: http://precor.com/images/wrk_str_legcurl.jpg
4. Seated row
Muscles worked: Latissimus dorsi, biceps, posterior deltoid, rhomboids
Number of Repetitions: 8-12
Number of sets: 2-3
Description: http://precor.com/images/wrk_str_seatedrow.jpg
5. Chest Press
Muscles worked: Pectorals
Number of Repetitions: 12-15
Number of sets: 2
Description: http://precor.com/images/wrk_str_chestpress.jpg
6. Biceps Curl
Muscles worked: Biceps
Number of Repetitions: 12-15
Number of sets: 2
Description: http://precor.com/images/wrk_str_bicepcurl.jpg
7. Triceps Extension
Muscles worked: Triceps
Number of Repetitions: 12-15
Number of sets: 2
Description: http://precor.com/images/wrk_str_triextension.jpg
8. Abdominal crunch
Muscles worked: Rectus abdominus
Number of repetitions: 10-15
Number of sets: 2
Description: http://precor.com/images/wrk_str_backext.jpg
9. Back extension
Muscles worked: Erector spinae
Number of repetitions: 8-12
Number of sets: 2-3
Description: http://precor.com/images/wrk_str_backext.jpg

Workout courtesy of Jessica Smith, Fitness Consultant.