Printable Recreational Rider Workout

Coachseiji.com Circuit Training Example Workout Muscular Endurance for Vet class/Recreational Riders Goal = 2x per week
Exercise	Sets and Reps
Warm up:	10 minutes rowing on C2 rower, heart rate zones 1 and 2.
No Rest
Lower body circuit:	No rest between sets, repeat 2 times
Leg press	45 seconds
Single side hamstring curl	45 seconds per side
Walking lunges	one minute
Single side standing calf raises	30 seconds per side
5 minutes on Concept2 rower; all heart rate zone 2
No Rest	No rest between sets, repeat 2 times
Upper body circuit:
Dumbell low row (2:10 mark of video)	40 seconds per side
Dumbell chest press	40 Seconds
Lat pulldown (1:58 mark of video)	40 Seconds
Dumbell standing shoulder press	40 Seconds
5 minutes on Concept2 rower; all heart rate zone 2
No Rest
Core circuit:	No rest between sets, repeat 2 times before going to cardio station
Ab exercise of your choice	45 seconds
Ab exercise of your choice	45 seconds
Ab exercise of your choice	45 seconds
5 minutes on Concept2 rower; all heart rate zone 2
No Rest
Full body stretching	10 Minutes

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