Advanced Workout

Advanced workout Advanced workout

To be used as a general workout for users who already exercise regularly and have a good level of fitness. The workout focuses on cardio vascular exercise with an element of both upper and lower body strength building. 

Frequency: 1-2 times per week.

Equipment Required: Best suited to 6 machines, 4 cardio and 2 strength. Should 6 machines not be available, consider using the same piece of equipment multiple times.


Warm Up 

Prior to starting your workout, we advise taking around 10 minutes to warm up with a run, squats, lunges and stretches to prepare your body to exercise. If you’re in a local park, try and find a route with inclines and declines for best results.


Piece 1 - Cardiovascular Equipment

Select your first piece of equipment. Piece 1 should be a cardio vascular machine.

Workout at your desired pace for 10 minutes

Suggestions: Slalom Skier, Sky Stepper or Rower


Rest for 60 seconds


Piece 2 - Strength Building Equipment

Select your second piece of equipment. Piece 2 should be a strength building machine.

Complete 20 reps


Rest for 60 seconds


Piece 3 - Cardiovascular Equipment

Select your third piece of equipment. Piece 3 should be a cardio vascular machine.

Workout at your desired pace for 10 minutes 


Rest for 60 seconds


Piece 4 - Cardiovascular Equipment

Select your forth piece of equipment. Piece 4 should be a cardio vascular machine.

Workout at your desired pace for 10 minutes 


Rest for 60 seconds


Piece 5 - Strength Building Equipment

Select your fifth piece of equipment. Piece 5 should be a strength building machine.

Complete 20 reps 


Rest for 60 seconds


Piece 6 - Cardiovascular Equipment

Select your sixth piece of equipment. Piece 6 should be a cardio vascular machine.

Workout at your desired pace for 10 minutes


Rest for 60 seconds


Cool Down 

At the end of your workout, we advise taking around 5-10 minutes to cool down with a brisk walk, squats, lunges and stretches to finish your exercise. If you’re in a local park, try and find a route with inclines and declines for best results.


Notes: Should multiple pieces of equipment not be available, please use the same piece more than once or contact your facility owner with suggestions for new equipment.