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
Suggestions: Pull Down Challenger, Squat Push, or Sit Up Bench
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
Suggestions: Health Walker, Arm & Pedal Bike, Tai Chi Discs or Horse Rider
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
Suggestions: Slalom Skier, Sky Stepper or Rower
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
Suggestions: Power Push, Parallel Rails or Pull Up Bars
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
Suggestions: Health Walker, Arm & Pedal Bike, Tai Chi Discs or Horse Rider
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.