For users who are starting to exercise or for users who exercise very occasionally. The workout focuses on cardiovascular 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 brisk walk with 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 5 minutes
Suggestions: Slalom Skier, Sky Stepper or Rower
Rest for 2 minutes
Piece 2 - Strength Building Equipment
Select your second piece of equipment. Piece 2 should be a strength building machine.
Complete 10 reps
Suggestions: Pull Down Challenger, Squat Push, or Sit Up Bench
Rest for 2 minutes
Piece 3 - Cardiovascular Equipment
Select your third piece of equipment. Piece 2 should be a cardio vascular machine.
Workout at your desired pace for 5 minutes
Suggestions: Health Walker, Arm & Pedal Bike, Tai Chi Discs or Horse Rider
Rest for 2 minutes
Piece 4 - Cardiovascular Equipment
Select your forth piece of equipment. Piece 4 should be a cardio vascular machine.
Workout at your desired pace for 5 minutes
Suggestions: Slalom Skier, Sky Stepper or Rower
Rest for 2 minutes
Piece 5 - Strength Building Equipment
Select your fifth piece of equipment. Piece 5 should be a strength building machine.
Complete 10 reps
Suggestions: Power Push, Parallel Rails or Pull Up Bars
Rest for 2 minutes
Piece 6 - Cardiovascular Equipment
Select your sixth piece of equipment. Piece 6 should be a cardio vascular machine.
Workout at your desired pace for 5 minutes
Suggestions: Health Walker, Arm & Pedal Bike, Tai Chi Discs or Horse Rider
Rest for 2 minutes
Cool Down
At the end of your workout, we advise taking around 5-10 minutes to cool down with a brisk walk with 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.