Beginners Workout

Beginners Workout Beginners Workout

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


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 


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 


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 


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


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.