Core

Beginner

1. Crunches
2. Side Ankle Taps
3. Mountain Climbers
4. Reverse Crunches

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Core

Intermediate

1. Crunch with Knee Lift
2. Russian Twist
3. Russian Twist with Knee Lift
4. Standing Bicycle Crunch

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Core

Advanced

1. Russian Twist
2. Alt Tuck Crunch
3. Sit Up Pike
4. Knee to Elbow Plank
5. Mountain Climbers/ Crossover

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How To

Spinning Bike

1. Adjust seat height
2. Seat to be hip height
3. Adjust handlebar and tighten knob
4. Adjust seat
5. Handlebar to be adjusted and tighten
6. Slide feet in
7. Tighten foot straps
8. Level up with adding some resistance. By turning it to the + sign or remove resistance by turning it to the - sign. Pull hard on red lever to stop

How To

Tricep Dip Machine

1. Adjust seat
2. Adjust weight. Start with a comfortable weight
3. Lower back supported and push down on handlebars

How To

Back Extension

1. Select your weight
2. Choose a comfortable starting weight
3. Adjust backrest
4. Push back in line with hips and move to starting position

How To

Seated Leg Curl

1. Choose a comfortable starting weight
2. Raise or lower padding for legs
3. Adjust roller
4. Raise or lower the roller to fit just under the calves
5. Curl both legs back and inwards

How To

Abdominal Machine

1. Select comfortable starting weight
2. Push your back against and into the back of the machine. Brace your abs
3. Breath out while crunching forward

How To

Abductor Machine

1. Select comfortable starting weight
2. Adjust abductor legs
3. Push out as far as possible

How To

Assisted Pull-Ups

1. Adjust your weight to assist with the pull
2. The heavier the weight the easier the exercise
3. Knees go onto the knee board and glide down. Grab handlebars
4. Lower down your body and pull yourself up by pulling onto the handlebars

How To

Climb Mill

1. Press GO. Adjust intensity
2. Try and stay on top of stairs

How To

Hyper Extension

1. Test the height to see if it needs height adjustment
2. Adjust Pads to align with hip height
3. Lean forward, brace your abs, and tighten your glutes
4. Exhale as you come up. STOP once shoulders is in line with hips again

How To

Lats Pull-Down

1. Select a comfortable starting weight
2. Adjust rollers to fit above knees
3. Grab handle bars and lower yourself onto the seat. Lower both arms until elbows is shoulder height

How To

Seated Row

1. Adjust chest pad. Sit tight against it
2. Adjust seat height
3. Grab handles and pull elbows into sides

How To

Shoulder Press

1. Adjust seat height
2. Start off with a comfortable weight
3. Lower back into seat
4. Extend arms and lower down to shoulder height

How To

Stepper

1. Get safely onto the Stepper. Press GO
2. Select new intensity level. The higher the number the more difficult it becomes
3. Brace your abs and try to stay at the top of the stepper

How To

Treadmill

1. Make sure treadmill is in complete stand still before stepping onto it
2. Press GO, Select incline and speed
3. Start with a comfortable walk and stay as close as possible to the front of the treadmill
4. Familiarise yourself with the STOP or EMERGENCY button

How To

Adductor Machine

1. Adjust inner thigh pads
2. Adjust levers for optimal Adductor movement
3. Select starting weight
4. Support lower back
5. Squeeze legs together

How To

Assault Bike

1. Adjust seat hip height
2. Start pushing and pulling on handlebars

How To

Bicep Curl

1. Select seat height
2. Start with comfortable weight
3. Both elbows onto padding
4. Lift handle towards shoulders up to 90°

How To

Chest Press

1. Adjust seat comfortable height
2. Adjust both handlebars
3. Select starting weight
4. Start with elbows in line with shoulders
5. Support lower back against back rest
6. Push forward but don’t lock elbows

How To

Hybrid Bike

1. Select seat height
2. Secure shoelaces tucked away and foot straps tight
3. Press GO or select desirable program

How To

Krank

1. Select comfortable height for seated cranking
2. Add some resistance
3. Rotate and adjust for standing instead of seated

How To

Leg Extension

1. Adjust level at legs to get in comfortable
2. Adjust seat to support your lower back
3. Select start weight
4. Lift legs up in line with knees slow and controlled

How To

Leg Press

1. Adjust platform
2. Select starting weight
3. Place feet on platform so toes are NOT hiding behind knees
4. Knees should never go over toes while pressing down. Move your feet higher to prevent this from happening

How To

Lying Leg Curl

1. Adjust footrest
2. Adjust lever to get in comfortable
3. Select start weight
4. Elbows onto padding
5. Lift heels towards gluteus, slow and controlled

How To

Peck Fly-Rear Deltoid

1. Adjust both arms
2. Select comfortable starting weight
3. Support lower back and breath out while closing both arms

How To

Recumbent Bike

1. Adjust seat
2. Tighten foot straps
3. Press GO or select desirable program

How To

Rower

1. Adjust and tighten foot straps
2. Select comfortable starting resistance
3. Select program
4. Grab handlebars and row backwards
5. Don’t lock knees
6. Push away from heels while rowing backwards

How To

Seated Calf Raises

1. Load comfortable starting weight
2. Adjust roller pads just above 90 degrees knees
3. Lift heels as high as possible and lower them again as low as possible while keeping toes on footrest

How To

Standing Calf Raises

1. Adjust shoulder pads just above shoulders while still standing off equipment
2. Select comfortable starting weight
3. Move in under shoulder pads first before placing both feet on
4. Lifting heels as high as possible and lower heels as lower as possible while toes stay on footrest

How To

Upright Bike

1. Select seat to be hip height
2. Safely get onto the seat
3. Slide both feet on
4. Start pedalling
5. Press START

Evolve

Evolve 5x5 | Full body HIIT functional workout

Evolve

Lower body and Abs | HIIT functional workout

Evolve

8x4 | Full body HIIT functional workout

Full Body

Beginner

1. Chest Press
2. 45 Degree TRX Row
3. Goblet Squat
4. 45 degree hyperextension

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Full body

Intermediate

1. Push Up
2. Inverted TRX Row
3. Barbell Front squat
4. Dumbell Rdl

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Full body

Advance

1. Bench Press
2. Pull Up
3. Barbell Back Squat
4. Barbell Rdl

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Lower Body

Beginner

1. Squats
2. Deadlift
3. Calve Raises
4. Bridge
5. Lunges

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Lower Body

Intermediate

1. Goblet Squat
2. Deadlift
3. Bulgarian Squat
4. Hip Thrust
5. Walking Lunge

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Lower Body

Advanced

1. Deep Lunge
2. Bulgarian Bag Squat
3. Deadlift
4. Bulgarian Sissy Squat
5. Box Jump

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Upper Body

Beginner

1. Chest Press
2. Lat Pull Down
3. Push Up
4. Bent Over DB row

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Upper Body

Advanced

1. Incline Dumbbell Press
2. Chest Supported Row with Barbell
3. Overhead Press with Barbell
4. Pull ups or Lat Pull Downs
5. Incline Dumbells Curls
6. Overhead Triceps Extension

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