Seated Bike
Starting Position: Adjust the seat so that your legs have just a slight knee bend when your foot is at the bottom position.
Increase the resistance until you are challenged yet can keep good cycling form.

Rowing
1. Start by placing feet on foot plates and grabbing rowing bar.
2. Explode with your legs and pull with your arms to an extended position.
3. Return to the starting position and repeat according to the program. Try to keep your back somewhat straight throughout movement and just use your legs and arm.

    Stair Climber
    Place your feet on the steps and adjust the 

    resistance so that you are climbing at a fairly 

    quick pace.
    Continue to climb but do not lean on the arms or

    support yourself with your arms.

 Treadmill
 Start by placing the speed at a comfortable walk. 

 If you want increase the speed until you are into

 a jog or run.
 You can also place the treadmill on an incline to 

 increase the difficulty.

 Rowing 
 1. Start by placing feet on foot plates and 

 grabbing rowing bar. 
 2. Explode with your legs and pull with your 

 arms to an extended position. 
 3. Return to the starting position and repeat  

 according to the program. Try to keep your 

 back somewhat straight throughout movement 

 and just use your legs and arm.

        Jump Rope (basic 2 feet)
        Start with the jump rope in each hand.
        Jump off the ground and start swinging the jump

        rope under your feet.
        Continue jumping up and down as you bring the

        jump rope under your feet.
        Continue for the prescribed number of jumps or 

        time.

 Target Heart Rate Walking
 Make sure your heart rate strap is placed in the 

 proper position.
 To determine your target heart rate you can use 

 the formula
 220 - Age=______ * .7 & .75= _____
 If this is too intense then choose a lower 

 percentage.
 Make sure to check with your trainer first to see 

 what level they want your heart rate at.