Cardio
Stationary Bike
Muscles Worked: Quads, Hamstrings, Calves, Cardiovascular system
How to use: Adjust seat and handle a height at which your most extended leg has a slight knee bend. Slide your feet into the pedal slots and rotate them with your feet. To adjust the difficulty, rotate the knob to add or remove resistance to the pedals. Alternatively, use the up and down arrows to adjust resistance to your desired pace and difficulty. Pro-tip: Tighten the knob quickly to slow down the bike.
Rowing Machine
Muscles Worked: Traps, Lats, Biceps, Core, Glutes, Hamstrings, Quads, Cardiovascular system
How to use: Adjust the foot platforms to the appropriate size and strap your feet in. The strap should lay just past the toes on the foot. Grip the handle. Start the movement with your knees bent to your chest and arms extended. Extend your legs, then push your upper body away from the machine and finally pull the handle towards your chest. Reverse the movement by extending your arms, slightly leaning forward and bending your knees. Repeat. To adjust the difficulty, move the resistance bar on the side of the machine. 10 is maximum resistance and 1 is minimum resistance. Pro-tip: Pull the handle toward your chest by leading with your elbows for the best form.
Treadmill
Muscles worked: Quads, Hamstrings, Glutes, Calves, Cardiovascular system
How to use: Press the green button to begin movement. Adjust the speed to the desired pace by pressing the up or down arrows on the right hand side. Adjust the incline by pressing the up or down arrows on the left hand side. To finish the workout, press the red button. Make sure that emergency hand stop is up for the machine to function. Pro-tip: Increasing the incline will target your hamstrings and glutes, just like a hike up a hill.
Stair Climber
Muscles worked: Quads, Hamstrings, Glutes, Calves, Cardiovascular system
How to use: Step up onto the machine and press the green button to begin. Use the handles for stability. To adjust the pace, press the plus or minus buttons. Pro-tip: Keep your weight in your legs, rather than leaning on the handle-bars for a better leg workout.
Curve Treadmill
Muscles Worked: Quads, Hamstrings, Glutes, Calves, Cardiovascular system
How to use: Step onto the machine and hold onto the bars for support. This machine works off of your own speed. To begin, simply start walking. Adjust your own pace as you would regularly. Pro-tip: Putting your stride further in front of your body will increase the speed, while putting your stride directly below your body will decrease the speed.
Jacob's Ladder
Muscles worked: Glutes, Hamstrings, Core, Cardiovascular system
How to use: Secure the belt around your waist and begin to climb the machine, one rung at a time. The speed will increase as you near the top of the machine and decrease as you approach the floor. Pro-tip: Keep your core engaged to help you balance during your climb
Synergy Step Ups
Muscles worked: Glutes, Hamstrings, Quads
How to use: Attach the platform to the pole at your desired height. Place your foot on the center of the platform and stand up to a full extension, then lower yourself back to the floor with control. To adjust difficulty, hold weights in your hands. Pro-Tip: Lean forward at a slight angle throughout your step up to target your glutes, or keep your upper body in an upright position to target your quads.
