Thursday 15/02/2024

Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.

• Rowing Machine Workouts

Description:

Complete a series of intervals with varying durations: 1 minute, 3 minutes, 5 minutes, 3 minutes, and 1 minute. Each high-intensity interval is followed by a 2-minute light activity period for recovery.

Format:

1. Warm-up: 5-10 minutes of light cardio to prepare your body.

2. Interval Training Program:

• 1st Interval: 1 minute high intensity, followed by 2 minutes light activity.

• 2nd Interval: 3 minutes high intensity, followed by 2 minutes light activity.

• 3rd Interval: 5 minutes high intensity, followed by 2 minutes light activity.

• 4th Interval: 3 minutes high intensity, followed by 2 minutes light activity.

• 5th Interval: 1 minute high intensity.

3. Cool down: 5-10 minutes of stretching or light cardio to aid recovery.

• Button Sequences for Rowing Machines

Objective:

To configure the rowing machine for a specific workout, follow the button sequences below based on your machine model.

For Models PM3/PM4:

1. Press B, D, E; navigate to the main menu.

2. Select workout type: D, 4A for intervals, 2B to customize time.

3. Confirm with E; repeat D, 2B, E to set each interval.

4. Adjust recovery time: D, 2B, E; D, 2C for 2 minutes, E.

5. Confirm settings: D, 2C, 2E to start.

For Model PM5:

1. Press B, 4D; navigate to the workout settings.

2. Select 4A for intervals, 2B to customize time.

3. Confirm with E; repeat D, 2B, E for interval setup.

4. For recovery: D, 2B, E; D, 2C, E for 2 minutes rest.

5. Finalize: D, 2C, 2E to begin workout.

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FULL WEEKS PROGRAM BELLOW

Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.

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