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WEIGHT lOSS WORkOUTS
CARdIO bURN: Promotes weight loss by
increasing and decreasing the resistance,
while keeping you in your fat burning zone.
segments repeat every 60 seconds.
MUSClE TONER: Tones muscles by
adjusting resistance gradually while keeping
you in your fat burning zone. segments
change every 30 seconds. Time based goal
with 10 difficulty levels to choose from.
STRENGTH bUIldER: Time segments vary
from 30 to 90 seconds long to challenge your
stamina and strength. Time based goal with
10 difficulty levels to choose from.
segment
warm up
60 second Program segments - Repeat
Level
1
2
3
4
5
6
1
1
2
2
3
3
3
2
1
2
2
3
4
4
3
1
2
2
4
5
5
4
1
2
2
5
6
6
5
2
3
5
6
7
7
6
2
3
5
7
8
8
7
2
3
5
8
9
9
8
2
3
5
9
10 10 11 11 12 12 12 12 11 11 10 10
9
3
4
5
10 11 11 12 12 13 13 13 13 12 12 11 11 10
10
3
4
8
11 12 12 13 13 14 14 14 14 13 13 12 12 11
11
3
6
10 12 13 13 14 14 15 15 15 15 14 14 13 13 12 10
12
3
6
10 13 14 14 15 15 16 16 16 16 15 15 14 14 13 10
13
5
9
13 14 15 15 16 16 17 17 17 17 16 16 15 15 14 13
14
5
9
13 15 16 16 17 17 18 18 18 18 17 17 16 16 15 13
15
5
9
13 16 17 17 18 18 19 19 19 19 18 18 17 17 16 13
16
5
9
13 17 18 18 19 19 20 20 20 20 19 19 18 18 17 13
segment
warm up
seconds 60 60 60 60 30 30 30 30 30 30 30 30 30 30 30 30 60 60 60 60
Level
1
2
3
4
5
6
1
1
1
1
2
2
2
2
1
1
2
3
2
3
3
1
2
2
3
3
3
4
2
2
2
3
3
4
5
3
3
3
3
4
4
6
3
3
3
4
4
5
7
4
4
4
4
6
6
8
4
4
4
5
7
7
9
4
4
5
5
8
8
10
4
5
5
6
9
11 11 11
STRENGTH bUIldER
segment
warm up
seconds 60 60 60 60 30 60 90 60 90 45 60 45 90 90 30 30 60 60 60 60
Level
1
2
3
4
5
6
1
1
1
1
2
2
2
2
1
1
1
2
3
2
3
1
1
1
2
4
3
4
1
1
1
2
5
4
5
1
2
2
2
5
5
6
1
2
2
3
6
5
7
1
2
2
3
7
6
8
1
1
1
2
9
8
9
2
2
2
3
11 10 11
10
2
3
4
5
12 12 12 11 12 12 11 12 12 11 12 12
CARdIO bURN
7
8
9
10 11 12 13 14 15 16 17 18 19 20
4
4
5
5
5
5
4
4
3
5
5
6
6
6
6
5
5
4
6
6
7
7
7
7
6
6
5
7
7
8
8
8
8
7
7
6
8
8
9
9
9
9
8
8
7
9
9
10 10 10 10
9
9
8
10 10 11 11 11 11 10 10
9
MUSClE TONER
Program segments - Repeat
7
8
9
10 11 12 13 14 15 16 17 18 19 20
3
3
2
2
3
3
2
2
3
3
4
2
3
3
4
2
3
3
4
4
3
3
4
4
3
3
4
4
5
3
4
4
5
3
4
4
5
5
4
4
5
5
4
4
5
5
6
4
5
5
6
4
5
5
7
7
6
6
7
7
6
6
7
8
8
7
7
8
8
7
7
8
9
10
8
8
9
11
8
8
11 11
9
9
12 12
9
9
13 13
Program segments - Repeat
7
8
9
10 11 12 13 14 15 16 17 18 19 20
2
1
2
2
1
2
2
1
2
3
2
2
3
2
2
3
2
2
4
2
3
4
2
3
4
2
3
5
3
4
5
3
4
5
3
4
5
4
5
5
4
5
5
4
5
6
5
5
6
5
5
6
5
5
7
5
6
7
5
6
7
5
6
9
8
8
9
8
8
9
8
8
9
10 11
9
10 11
9
10 11
Cool down
3
3
2
3
1
4
3
2
2
1
5
4
2
2
1
6
5
2
2
1
7
6
5
3
2
8
7
5
3
2
9
8
5
3
2
9
5
3
2
5
4
3
8
4
3
6
3
6
3
9
5
9
5
9
5
9
5
Cool down
3
2
1
1
1
4
3
2
1
1
4
3
2
2
1
5
3
2
2
2
5
3
3
3
3
6
4
3
3
3
7
4
4
4
4
8
5
4
4
4
5
5
4
4
6
5
5
4
Cool down
2
2
1
1
1
3
2
1
1
1
4
2
1
1
1
5
2
1
1
1
5
2
2
2
1
6
3
2
2
1
7
3
2
2
1
9
2
1
1
1
2
1
1
1
3
2
2
1
29
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