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EXERCISE
GUIDE cont.i
FORWARD & REVERSE
ELLIPTICAL MOTION
WORKOUT
Select a lead foot and press down in a
forward motion. Keep your knees
slightly bent. Make 2 full cycles slowly
then quickly. Pause - then make 2 full
cycles slowly then quickly in a reverse
motion. Maintain a secure grip on the
handlebars.
ROUTINE: 2 FORWARD SLOW
2 FORWARD QUICK
2 REVERSE SLOW
2 REVERSE QUICK
FORWARD SQUAT/KNEE
BEND WORKOUT
Select a lead foot and press down in a
forward motion. Keep your knees slightly
bent, pedal slowly - whilst pedalling
slowly lower your body (Approx 4 inches
- 10cm) keep your back straight and
vertical. In this position, make 8 full
cycles. Return to normal body position
and make 8 full cycles. Repeat for 4
cycles then 2 cycles.
ROUTINE: 8 FORWARD
(LOWERING YOUR BODY)
8 FORWARD
(NORMAL BODY POSITION)
REPEAT FOR 4 & 2 CYCLES. THEN
TRY THE WHOLE ROUTINE
PEDALLING IN REVERSE MOTION.
WORKOUTS: VARY YOUR WORKOUTS
AND MAKE UP NEW ROUTINES.
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