Exercises

Exercises that will transform your body

All of our workout routines consist of various exercises that are designed to lengthen your muscles through controlled movements. These challenging exercises will strengthen your muscles, sculpt your entire body and crush calories.

Centre Core

These exercises strengthen your central core.

Wheelbarrow

• Place the hands around the front platform and knees on the carriage • Lower the hips to a modified push-up position so that the shoulders, hips, and knees are in one line • Slide the carriage open with straight arms • Return the carriage to the front platform

Plank Bear

• Place the hands on the front platform and toes on the carriage • Slide carriage out by straightening legs to find a plank position • Flex the knees, bringing them underneath the hip line, whilst maintaining a neutral spine • Extend legs back out to the plank.

Plank Pike

• Place hands on or around the front platform and toes on the carriage. Open the carriage to create a plank position of the body • Keeping the legs straight, reach the hips up towards the ceiling to find a pike position • Lower the hips back into a plank

French Twist

• Place hands on the handlebars. The legs are crossed with feet on the carriage and the heels are raised • Keep the legs straight, inner thighs engaged, and shoulders square to the front platform • Push the carriage out by lowering the hips towards the springs, leading with the front leg hip. The body creates one long line from the head to the heels • Lift the hips towards the ceiling returning to the starting alignment

Upper Body

These exercises strengthen your upper body.

Cobra

• The hands are placed on the front edge of the platform and the knees on the carriage • Lower the hips to a modified push-up position • Bend the elbows to lower forearms onto the platform while sliding the carriage out • Straighten the arms to return the carriage to the front platform

Lat Pull Down

• Kneel on the carriage and face the back and grip around the sides of the back handlebars • Lift the hips slightly off the heels and pitch the body forward with the spine in neutral • Extend the arms resisting tension as the carriage travels toward the front platform • Slowly flex the elbows to return the carriage to the back platform

Kneeling Bicep Curls

• Kneel on the carriage and face the back platform and hold an underhand grip on the back handlebars • Lift the hips slightly off the heels and pitch the body forward with the spine in neutral • Stabilise the shoulders and extend the elbows resisting tension as the carriage travels toward the front platform • Slowly flex the elbows to bicep curl as the carriage returns to the back platform

Chest Opener

• Hold the long handles and face the back platform • Kneel on the carriage with the arms down by the sides of the body with palms facing backwards • Press the arms passed the hips to open the chest • Resist tension and bring the arms back to the sides of the body

Lower Body

These exercises strengthen your lower body.

Elevator Lunge

• Place one foot on the platform and the opposite toes on the carriage near the front • The carriage leg is straight with the heel raised • Flex the platform knee to descend into a lunge as the carriage opens • The carriage leg remains straight and the upper body tilts forward • Use the hamstrings and glutes to return to the starting position

Bungee Kick

• Wrap the bungee around the arch of the primary foot • Place the knees and hands on the carriage to make a “tabletop” position • Flex the primary leg to make a 90-degree angle and flex the foot • Maintain the alignment and lift the foot up into the strap creating more tension • Lower the leg back down, keeping constant tension on the bungee

Scrambled Eggs

• Kneel on the carriage, facing the back platform. Hold a foot strap and wrap it around the arch of the respective foot • The carriage knee is placed directly underneath the hip and the hands underneath the shoulders • The foot strap leg straightens out to the side of the carriage, reaching toward the floor • Keep the foot strap leg straight, and sweep the leg back, creating one long line from the respective shoulder to the toes • Resist tension as the leg lowers back to the side of the carriage

Power Side Splits

• Place one foot on the back platform and opposite tucks under the strap on the carriage, holding a red strap • Keep both legs straight and the body neutral, open the leg while resisting tension as the carriage travels forward transferring the body weight equally between both legs • Using both inner thighs equally with straight legs close the carriage back towards the back platform

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