Elliptical Machine Skiing (female)
Stand upright on the machine and do not lean forward or backward. You should be able to balance without leaning the handles for support. Avoid gripping the handles too tightly. Look straight ahead. Move your body in a skiing motion.
Vibrate Plate Standing (female)
Stand in the centre. Move your feet shoulder width apart with a very slight bend in the knee. Arms on the handle. Move both feet.
Walking on Stepmill
Flat Feet: Always keep your feet flat and avoid jumping on your toes. If you do this, your front foot muscles will get stronger. In simple words, land on your whole feet including your heel. Steady Pace: Keep your pace steady and maintain a speed of around 60 to 80 steps in a minute.
Stationary Bike Run (version 4)
After adjusting your bike, start. Find a pace/resistance that allows you to work at the suggested rate of perceived exertion (RPE) on a scale of 1 (easy) to 10 (extremely hard). RPE is how hard it feels to work at the level of resistance you've chosen. If it feels too hard, back off on
Rowing Straight Back (with rowing machine) (female)
The Catch: Start with a proper set-up at the front of the machine. Shins should be vertical, lats engaged, shoulders relaxed, and core braced. Torso should be leaning forward at a 1 o’clock position with shoulders in front of hips. From this position, you will be able to create a powerful push-off of the
Lever Seated Leg Press
Sit on machine with back on padded support. Place feet on platform. Grasp handles to sides. Push platform away by extending knees and hips. Return and repeat.
Barbell Single Leg Split Squat (female)
Stand facing away from bench. Position bar on back of shoulders and grasp barbell to sides. Extend leg back and place top of foot on bench. Squat down by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending
Lever Elliptical Static Walk
Step on pedal platforms and grasp handle rails. Select "quick start" or enter the program. Pedal forward by placing weight on one foot, allowing the other foot to move forward. Alternate with the opposite side until momentum allows continued forward rotation.
Elliptical Lateral Walk
Step onto the machine facing the monitor. Begin pedalling to turn it on. Start pedalling at an even pace. Do not lock your knees. Turn up the resistance. Change up your direction on the pedals. Use the swing arms. Increase the incline and resistance as you go.
Bicycle Recline Walk
Adjust Your Seat. Stretch It Out. Warm-Up on The Cycle. Maintain Proper Form. Select the Right Resistance Try Interval Training. Select the Right Duration.
Hip Thrusts (Female)Body weight
Lie with your upper back supported on a bench and your feet planted on the floor in front of you. Lower your hips down so your glutes almost come in contact with the floor. Pressing through your heels and squeezing your glutes, return to the start position.
