Operation Manual

The table below serves as a guideline for training schedules. You can adjust the time
or the intensity of your workout according to your comfort level and training goals.
Beginner
(max. 15 min/day)
Advanced
(max. 20 min/day)
Expert
(max. 30 min/day)
Warming up 1 x 30 s
30 Hz
1 x 30 s
30 Hz
2 different
exercises
1 x 30 s
30 Hz
3 different
exercises
Main workout 1 x 30 s
35 Hz
2 different
exercises
1 x 30 s
35 Hz
8 different
exercises
1 x 30 s
40 Hz
12 different
exercises
Cooling down 1 x 60 s
40 Hz
2 different
exercises
1 x 60 s
40 Hz
2 different
exercises
1 x 60 s
40 Hz
3 different
exercises
Follow up Week 1:
As above
Week 2:
Main workout
~ 45 s
Week 3:
Main workout
~ 60 s
Week 4:
Extra workouts
Week 1:
As above
Week 2:
Main workout ~ 45 s
Week 3:
Main workout ~ 60 s
Week 4:
Extra workouts
Week 5-8:
As week 1-4 with dynamic exercises
EN
SE7 11