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4. Perform the first strength exercise when
prompted.
When the first strength exercise segment begins,
the name of the first strength exercise will appear
in the display for a few seconds. The time will
pause and flash in the display. Next, the display
will show the recommended number of repetitions
for the first strength exercise.
Step off the elliptical
exerciser and pre-
pare to begin the first
strength exercise.
Every few seconds,
the console will
sound a tone; when
a tone sounds, perform one repetition of the exer-
cise. Exercise with a slow, steady motion; do not
perform more than one repetition each time a tone
sounds. The display will count down the repetitions
as you perform them.
Note: Refer to a weight training manual or exer-
cise guide if you are unfamiliar with the correct
form for each strength exercise. When performing
lunges, alternate legs with each repetition. When
performing dumbbell rows, perform half the repeti-
tions with your right arm and half the repetitions
with your left arm. The strength exercises require
the use of dumbbells and an inflatable exercise
ball (not included).
To purchase dumbbells or an
exercise ball, call 1-888-533-1333.
5. Continue the cross training program.
When you have performed the recommended
number of repetitions, the words START PEDAL-
ING will appear in the display. To continue the
cross training program, step onto the elliptical
exerciser and start pedaling. the pedals will auto-
matically adjust to the resistance setting for the
next segment.
The program will continue in this way until the last
segment ends. Then, the words PROGRAM
DONE will appear in the display.
6. Follow your progress with the display.
See step 4 on page 14.
7. Measure your heart rate if desired.
See step 5 on page 15.
8. Turn on the fan if desired.
See step 6 on page 15.
9. When you are finished exercising, the console
will turn off automatically.
See step 7 on page 15.
