14
Perform the first strength exercise when
prompted.
When the
first
strength
exercise
segment
begins, an
indicator
will light
next to the name of the strength exercise on the
left side of the display. The recommended num-
ber of repetitions for the first strength exercise will
also appear in the display.
Step off the exerciser and prepare to begin the
first strength exercise. The display will count
down the repetitions as you perform the exercise.
Exercise with a slow, steady motion; do not per-
form more than one repetition each time the num-
ber in the reps display changes.
Note: The strength exercises require the use of
the included dumbbells. Refer to a weight training
manual or exercise 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, per-
form half the repetitions with your right arm and
half the repetitions with your left arm.
Continue the crosstrainer program.
When you have performed the recommended
number of repetitions, step onto the exerciser and
begin pedaling. The pedals will automatically
adjust to the resistance level programmed for the
next segment. The program will continue in this
way until the last segment ends.
Follow your progress with the display.
See step 4 on page 11.
Measure your heart rate if desired.
See step 5 on page 11
When you are finished exercising, the console
will turn off automatically.
See step 6 on page 11.
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