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4 T
HE WORKOUTS
4.1 WORKOUT OVERVIEWS
This section lists the Total Body Trainer’s pre-programmed workouts. For more detailed information,
see Section 4.2, titled Using the Workouts. The following workouts are accessible via the ARROW
keys.
QUICK START is the fastest way to begin exercising and bypasses the steps involved in select-
ing a specific workout program. After the QUICK START key is pressed, a constant-level work-
out begins. The intensity level does not change automatically.
MANUAL is a workout in which the intensity level does not change automatically.
RANDOM is an interval training workout of constantly changing intensity levels that occur in no
regular pattern or progression.
CROSS-TRAIN AEROBICS simulates the experience of working with a personal trainer. The
MESSAGE CENTER displays prompts at different times to emphasize pushing, pulling, total
body, lower body, speed changes, and forward/reverse motion. This versatile workout promotes
maximum cross-training benefits.
CROSS-TRAIN REVERSE continuously alternates five minutes of forward motion with two min-
utes of backward motion to cross-train different muscle groups.
HILL is an interval-training workout combining “hills” and “valleys” of different intensity levels,
which is proven to provide effective, time-efficient cardiovascular results.
4.2 USING THE WORKOUTS
This section provides detailed information on setting up and using workouts. For quick-reference
setup steps, see the chart near the end of the section.
TO BEGIN A WORKOUT
To mount the Total Body Trainer, grasp the handles and carefully step on the pedals. To dismount,
step off the pedals while still holding the handles. Then let go of the handles.
Press START or begin pedaling to activate the console. The MESSAGE CENTER displays,
"SELECT WORKOUT USING ARROW KEYS OR PRESS QUICK START". If it displays a different
message, press the CLEAR key twice in rapid succession.
SELECTING AND USING QUICK START
QUICK START is the fastest way to begin exercising and bypasses the steps of selecting a spe-
cific workout program. At the MESSAGE CENTER prompt to select a workout, press the QUICK
START key. The workout begins at an intensity level that remains the same unless manually
changed. After 12 seconds, the MESSAGE CENTER displays a prompt to enter weight, which
the computer requires to calculate total calories.
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