| No. |
Program |
Approx. Time Per Set |
Program Description |
| 1 |
Warm-up/Cool Down |
5-6 mins. |
Warm-up/cool down before and after program |
| 2 |
Design Your Own Program |
Various |
List the exercises in the order you wish to perform them |
| 3 |
Beginner/Express Program |
6-8 mins. |
Multi joint program exercising 2 or 3 muscle groups per exercise |
| 4 |
Intermediate Program |
15-20 mins. |
More challenging workout using 12 major muscle groups |
| 5 |
Advanced Women’s Program |
20-25 mins. |
Very challenging workout using 12 major muscle groups |
| 6 |
Advanced Men’s Program |
20-25 mins. |
Very challenging workout using 12 major muscle groups |
| 7 |
Split Program Day 1 |
12-15 mins. |
Works back, shoulders, biceps and forearms |
| 8 |
Split Program Day 2 |
12-15 mins. |
Works legs, chest, triceps and abdominals |
| 9 |
Express Circuit |
10-12 mins |
Express program with 4 one-minute aerobic stations |
| 10 |
Total Body Circuit |
20-25 mins. |
Total body program with 4 four-minute aerobic stations |
| 11 |
Youth Program |
6-8 mins. |
Multi-joint program |
| 12 |
Abdominal Program |
6-7 mins. |
5 abdominal/lower back exercises |
| 13 |
Lower Back Program |
7-8 mins. |
8 lower back, hamstring and abdominal exercises |
| 14 |
Hip, Thigh and Buttocks Program |
6-7 mins. |
6 lower body exercises |
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