Elliptical Trainer

Also called elliptical.

Works

Quads, plus calves, glutes and hamstrings

Equipment

Machine

Level

Intermediate

Type

Isolation

How to do it

Setup. To begin, step onto the elliptical and select the desired option from the menu. Most ellipticals have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout.

1. The handles can be used to monitor your heart rate to help you stay at an appropriate intensity.

Cues

• Push and pull the handles.
• Stand tall, heels down.
• Keep the cadence up.

Common mistakes

• Hanging on the handles.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.