Burn Calories

Getting a great figure means burning calories, so don’t forget your cardio. Try using the Total Body Arc Trainer for twenty minutes. Set it on manual and don’t forget to enter your body weight and get your stride rate up to 140 strides per minute. On the Arc, you can focus on either your legs or your arms. Try pushing and pulling very hard with your arms for a few minutes several times during your 20 minutes - you’ll get an extra strength workout for your chest, back, and arm muscles.

Nice Chest and Back

To lift your chest, strengthen the pectoral muscles with the chest press. You’ll get extra advantage by using one arm at a time – which is most easily accomplished with the unilateral motion of CYBEX Eagle. Pair this with the incline pull or Eagle Row to strengthen the muscles in your upper back and achieve a balanced look.

Broad Shoulders

Nicely defined shoulders help to create a great hourglass look. Combine the overhead press with the lateral raise for a great result. Do the overhead press first, and if you’re using the Eagle Overhead Press, try doing one arm at a time.

Develop Your Core

Try working one arm or one leg at a time (on the row, chest press, or leg press). Using only one limb forces your core musculature to work harder to stabilize the motion. Remember—real life is asymmetric.

Upper Arm Flab Reducer

This is a tough one. You can’t reduce weight in spots but you can tighten flabby muscles and build muscle mass in specific areas. Use the triceps extension and remember that weight—not higher reps—builds muscle mass. The Eagle Arm Extension is the perfect machine to use for this. It is designed to effectively focus on the triceps without fear of overstressing shoulder.

Extra Tip

Just like you should work the reciprocal muscles of the abs and the back in tandem, use the following machines together in your workout. row and chest press; shoulder press and lat pull-down; leg extension and leg curl; hip abduction and hip adduction; fly and rear delt. Working opposing muscle groups together keeps the body from developing out of balance.

Add Weight to Lose Weight

1. Should I do more reps with less weight? 2. Or use more weight and do fewer reps? If you are looking to shed pounds, the answer is #2. Select a weight heavy enough that you are able to do 15 reps maximum. Work up to completing three sets of 15 reps. It seems contradictory— but increasing lean body mass is the best way to lose excess fat and maintain a long-term healthy body weight.

Best Butt Workout

Get on the Eagle Leg Press and adjust the back to position #4. Adjust the footplate so that when your toes are at the top of the footplate, your knee is at a 90° angle. Select a weight where you can’t do more than 15 reps. Repeat 15 reps three times. {EXTRA TIP: for added variety, do one leg at a time placing less stress on the back and greater emphasis on the glutes}.

Flattest Tummy

Get on the Eagle or VR3 Ab machine. It may not look like it is going to work your abs—but from the first lean-forward you will know it is working just the area you need to tighten up those ab muscles. {EXTRA TIP—REALLY IMPORTANT: Always work opposing muscle groups in tandem. Do 10–15 reps on the ab machine and then 10–15 on the back machine. Repeat 3 times}.

Little Black Dress Ready

Select the Interval Program. Set the resistance level so it is challenging to maintain 100 strides per minute during the peak of the interval – really push yourself! During the low levels just coast and then crank it up again when resistance goes up! Decrease the resistance level if you start to feel too out of breath.

Power Training for the Weekend Warrior

Best Strength Development: Pick the Strength Program – pedal for your life during the high level then just cruise and get your breath back during the low levels. Repeat for 20 minutes!

Look Great in Your Favorite Pair of Jeans

Best Butt Workout: Pick a low incline (0-3) and increase the resistance until you feel the burn…now don’t slow down! Keep it at 100 strides per minute for best results!

Train Your Heart for Years to Come

Best Endurance Training: Choose the Cardio Program then pick a level that leaves you breathing heavy but not winded while keeping the strides per minute over 100 during the high levels.