Exercise Library

Welcome to the Exercise-X Exercise Library. Here you will find detailed instructions on how to do EVERY exercise given to you in one of our workouts.

For information on a particular workout, simply select the body part from the drop-down list below and then click the name of the exercise. Once the name has been clicked on, you will find diagrams and descriptions of how to do the exercise and information on the individual muscles worked.

Exercises for:

Short Interval Running

Set yourself 2 speeds, a sprint speed and a rest speed. Aim to do 5 - 10 intervals each with 1 minute at the rest speed and with 1 minute at the sprint speed.

Rowing Machine

This is a great all round body aerobic exercise. It is non-load bearing, low impact and ideal for people of all ages, sex and physical condition.

Suggestions

2000 metre Anything under 8 mins is above average.

1 min slow rowing / 2 minutes hard rowing x 3 intervals

Medium Interval Running
Set yourself 2 speeds, a sprint speed and a rest speed. Aim to perform 4 - 8 interval sets each with 2 minutes at the sprint speed and with 2 minutes at the rest speed.

Steady Machine Cycling

15-30 minutes steady cycling

Medium Intervals Cycling Machine
Set yourself 2 speeds, a sprint speed and a rest speed. Aim to perform 4 - 8 interval sets each with 2 minutes at the sprint speed and with 2 minutes at the rest speed.

Short Interval Cycling Machine
Set yourself 2 speeds, a sprint speed and a rest speed. Aim to do 5 - 10 intervals each with 1 minute at the rest speed and with 1 minute at the sprint speed.

Long Interval Cycling Machine

Set yourself 2 speeds, a sprint speed and a rest speed. Aim to perform 3 - 6 intervals each one with 2 minutes at the sprint speed and with 2 minutes at the rest speed.

Sprint Cycling Machine
Aim to acheive 7-10 minutes with a high work rate. Set yourself a speed / level that yo can acheive but is challenging. Use the first time you do this exercise as a benchmark and work your way from there.

Increasing Resistance Cycling Machine
Start at level 0. Cycling for 1 minute. After 1 minute increase the resistance by 2 levels and continue to cycle for a minute. Repeat this process for 8 - 12 minutes.

Long Interval Running
Set yourself 2 speeds, a sprint speed and a rest speed. Aim to perform 3 - 6 intervals each one with 2 minutes at the sprint speed and with 2 minutes at the rest speed.

Steady Running

Have a steady run at a constant pace for as long as you can manage.

High Speed Running
Aim to acheive 7-10 minutes with a high work rate. Set yourself a speed / level that you can acheive but is challenging. Use the first time you do this exercise as a benchmark and work your way from there.

Increasing Gradient Running
Start at level 0. Running for 1 minute. After 1 minute increase the resistance by 2 levels and continue to run for a minute. Repeat this process for 8 - 12 minutes.

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