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Summertime Workout with the Octane XT-One

Goal:

Are you ready for summer? With it right around the corner, many people are looking to get in great shape as fast as possible. This intense cardio session will have you feeling the burn throughout your entire body. Rapid interval training will encourage your heart rate to increase and decrease for the optimal fat scorcher. This is one workout where you don’t want to take the easy route. Be ready to push yourself to obtain maximal benefits that will make you feel better than before.

 

Before the workout:

Be sure to have water on hand, have a light snack beforehand, and get in a proper 10-20 minute warm-up. This includes active and static stretching.

 

Active (or Dynamic) Stretching: is a way you can improve mobility through a range of motion, almost as though you are performing the actual movement. This is a great way to get your entire body warmed up.

 

Static Stretching: is a way to improve mobility by holding a certain position or pose while practicing breathing and lengthening or stretching the targeted muscle. Static stretching should be performed post-active stretching.

 

Trainer Tips:

XT-One – Moderate Run: Light to moderate resistance. Set the XT-One to fit your stride for a moderate pace.

 

XT-One – Sprint: Moderate resistance. Increase the stride length of the XT-One to fit your sprinting range. Continue to focus up and forward to push through the sprint.

 

XT-One – Climb Steady: Light to moderate resistance. Be sure to push through your full foot to get the maximum effect on your glutes and legs. Keep your chest tall and focus up and forward to keep pushing through this portion of the workout.

 

XT-One Climb Difficult: Moderate to heavy resistance. Be sure to push through your full foot to get the maximum effect on your glutes and legs. Keep your chest tall and focus up and forward to keep pushing through this portion of the workout.

 

Air Squat: Carefully exit the machine to perform Air Squats. Keep feet shoulder width apart, sit your hips back and down, driving knees slightly outward; push feet through the floor and squeeze glutes to stand up. To target glutes more, widen your feet well outside shoulder width and turn toes out to a 45 degree angle then sit hips back and down; push your feet through the floor and squeeze glutes to stand up.

 

Close to wide push-ups: Start in a plank position. Perform one pushup with hands shoulder width apart then your next push up with hands directly under chest. Continue alternating positions as you perform your repetitions. Perform from your knees if need be. As you continue to do this workout, try to progress to your feet as much as possible with proper form.

 

XT-One – Arm Push/Pull: Set the resistance to something challenging where you can focus on and control your muscles working to push and pull the handles.

 

XT-One Climb Difficult: Moderate to heavy resistance. Be sure to push through your full foot to get the maximum effect on your glutes and legs. Keep your chest tall and focus up and forward to keep pushing through this portion of the workout.

 

Workout:

Exercise Sets Time
XT-One – Moderate Run 4 30 seconds
XT-One – Sprint 4 30 seconds
XT-One – Climb Steady 4 30 seconds
XT-One – Climb Difficult  4 30 seconds
Air Squat 4 1 min
Close to wide Push-ups 4 1 min
XT-One Arm Push/Pull 4 30 seconds
XT-One – Climb Difficult 4 30 seconds

 

Overview:

Make sure to really focus on form throughout the entirety of the workout. This will be difficult and you’ll get tired quickly. Remember not to slouch and compensate with poor form just to get the session done and over with. Stay focused and keep your body moving. Think about how great you will feel when you’re done and you can say that you accomplished a great workout today.

 

After your workout, drink plenty of water and stretch again. Performing active and static stretching as you did for your warm-up will help your body cool down and come into a relaxed state once again. Make a nice healthy meal to support the work you’ve just done and be proud of yourself. You’re one step closer to your goal!

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