The Performance Trainer is a single-column pulley system. It's wall mounted and can be configured into various cable movements. With this machine you can squat, lunge, push and pull as well as jump with added cable resistance.

Set the resistance low and try a squat row. Attach the handles at chest height and face the machine roughly one metre away from it. Bend your knees into a seated row. Repeat at a resistance of 8-12kg, 15-20 times for 2-3 sets.

Feel the burn in your legs and central body with no impact air running. First, set the resistance high so that the peddles hold you in place. Then step in and gradually reduce the pressure. Don't forget to adjust the shoulder pads to your height. You know you're set correctly when you can fully stretch your legs without hitting the stoppers.

Try a resistance of 50kg and sprint for 20 seconds then rest for 40 seconds. Repeat 3-6 times for both a cardiovascular and strength hit.

The focus of this movement is to really work your forearms, biceps and back.

Using full range of motion set the resistance to a pressure of 20/30kg initially for 2/3 sets of 12-20 repititions. Elbows should be positioned towards the floor then retract and pull down your shoulder blades.

We're talking about back strength with this one. When we say "bi-axial" this means that you can work one arm at a time, allowing you to work on ironing out any inbalances in your form.

Set the resistance to 15kg and try rowing for a repetition count of 12 for 3 sets, remember that moving the seat position provides a different work out so mix things up a little and see what works for you.

To run, walk and push - powered by you for a natural feel with gentle cushioning for any joint concerns. Use the leaver on the right hand side to control resistance.

Place your arms onto the curved handles at the front of the machine, allowing you to push through your legs and drive for a leg strengthening burn. Alternatively get used to performing some intervals at a pace of your choice. Refer to your heart rate (using MyZone) and compare that with how you feel.

This machine works the opposite muscles to the bi-axial row. A pushing movement that works the back of your arms (triceps) and chest (pectorials). Ensure you are seated so that your elbows are positioned under the wrist, and adjust the seat so that your feet are comfortably on the floor.

Try a pressure of 15kg for 10 repetitions for 3 sets, then mix things up and go for speed - press fast for 20 seconds.

This machine features leg cushions and a fully adjustable seat back to accommodate all shapes and sizes. The seat back adjusts forward and back without changing its tilt, protecting the lower back during the exercise. The hand-grips house the thumb buttons for convenient control of resistance while exercising.

Try this machine on a pressure of 15kg for 15-20 repetitions. Turn your feet inwards for inner hamstring, outwards for outer hamstring, and middle for a bit of all 6 hamstrings.

The superior machine for indoor cycling/spinning. Every element is adjustable, including the handles and seat all on quick release.

Grab one of our Gym Guides and scan the QR code inside for an introduction to the indoor cycle with a core workout. Have fun and check your heart rate (using MyZone) to learn about your output and how you feel in each workout zone.

We don't charge joining fees. We don't have confusing contracts. We offer commitment-free, boutique pay-to-train fitness for every body. You can hit the gym floor for a single drop in session, with a weekly pass, or as part of one of our sessions

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