Bremshey Sport SE7 Manual Del Usuario página 11

The table below serves as a guideline for training schedules. You can adjust the time
or the intensity of your workout according to your comfort level and training goals.
Warming up
Main workout
Cooling down
Follow up
SE7
Beginner
(max. 15 min/day)
1 x 30 s
30 Hz
1 x 30 s
35 Hz
2 different
exercises
1 x 60 s
40 Hz
2 different
exercises
Week 1:
As above
Week 2:
Main workout
~ 45 s
Week 3:
Main workout
~ 60 s
Week 4:
Extra workouts
Advanced
(max. 20 min/day)
1 x 30 s
30 Hz
2 different
exercises
1 x 30 s
35 Hz
8 different
exercises
1 x 60 s
40 Hz
2 different
exercises
Week 1:
As above
Week 2:
Main workout ~ 45 s
Week 3:
Main workout ~ 60 s
Week 4:
Extra workouts
Week 5-8:
As week 1-4 with dynamic exercises
Expert
(max. 30 min/day)
1 x 30 s
30 Hz
3 different
exercises
1 x 30 s
40 Hz
12 different
exercises
1 x 60 s
40 Hz
3 different
exercises
EN
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