VIKI: Circuit

The first session in a gym can be overwhelming. This induction is to help kickstart your journey and give you the basic guidance needed to get your fitness journey started.

Warm – Up : You can make use of any of the following machines to get warmed up. The warm-up should be 10 – 15 minutes to get your body warm and heart rate up.

Circuit:

The Circuit is an exercise program that provides overall strength and muscle endurance

It consists of between 12 and 16 machines selected by ourselves and positioned in a sequence for you to use in a very specific way. All you need to do is follow the sequence of machines for the time period specified and by the end you would have ensured a full body workout. The circuit creates a safe training environment which is ideal for beginners.

How to use the circuit

  • Machines are numbered to indicate the sequence of use.
  • A green and red light system, accompanied by a beeper sound, indicates the time you will spend on a machine.
  • 4 x Green lights give you 45 seconds to exercise and the red light will give you 15 seconds to move from one machine to the other.
  • Diagrams of how the machine works and which muscles it works are displayed on each machine.

Please follow these instructions when using the machines:

  • Go to machine number 1.
  • Examine the pictures on the machine and observe the start/finish position.
  • Use the adjuster to set the seat to your height. Some machines may have a second adjuster for your back or legs.
  • Use the weight pin to select the weight.
  • Wait for the lights to turn green together with a beeping sound.
  • Start your workout when the lights are green (45 seconds).
  • When you hear a beeping sound and see the lights turn red, you have 15 seconds to move to machine number 2 until the lights turn green again.
  • Repeat the procedures until you have completed the circuit.
  • If you find it difficult to do 45 seconds on each exercise, the weight you have chosen is too heavy. Please adjust the weight using the weight pin in sequence order.
  • If you have any injuries/disabilities or mobility concerns, please consult our staff for alternative exercises.
  • Please follow the light/beeper system strictly while using equipment to maintain a steady flow and accommodate other members.

Do not forget your personal belongings!