BionicGym Start Here

Body Position

Intensity

Tip

Hello! Start Here...

The Hello! Start Here set of workouts is the starting point of your journey with BionicGym. The workouts allow your body to acclimate to the brand new type of exercise that BionicGym delivers, as well as introducing you to the concepts of Intensity and Frequency.

Hi, Click This One First, Enjoy!

Your go-to workout program when you first put on your BionicGym. We recommend beginning at a low intensity, finding an enjoyable activity such as watching television or listening to music and allowing yourself time to get used to the sensation. Once you begin to acclimate to the intensity that is currently set, increase it slightly. Repeat this process for the duration of the workout.

  • Duration: 60 minutes

Begin standing but try this workout program sitting also.

Start at a low comfortable intensity and gradually increase throughout.

This workout introduces you to the concept of Intensity. This is one factor that determines how tough a workout session is, and is controlled by you through the app.

A Little Faster

This workout program is just like Hi, Click This One First, Enjoy! except it introduces the concept of frequency. Frequency is the number of muscle contractions per minute. In this program the frequency is increased slightly resulting in quicker contractions and therefore a slightly more challenging workout.

  • Duration: 60 minutes

Begin standing but try this workout program sitting or lying also.

Start at a low comfortable intensity and gradually increase throughout.

This workout introduces you to the concept of Frequency. This is another factor that determines how tough a workout session is, and changes depending on the workout program.

... A Little Faster Again

As was the case with A Little Faster, this workout increases the frequency of contraction more in order to make this workout more challenging again.

  • Duration: 60 minutes

For a greater calorie burn per minute, perform this workout standing up.

Aim to increase the intensity of this workout to as high as in comfortable to maximize effort throughout.

This is an excellent beginner workout for those who aspire to an intense cardio workout using BionicGym.

Less Cardio More Discreet

This workout quivers the muscle rather than making them shake. The results are contractions that feel a little stronger and tighter to you but are less obvious to others.

  • Duration: 60 minutes

A good option to perform sitting or standing at a desk.

Best performed on an intensity that is low to moderate particularly if you are pairing this workout with another task or activity.

The more discreet nature of this workout makes it a good choice when in public places such as on public transport or in the office.

The Zones

The Zones workouts shift the focus of the stimulation towards particular muscle groups, stimulating them more than others. Why? We all have different proportions, postures and preferences. Zones gives you the opportunity to experiment and find what works for you.

Twinkle Toes

Twinkle Toes is designed to introduce your calf muscles into the workout, with some users saying they often feel themselves raising up onto their toes, hence the name. This workout program is a particularly effective cardio workout at higher intensities and is best done standing up.

  • Duration: 60 minutes

For a greater calorie burn per minute, perform this workout standing up.

In order to achieve a high intensity cardio workout, increase the intensity as high as you can.

To dial things up another notch try the PRO Zones version of this workout, called Twinkle Toes... Calf++.

BionicQuads

As you may have guessed, BionicQuads targets the quad muscles at the front of your thighs. This is a very large muscle group consisting of 4 individual muscles that extend the knee and flex the hip.

  • Duration: 60 minutes

Experiment with this workout standing, sitting or lying down in order to find what works best for you.

Start at a low-moderate intensity that is comfortable and gradually increase throughout.

To dial things up another notch, try the PRO version of this workout, in the PRO workout folder.

More Behind You

More Behind You targets the muscles at the back of your thighs; your hamstrings, calves and glute muscles. Despite the electrodes being placed below the glutes, these muscles are still targeted thanks to the sophisticated stimulation patterns used in this workout.

  • Duration: 60 minutes

Experiment with this workout standing, sitting or lying down in order to find what works best for you.

Start at a low-moderate intensity that is comfortable and gradually increase throughout.

To ensure your glutes are brought into this workout maximally, position the upper pads on the backs of your wraps right underneath the gluteal crease.

BionicGym - Your Cardio on Autopilot

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