PRO

Body Position

Intensity

Tip

PROs! Start Here

The BionicGym Start Here workouts no longer challenging you? It's time to take that next step to PRO. This workout folder contains all of the same style of workouts as you are used to but it unleashes much greater intensities.

PROs Start Here

The best place to start your transition into PRO workouts, PROs Start Here allows you to get a sense of the additional intensity these workouts offer. The intensity is controlled in the app as normal but each increase in intensity is more significant during PRO Workouts.

  • Duration: 60 minutes

Begin standing but try this workout program sitting also.

Start at a low comfortable intensity and gradually increase throughout.

This workout allows you to get used to the additional intensity this workout offers.

A Little Faster

This workout program increases the frequency of muscle contraction a little resulting in more contractions per second and therefore more energy consumed.

  • 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 reintroduces the concept of Frequency and allows you to get a feel for it in conjunction with the higher intensities of PRO.

... Even Faster Again

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

  • Duration: 60 minutes

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

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

This is an excellent intermediate 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.

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

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 PRO Zones

The PRO 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. PRO Zones gives you the opportunity to experiment and find what works for you, while also unleashing greater intensities.

Twinkle Toes ... Calf++

Twinkle Toes ... Calf++ 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.

This is one of the most effective workouts included in the Standard version of BionicGym for those looking for a vigorous cardio workout. Upgrade to PRO-HIIT for more high intensity training options.

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.

The sensation of this workout will also change based on your body position.

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.


PRO 2 Hours

PRO 2 Hours takes two of the standard PRO workouts and extends them, for those that want longer workouts.

2 Hours of "A Little Faster"

Identical in structure to the standard A Little Faster workout program, the 2 hour version is available for those that want to exercise for longer, uninterrupted.

  • Duration: 120 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.

The sensation of this workout will also change based on your body position.

2 Hours of "Twinkle Toes Calf ++"

A prolonged and uninterrupted version of Twinkle Toes ... Calf++, this 2 hour workout has the capability to deliver an intense cardio workout, particularly when done standing up.

  • Duration: 120 minutes

Begin sitting, gradually increasing the intensity for 60-90 minutes. Perform the last 30 minutes standing as a workout finisher.

Gradually increase the intensity to as high as you are capable for the most intense workout.

Switching between sitting and standing throughout will allow you to workout for longer.

BionicGym - Your Cardio on Autopilot

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