SPA RITUAL 55 min.

REFRESHMENT

RITUAL
Eat Fresh fruits (pineapple, melon,
Emotional Shower 2 min. Cold Cave 2 min.
mango). Drink strawberries water or
Warm maracuja-scented water. Use a Massage ice over your body. Focus on
bodypeeling if possible. your stomach and thights. vanilla tea.

PREPARATION TREATMENT
Nutrition Walk 5 min. Sauna 10 min Oil massage
Drink a Start Moving smoothie. Eat a mix
Walk through the Kneipp bath Lay down on your towel, close your Soft and medium strong massage on
Cold and warm. eyes and breath deeply. Relax the the body. Easy stretching with focus on
of apples, carrots, lime, orange, (soy) mind. Use a facial mask if possible.
milk, crushed ice. The mix of vegetables the neck and shoulders. Warm towels
and fruit is a strengthening smoothie. and scent of sandalwood are used.
Jacuzzi 15 min. Emotional Shower 1 min
Relax 5 min
Hydromassage focusing on your Cool water. RELAX
stomach and thights..
Rest for 5-10 minutes in order to relax After the treatment return to the relax
your body and mind to prepare for the area and rest for 5-10 minutes.
SPA ritual. Focus on your breathing,
inhale and exhale through your nose. Turkish Bath 10 min. Rest 10 min.
Relax your face. Close your eyes. Find Seated position adding self treatment Return to the Relaxing Area
performing head and facial massage. and rest.
the rhythm of your breath and let go of
Breath deeply.
all of your thoughts.

Disclaimer: The suggestions are mere indications and Technogym cannot be

held liable due to the complete lack of knowledge of the state of health and
physical fitness of each user. Technogym declines any responsibility deriving
from careless exercise or carried out without medical supervision.

front cover back cover

GLUE GLUE
 GYM
WORKOUT

THE BENEFITS
The programme boosts circulation,
stimulates the whole body (muscles,
heart, joints, digestive system)
and prevents strain on the spine
and the risk of lower back pain.
This programme is about a balance of
flushing out toxins and boosting energy.

01 02 03
WORKOUT BIKE 10 min. LAT MACHINE 3 min. TREADMILL 5 min. walking
Warm Up Pull Down Cardio

07 06 05 04
STRETCHING 2 min. STRETCHING 2 min. DUMBBELLS 3 min. SHOULDER PRESS 3 min.
Hamstring Standing Hip Flexors (iliopsoas) Squat Press

It’s possible to change the equipment suggested in the training programme if not available. Select an exercise or equipment that simulates the same movement.
Select an intensity and resistance level which allows you to complete the recommended time, sets and repetitions without reaching a high effort level.
For more information ask your trainer or visit www.technogym.com