SPA RITUAL 55 min.

REFRESHMENT

RITUAL
Eat fresh fruits and berries. Drink
Emotional Shower 2 min. Cold Cave 2 min.
cucumber water or lime water or mint
Warm maracuja-scented water. Use a Massage ice over your body. Focus on
bodypeeling if possible. your stomach and thights. and honey tea.
PREPARATION
Nutrition
TREATMENT
Drink a Forever Young smoothie. Eat Sauna 15 min. Jacuzzi 15 min. Oil massage
a mix of broccoli, spinach, fresh mint, Lay down on your towel, close your Hydromassage focusing on your Firm and medium strong massage,
mango, blueberries and a free choice eyes and breath deeply. Relax the stomach and thights.. adding a mud wrap. The treatment
mind. Use a facial mask if possible.
of juice. Powerfood such as broccoli, focuses on the body adding extra facial
spinach and blueberries, filled with massage to create circulation and
antioxidants, will rejuvenate your body Emotional Shower 1 min Walk 5 min immediate beauty boost. Warm and
and boost your beauty from within. Cool lemon-scented water. Walk through the Kneipp bath cold and cold towels and scent of sandalwood
warm. are used.
Relax 5 min
Rest for 5 minutes in order to relax your RELAX
body and mind to prepare for the SPA Turkish Bath 10 min. Rest 5 min. After the treatment return to the relax
ritual. Focus on your breathing, inhale Seated position adding self treatment Return to the Relaxing Area
area and rest for 5-10 minutes.
and exhale through your nose. Relax performing head and facial massage. and rest.
your face. Close your eyes. Find the Breath deeply.
rhythm of your breath and let go of 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.

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GLUE GLUE
 GYM
WORKOUT
THE BENEFITS
The programme is designed to engage
an active lifestyle: an efficient mix of
cardio and strength exercises for your
balanced training!

01 02 03
WORKOUT TREADMILL 5 min. walking
5 min. running LAT MACHINE 3 min. DUMBBELLS 3 min.
Warm Up Pull Down Crunch

08 07 06 05 04
STRETCHING 2 min. STRETCHING 2 min. ARM CURL 3 min. RECLINE 10 min. CHEST PRESS 3 min.
Hip Flexors (iliopsoas) Lower Back (erector spinae) Flexion Cardio Push

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