WaterRower WaterWorkx, Handbook, Page: 6 / 88

Whole body training
Training a body zone
For each body zone, there are several different exercises in this training handbook.
Each body-zone is colour coded and the individual exercises are numbered.
From 100 - Arms
From 200 - Abdominals / Lower Back / Core
From 300 - Legs / Buttock
From 400 - Shoulders
ab 500 - Back
From 600 - Chest
Stretching
Whole body training
In the following table six examples for whole-body training sessions are listed.
Each body zone (see above) has one exercise (exercise number) in a column.
Aim to complete 20 reps of each exercise in a circuit manner.
Please use the rows and columns we have left below to devise your own individual
training programs. Select the body zone you would like to train, choose an exercise
and enter the exercise number in the table.
Choose either:
- Endurance training / 20 repetitions / light resistance (recommended)
- Strength training / 10 repetitions / heavy resistance
Tip: Enter the numbers in pencil on the table, so you can easily change your
program and insert new exercises.
Blank tables can be downloaded and printed from the following website
www.waterworkx.com
Example: Body Zone: Shoulders (purple)
Exercise #: 420
Exercise Name: Front Raise