milon Q+ Strength and Endurance Circuit
Exercises
Workout Notes
This routine consists of 8 machines targeting major muscle groups, performed in 2 rounds. Each strength machine is set to a specific percentage of the positive (concentric) movement, with reps and duration tailored for endurance. Cardio machines (Crosswalker and Bike) focus on sustained wattage output. Perfect for building strength, endurance, and cardiovascular fitness.
1 set
Elliptical Trainer
A little warm-up using this machine. Drink enough water!
1 set
Rest 1min 0s
Superset
[1 ] milon Q+ Leg Extension
(% of positive movement)
1 set
13 reps
[2] milon Q+ Chest Press
(% of positive movement)
1 set
13 reps
[3] milon Q+ Seated Row
(% of positive movement)
1 set
8 reps
[4] milon Q+ Crosswalker
(Watt to be indicated in Notes)
1 set
[5] milon Q+ Leg Curl
(% of positive movement)
1 set
15 reps
[6] milon Q+ Abdominal Crunch
(% of positive movement)
1 set
15 reps
[7] milon Q+ Back Extension
(% of positive movement)
1 set
15 reps
[8] milon Q+ Bike
(Watt to be indicated in Notes)
1 set
Superset
[1 ] milon Q+ Leg Extension
(% of positive movement)
1 set
14 reps
[2] milon Q+ Chest Press
(% of positive movement)
1 set
15 reps
[3] milon Q+ Seated Row
(% of positive movement)
1 set
15 reps
[4] milon Q+ Crosswalker
(Watt to be indicated in Notes)
1 set
[5] milon Q+ Leg Curl
(% of positive movement)
1 set
11 reps
[6] milon Q+ Abdominal Crunch
(% of positive movement)
1 set
11 reps
[7] milon Q+ Back Extension
(% of positive movement)
1 set
12 reps
[8] milon Q+ Bike
(Watt to be indicated in Notes)
1 set