61DO NOT DIVE.
Propulsion System Controls
Beginner Fitness Workout - 9 min. 30 sec.
Step Mode Seconds * Wave Swim
Number
* Wave XP Swim
Number
* Wave XP Pro
Swim Number
**Recommended Exercise
1 Jog 15 1 1 1 Walking Forward
2 Jog 15 1 1 1 Walking Backward
3 Jog 15 1 1 1 Walking Sideways
4 Jog 15 1 1 1 Marching
5 Jog 15 1 1 1 Heel to Butt
6 Jog 15 1 1 1 Straight Leg Rise
7 Jog 15 1 1 1 Switch Legs
8 Jog 30 1 1 1 Trailing Forward/Back (Both Flow
Directions)
9 Jog 45 1 1 1 Flies
10 Jog 45 1 1 1 Push/Pulls
11 Jog 45 1 1 1 Push Downs
12 Jog 45 1 1 1 Hip Flexion/Extension
13 Jog 45 1 1 1 Hip Abduction/Adduction
14 Jog 45 1 1 1 Core rotations. 2 hand start with
isometic hold
15 Jog 45 1 1 1 Continue core rotations with Forward/
Side Flow
16 Jog 120 32 12 11 Gentle jog into flow
*Swim Number speed depends on propulsion system equipped in spa.
**See Swim Number App for iPad or exercise book for detailed exercise instructions.
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