Does your fitness routine engage your whole body? It should!
Full-body workouts are efficient and they ensure balanced muscle development. Furthermore, engaging multiple muscle groups increases calorie burn and boosts metabolism.
Finally, these workouts help improve functional fitness, everyday movements, coordination, and balance, while reducing the risk of injury or pain in one of the body parts that you usually skip.
And guess what? HOLOFIT is your perfect companion for creating a killer full-body routine. Yep, HOLOFIT’s got your back (and your legs, arms, and core).
Find your primary use (bike, elliptical, rowing machine, no-equipment Freestyle) below and discover your full-body HOLOFIT workout plan.
My primary HOLOFIT use is Bicycle or Elliptical
While bikes and ellipticals work the lower part of your body, HOLOFIT Freestyle and Combo Workouts are here to activate the rest, without any additional equipment. And programming these workouts is as easy as riding a bike.
Here’s our suggestion:
Warm-Up (5-10 minutes): Light Cycling in Journey mode
Start your workout adventure with a leisurely ride in Journey mode – a gentle pace will get your blood flowing, and muscles warmed up.
Cardio (20-30 minutes): CardioGoals
Time to kick things up a notch!
Increase the intensity and cycle for 20-30 minutes. This will primarily work your lower body (quads, hamstrings, glutes, and calves) and provide a cardiovascular workout.
Head to CardioGoals and choose one of the 4 programs. Try to follow the effort curve as closely as possible to score a higher amount of points!
Your legs will thank you later, and your heart will be racing in the best way possible.
The rest of your body (20-30 minutes): Combo Workouts
Now, let’s give those arms, shoulders, and back some love.
Combo Workouts lets you specify which of our fun Combo exercises you wish to include in your workouts. Feel free to switch this up every once in a while.
But, we recommend that you always include the following exercises to complement your bike or elliptical workouts:
- Boxing
- Karate Chop
- Whack-a-mule
- Squats
With these in your arsenal, you’ll also hit your arms, shoulders, back, and even work on your hand-eye coordination. And then, every once in a while, give Freestyle rowing a try, a killer ab workout.
Figuring out the right difficulty for Combo Workouts
If you don’t know your fitness level, we recommend starting with Medium. After that workout, you’ll get a better feeling of whether you should level up or level down.
Remember: every few weeks, you should level up the difficulty to ensure that progress is made.
My primary HOLOFIT use is rowing machine
Row, row, row your…muscles!
Rowing activates over 80% of your body’s muscles; legs, core, back, arms, and shoulders all engage. To top it off, rowing is a fantastic way to burn lots of calories fast.
That being said, it’s always great to add some variety to your workouts and hit these muscles from another angle to ensure balanced development. That’s where HOLOFIT Freestyle and Combo Workouts come in, without the need for any additional equipment.
We’ve prepared a sample workout program that you could try out:
Warm-Up (5 minutes): Light Rowing in Journey mode
Start with a light pace on your rower to get your blood flowing and muscles warmed up. We recommend the Journey mode so that you’re free to set your own pace while you explore one of our virtual worlds.
Cardio (15-20 minutes): CardioGoals
Crank up the intensity and row for 15-20 minutes.
Head to CardioGoals and choose one of the 4 programs. Try to follow the effort curve as closely as possible to score a higher amount of points!
The rest of your body (20-30 minutes): Combo Workouts
Who says workouts have to be boring? Shake things up by introducing variety into your routine.
Combo Workouts lets you specify which of our fun Combo exercises you wish to include in your workouts. Feel free to switch this up every once in a while.
But, we recommend that you always include the following exercises to complement your bike or elliptical workouts:
- Boxing
- Karate Chop
- Whack-a-mule
- Squats
With these in your arsenal, you’ll also hit your arms, shoulders, back, and even work on your hand-eye coordination. And then, every once in a while, give Freestyle rowing a try, a killer ab-focused workout.
My primary HOLOFIT use is no-equipment Freestyle
No equipment? No problem!
The great thing about HOLOFIT is that you don’t need any equipment to have a full-body workout. HOLOFIT Freestyle and Combo workouts got you covered from head to toe!
It’s not hard to plan out a full-body workout regime with HOLOFIT Freestyle and Combo workouts. Here’s our suggestion:
Warm-Up (5 minutes): Light Jog/Ski in Journey mode
Opt for Freestyle running and jog lightly (or Freestyle skiing) for around 5 minutes to get your blood flowing. We recommend the Journey mode so that you can set your own pace.
Workout (20 minutes): Combo Workouts
What if we told you you could work your arms and legs AND have fun by whacking a donkey?
Combo Workouts allow you to choose which of our fun Combo exercises to include in your routine, giving you the flexibility to mix things up whenever you like. However, we recommend consistently incorporating the following exercises as the best starter pack:
- Boxing
- Karate Chop
- Whack-a-mule
- Squats
These exercises will help you target your arms, shoulders, and back, while also improving your hand-eye coordination.
If you’re unsure of your fitness level, we suggest starting with Medium. After completing the workout, you’ll have a better sense of whether to increase or decrease the difficulty.
Keep in mind: as you get stronger, keep challenging yourself by upping the difficulty or extending your workout time. This is to ensure constant progress!
Ab Finisher (3-5 minutes): Freestyle rowing in Journey mode
Then top it all off with the greatest ab finished: Freestyle rowing. Head back to the Journey mode, choose one of the worlds, and work out your abs for 3-5 minutes.
It may not sound like a lot, but it’s going to burn, trust us!
Haven’t tried HOLOFIT yet? Why not give it a go with a 7-day free trial?
