This programme targets users at the beginner level, who have just started to work out for the first time. It is important to warm up for at least 10-15 min. before you start exercising. You can for example cycle as a warm-up. Before the programme is completed, we recommend you to receive an instruction of the adjustment and use of the machines. The programme can beneficially be done 2-3 times a week for a period of 4-6 weeks to build up a basic condition. We recommend you to exercise with exactly so much load that you can complete exactly the indicated number of repetitions.