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VersaClimber Full-Body Climbing

IntermediateCardioTier T3

You stand on a climbing machine and grip its moving hand grips with your feet on its pedals. You pull one arm down while driving the same-side leg up. Then you keep alternating arms and legs in a climbing pattern.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

1

Sets

300 sec

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Place both hands and both feet on the machine's moving carriages at the same time.
  • Step onto the lower pedal first, then the other pedal. Bring the pedals level and set the hand grips at shoulder height.
  1. A woman standing on a VersaClimber machine, gripping its moving hand grips, her right arm and leg drawn together as her left arm and leg stretch apart.

    Step 1 of 3

    Grip the machine's moving hand grips at shoulder height and pull your right arm down toward your hip while driving your right leg up, as your left arm reaches overhead and your left leg extends down.

  2. The same woman on the VersaClimber, now with her left arm and leg drawn together as her right arm and leg stretch apart.

    Step 2 of 3

    Continue the alternating climb: pull your left arm down toward your hip while driving your left leg up, as your right arm reaches overhead and your right leg extends down.

  3. A woman standing on a VersaClimber machine, gripping its moving hand grips, her right arm and leg drawn together as her left arm and leg stretch apart.

    Step 3 of 3

    Grip the machine's moving hand grips at shoulder height and pull your right arm down toward your hip while driving your right leg up, as your left arm reaches overhead and your left leg extends down.

Breathing

  • Breathe naturally throughout the climb. Between hard intervals, walk and breathe deeply to recover. Warning: stop if you become short of breath.

Safety Information

Consult a physician before starting this or any other exercise program, especially if you are over 30 or have a known health condition. Keep the area around the machine clear: no one within three feet of any part of it while it is in use, since the foot pedals and hand grips travel continuously. Never let a foot pedal or hand grip travel all the way to the end of its stroke and strike the frame or the step-height limiters. Stop immediately if you feel faintness, dizziness, shortness of breath, or any other physical discomfort. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.