To start a workout from the mobile app:

• Login to the app
• Swipe right to the Calendar or tap on the Calendar button (top)
• Scroll to the date or your workout or tap on the calendar icon in the top right with a "T" on it - this will take you instantly to "today"
• Tap on the scheduled workout you wish to complete
• You will be shown the workout instructions and exercises
• Press the Start button and follow the exercises in sequence top to bottom
• A Superset has a number of exercises you perform one after the other with no break, then after the group/set of exercises you take a rest for the time listed before you do another set, take a rest as noted and then last set through to the end before moving on to the next block or superset. Add in the reps ( how many times you repeat the action, bicep curl x 12 reps, you lift the dumbbell 12 times) Your trainer will have listed the reps to complete but if you cannot do the full amount then enter that as you go. You can also enter the weight used so you can track your progress in reps and weight used over time. A weight should allow you to complete the reps allocated where only the last few are challenging, if the stated reps are too easy you need to up the weight. And when that weight becomes too easy you move up a weight and record that.
• Entering the stats as you go is optional, it will help you see your progress over time.
• When you have completed entering your stats tap "End" in the top right corner
• You can poll how you found the session effort wise and add any comments
• Your stats will automatically sync to the online site

How to schedule in extra workouts or cardio

To schedule in a workout or cardio (current date):

• Login to the app
• Swipe right to the Calendar or tap on the Calendar button (top)
• Tap on the blue "+" button in the bottom right corner
• Tap on "Workout" or "Cardio"
• Choose the workout or cardio type
• This will schedule a workout or cardio for the current date

To schedule in a workout or cardio (specific date):

• Login to the app
• Swipe right to the Calendar or tap on the Calendar button (top)
• Tap on the specific date in the calendar you wish to schedule in a workout or cardio for
• From the menu that appears tap on "Workout" or "Cardio"
• Choose the workout or cardio type
• This will schedule a Body Stat recording for the chosen date

Substitute one exercise for another in your workout or edit your workout

We have all had the experience of being at the gym and of not being able to move to our next exercise because someone else is using the equipment we need. You may want to just move on to the next exercise in your workout or sometimes you will want to add in a substitute exercise to your workout. You may have an injury that gets in the way too so you can swap out an alternative exercise for this.

You can add in a new exercise to an existing workout by:

(this must be done via the calendar/a scheduled workout)

• Login to the app
• Swipe right to the Calendar or tap on the Calendar button (top)
• Tap on the workout to open it
• Tap on the three dots icon in the top right
• From the menu that appears, tap on "Edit this workout"
• From the menu on the bottom you can choose "Select" to delete an exercise 
• Tap "Save" - this will update your workout AND/OR
• From the menu on the bottom you can choose "Insert" to add in an exercise
• Tap "Save" - this will update your workout with a new exercise

Move a workout to another date

• Login to the app
• Swipe right to the Calendar or tap on the Calendar button (top)
• Tap on the workout to open it
• Tap on the three dots icon in the top right

Ending a workout

Once you have completed a workout and entered all your workout stats you have the option to tap "End" in the top right or tap "Close" in the top left.

You do not need to hit "End" to save the workout stats. Stats save automatically even if you tap on "Close".

How to enter workout notes

While you're in a workout, you can enter in notes. Tap the paper icon on the top right of the screen, and enter in your note. Tap "Save". Those notes can then be referenced later from the workout calendar, online. 

Using the rest and interval timer

If rests have been added to the workout, tapping on the rest in the workout sequence will launch the timer to the specified amount of time a Trainer has set it for.

To launch the timer not in a workout sequence tap the stopwatch icon at the bottom right. The timer will automatically start counting down.

While the timer is running you will see a gear or cog icon to the right. Tap on this to set the countdown timer timing.

To stop the timer tap the icon again. Once the timer finishes, you will hear a chime (provided your phone is not set to silence or vibrate).