Strength and Cardio training with Nautilus

1. Back exercise

1.1. lower back

1.2. compound row

1.3. rotary torso

2. Abdominals exercise

2.1. abdominal crunch

3. Bicep exercise

3.1. preacher curl

4. Hamstrings exercise

4.1. prone leg curl

5. Inner Thigh exercise

5.1. hip adduction

6. Outer Thigh exercise

6.1. hip abduction

7. Cardio training

7.1. life cycle, recumbent bicycle

7.2. elliptical

7.3. treadmill

8. Chest exercise

8.1. vertical chest press

8.2. pectoral fly

8.3. super pullover

9. Shoulders exercise

9.1. lateral raises

9.2. overhead press

10. Triceps exercise

10.1. triceps press

11. Quadriceps exercise

11.1. leg extensions