The S4 Trainer Workout System: Efficient, Motivating, and Effective!
The S4 is completely different than traditional resistance exercise equipment. You can change levels of resistance on the S4 without stopping to change the weights or elastic bands. You can continue your range-of-motion movements - like riding a bike and peddling while shifting gears.
And when combined with motivating music specifically selected for cadence and rhythm, you have the makings of a very efficient and effective way to get in shape and stay in shape for paddling a surfboard and/or swimming.
The three sample workouts are organized as follows:
Gliding On Blue Water
| Exercise | Track Title - Artist | Time |
| Essential Yoga Stretching | "Tanza" - Pierce Flynn | 2:06 |
| Range of Motion Stretching | "Rhythm and Sound" - Pierce Flynn | 1:58 |
| Range of Motion Stamina | "Movin'" - Pato Banton | 3:16 |
| Range of Motion Stretching | "Lonely Avenue" - Brian Setzer | 3:21 |
| Stamina: Fast Pace | "Go Go Godzilla" - Brian Setzer | 2:20 |
The Splash Zone
| Exercise | Track Title - Artist | Time |
| Range of Motion Stretching | "Rhythm and Sound" - Pierce Flynn | 1:58 |
| Stamina | "Melinia" - The Burning of Rome | 3:24 |
| Stamina and Power | "Space Age Stockholm Syndrome" - The Burning of Rome | 3:23 |
| Strength and Power | "Are You Ready? - Pato Banton | 2:35 |
| Stamina & Strength: Fast Pace | 5 Years 4 Months 3 Days | 3:24 |
The Waves of Winter
| Exercise | Track Title - Artist | Time |
| Stamina | "Melinia" - The Burning of Rome | 3:24 |
| Strength and Power | "Patria o Muerte" - The Burning of Rome | 3:59 |
| Strength and Power | "Mama Nature" - Pato Banton | 2:35 |
| Stamina: Fast Pace | "Go Go Godzilla" - Brian Setzer | 2:20 |
| Stamina & Strength: Fast Pace | "5 Years 4 Months 3 Days" - Brian Setzer | 3:24 |