1. Adjust the seat to fit your height (for most machines, your knees should be aligned with the pivot point) and sit upright.

2. Grasp the handles and make sure you do not allow the glutes to elevate above the seat.

3. Perform 7 repetitions where you raise the legs from the bottom to halfway up.

4. Without a break after the first 7 repetitions, perform 7 repetitions where you raise the legs from halfway up to all the way up to full leg extension.

5. Without a break after the second 7 repetitions, perform 7 full repetitions from all the way down to all the way up.

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Enjoy the BURN!