The Complete Atlantis Gym Equipment & Workout Guide

1. Stand on the side rails to start.
2. Press start, then increase speed gradually using the + button (5–6 km/h is a comfortable warm-up).
3. Step onto the belt once it’s moving steadily.
4. Adjust incline and pace gradually as you settle in.

Not sure on the controls? Ask any staff member for a quick walk-through.

1. Adjust the saddle so your leg is slightly bent at the bottom of the pedal stroke.
2. Sit upright, hold the handlebars lightly.
3. Press start and begin pedalling at a comfortable pace.
4. Use the + button to add resistance once warmed up.

Ask a staff member if you’d like help finding the right seat height for you.

1. Step onto the pedals with the machine stationary.
2. Hold the moving handles or the fixed central bar.
3. Begin a smooth forward stride, building pace gradually.
4. Adjust resistance with the +/- buttons once warmed up.

Keep the movement smooth and natural. Ask staff if anything feels off.

1. Sit on the seat, strap your feet into the foot plates.
2. Grip the handle with both hands, knees bent at the start.
3. Drive with the legs first, then lean back slightly, then pull the handle to your lower ribs.
4. Return in reverse: arms forward, body forward, knees bend — smooth and controlled.

The legs do most of the work, not the arms. Ask staff for a quick technique check — it makes a big difference.

1. Step onto the pedals and grip the upper moving handles.
2. Begin a smooth forward motion using legs and arms together.
3. Press start and adjust resistance gradually.
4. Keep feet flat on the pedals throughout.

If the rhythm feels awkward, ask staff for a quick demo — happy to help.

1. Stand close to the machine, feet shoulder-width apart.
2. Reach overhead and grip both handles.
3. Pull down powerfully — think “punch the handles past your hips.”
4. Let the cord retract smoothly, then reach up again to repeat.

The pull comes from hips and core, not just arms. Ask staff for a brief intro if it’s your first go.

1. Start the same way as a regular treadmill, on the side rails.
2. Set a comfortable walking pace (5–5.5 km/h is a good starting point).
3. Use the incline button to set a gradient — 5–10% works well for steady fat-loss walking.
4. Walk hands-free if you can; only hold the rails briefly for balance.

Build the incline before the pace. Ask staff to help you find a comfortable starting setting.

1. Fasten the waist belt around your hips (this controls the speed).
2. Lean forward into the ladder and start climbing using opposite hand and foot.
3. Find a steady rhythm — the ladder moves at your pace.
4. Start with short rounds (30–60 seconds) and build up.

It’s tougher than it looks. Ask staff for a 30-second intro before your first proper go.

1. Wear hand wraps or gloves — ask at reception if you don’t have your own.
2. Stand at arm’s length from the bag, feet shoulder-width, hips slightly turned.
3. Throw straight punches first (jab, cross), keeping shoulders relaxed.
4. Work in short rounds of 1–3 minutes with rest in between.

Technique beats power every time. Staff can show you the basics if you’ve never boxed before.

1. Set the J-hooks to roughly mid-chest height (just below your shoulders).
2. Set the safety bars at your bottom-squat depth — always.
3. Load the bar evenly with weight collars on both sides.
4. Step under, position bar across your upper back, lift off, walk back, then perform the lift.

For your first session, ask a staff member to walk you through it with just the empty bar.

1. Set the bar at the appropriate height for your lift (around chest level for squats).
2. Grip the bar and twist your wrists to unlock from the hooks.
3. Perform your lift in a controlled tempo within the guided track.
4. Twist wrists at the end of your set to safely rerack.

The wrist-twist unlock catches everyone out the first time. Ask staff to show you.

1. Sit with your back firmly against the pad.
2. Adjust seat height so the handles sit roughly at chest level.
3. Grip the handles and bring your elbows together in front of your chest with control.
4. Return slowly to the start without slamming the weight stack.

Slow and squeezed beats fast and bouncy. Ask staff if the grip feels uncomfortable.

1. Sit upright, back against the pad, feet flat on the foot rests.
2. Place outer knees against the pads (for outer thigh / glute work).
3. Push knees outward against the pads to your comfortable end range.
4. Pause briefly, then return slowly under control.

The inner-thigh machine works the same way but pulling knees together. Ask staff to point both out.

1. Sit with your back against the pad and knees aligned with the pivot point.
2. Place your shins behind the foot pad.
3. Extend your legs out smoothly until almost straight.
4. Pause briefly at the top, then lower slowly under control.

No swinging or kicking the weight up. Ask staff for help adjusting the pad position to fit you.

1. Set up on the machine (lying or seated, depending on the model).
2. Position the pad just above your ankles.
3. Curl your heels towards your bum, pausing briefly at the end.
4. Lower slowly under control — resist the weight back down.

Keep hips pressed against the pad throughout. Ask staff to set the leg pad correctly for your height.

1. Sit with back firmly against the pad, handles at roughly shoulder height.
2. Grip the handles, palms forward.
3. Press the handles up overhead in a smooth controlled motion.
4. Lower under control without letting the weight stack slam.

Keep the core braced and avoid arching the lower back. Ask staff for setup help.

1. Sit with your back firmly against the pad.
2. Adjust seat height so the handles sit at mid-chest level.
3. Grip the handles, press forward smoothly until arms are almost straight.
4. Return under control without slamming the stack.

Don’t lock the elbows at the end of the press. Ask staff to adjust the seat for your height.

1. Sit with back against the pad, feet behind the leg roller (if your model has one).
2. Grip the handles or place your hands across your chest.
3. Crunch forward by bending at the waist — squeeze the abs.
4. Return slowly without letting the weight pull you back too fast.

Slow and controlled, no momentum. Ask staff if you’d like help setting it up.

1. Sit with chest against the front pad, arms resting over the top.
2. Grip the handles at the bottom.
3. Curl the handles up towards your shoulders, squeeze briefly at the top.
4. Lower slowly under control.

Elbows stay still on the pad throughout. Ask staff to adjust pad height for you.

1. Set the weight pin — remember, higher weight = more assistance (less of your bodyweight to lift).
2. Step or kneel onto the assist platform.
3. Grip the pull-up bar or dip handles.
4. Perform the pull-up or dip with control, focusing on a full range of motion.

Start with more assistance than you think. Ask staff to show you how to dial it in.

1. Sit with thighs secured under the leg pads.
2. Grip the bar wider than shoulder width, palms facing forward.
3. Pull the bar down towards the top of your chest, leading with your elbows.
4. Return the bar slowly back up — controlled, not snapped.

Pull elbows down towards the ribs, not with the hands. Ask staff for a quick technique check.

1. Sit with your chest against the front pad, feet planted firmly.
2. Grip the handles or row attachment.
3. Pull the handles towards your lower ribs, squeezing your shoulder blades together.
4. Return slowly under control without rounding the shoulders forward.

Keep the chest tall and shoulders down. Ask staff to set the chest pad correctly for you.

1. Choose your attachment — rope, D-handle, straight bar, V-bar or ankle strap.
2. Adjust the pulley height for your exercise (low for rows, high for pulldowns, etc).
3. Set the weight pin to a sensible starting load.
4. Step away from the stack, perform the movement with control through full range.

Huge variety of exercises possible — ask staff for ideas based on what you want to train.