Queenax of the Week: Total Body Workout
Workouts
Queenax of the Week: Total Body Workout
This short and intense workout incorporates four favorite movement types: pulls, pushes, rotation and metabolic exercises. After a five minute movement preparation, perform two rounds of each set. Finish the workout with a quick cool down on your favorite cardio. If you do not have the equipment below available to you, substitute equipment as needed.
Equipment Needed
- Queenax™
- Wall Bars
- Superfunctional™
- Mobile Parallels
- Battle Rope
- Torso Trainer
Phase 1: Movement Prep (8 minutes)
Perform two rounds with no rest between rounds.
Wall Bars Split Squat
30 seconds each side
Wall Bars Bend to Extend
30 seconds
Superfunctional Glute Stretch
30 seconds each side
Superfunctional Front-Back Tap
30 seconds each side
Phase 2: Circuit 1 (10 minutes)
Perform two rounds with 1-2 minutes of rest between rounds.
Battle Rope Pull Through
60 seconds
Mobile Parallels Push-Through
60 seconds
Torso Trainer Standing Rotation
60 seconds
Wall Bars Jumping Spider Squats
60 seconds
Phase 3: Circuit 2 (10 minutes)
Perform two rounds with 1-2 minutes of rest between rounds.
Mobile Parallels Supine Row
60 seconds
Superfunctional Drop-In
60 seconds
Superfunctional Crossover Sit-Up
60 seconds (alternating sides)
Mobile Parallels Plyometric Push-Up
60 seconds
Phase 4: Cool Down
Cool down on your favorite cardio equipment for 5-10 minutes. You should be able to talk comfortably when you exit the equipment.