This short and intense workout incorporates four favourite 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 favourite 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 favourite cardio equipment for 5-10 minutes. You should be able to talk comfortably when you exit the equipment.