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This 30-minute total body conditioning programme on Queenax™ provides a moderate-high intensity workout that challenges cardiovascular fitness, muscular endurance, balance and play.

Equipment Used

• Queenax
• Superfunctional™

Workout Structure

*Movements can be performed with Superfunctional or bodyweight.

Workout Guidelines

Warm-Up
Select dynamic warm-up exercises, either using Queenax equipment or bodyweight based (such as walking lunges, air squats, skipping, etc.). Movements should start with low intensity and gradually increase to a moderate intensity.

Circuit 1
This circuit focuses on strength development, leverageing more traditional and familiar exercise patterns. Complete this entire circuit two times, with 15 seconds rest between stations. Perform active recovery exercises for two minutes between circuits. When preparing this circuit for one user, perform all movements at the same station by adjusting bar height during transitions. For performing this in a group setting, set up the correct bar height at each station and travel from one station to the next to perform the circuit.

Circuit 2
This circuit focuses on functional, integrated movement patterns that better replicate activities of daily living or sport. Complete this entire circuit two times, with 15 seconds rest between stations.

Cool Down
Perform mobility and static stretches to gradually return the heart rate to a resting state, utilising either the Superfunctional or bodyweight only. Focus on lengthening the primary muscle groups used during the workout.

Circuit 1

Circuit 2

Find more Queenax Movements in the Queenax Movement Library

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