Limited space? No problem! This week’s Queenax™ workout incorporates four total body exercises that can be done on nearly any standard configuration. Perform this workout after a good warm-up.

Equipment Needs

• Queenax
• Superfunctional™
• Mobile Parallels
• Wall Bars

Workout Guidelines

Perform each movement for 30, 45 or 60 seconds depending on your fitness level. Allow 15 seconds transition time between movements. You’ve completed 1 set when all 4 exercises have been completed. Rest for 2-3 minutes and complete the circuit 2 more times.

Mobile Parallels Lateral Sway

1. Position Parallels overhead at shoulder width apart.
2. Grab handles and hang, depressing shoulders.
3. Shift weight laterally as you alternate grip from side to side.

Superfunctional Drop-In

1. Set bar at thigh, knee or ankle height (the lower the bar, the greater the range of motion and challenge).
2. Start with arms against thighs and rollout and drop down into a push-up.
3. Pull back to a standing position and repeat.

Wall Bar Spider Squats

1. Position hands and feet in a wide position on the Wall Bars.
2. Squat down, allowing arms to fully extend.
3. Hop feet up one bar and squat down.
4. Hop hands up to the next bar.
5. Alternate hopping hands and feet up and down the Wall Bars.

Superfunctional Lunge to Crunch Combo

1. Set the Superfunctional at knee height.
2. Position one foot on the bar and the other in front of you.
3. Slide the bar back as you lunge three times.
4. At the end of the third lunge, position both hands on ground and then lift other foot on to the bar.
5. Perform three prone crunches.
6. Put one foot down and stand up into a lunge and repeat.