25 Days of Queenax: Daily Functional Fitness Exercises

Workouts

25 Days of Queenax: Daily Functional Fitness Exercises

Ring in the holiday season with the 25 Days of Queenax!

This series highlights the versatility and efficiency of our Queenax functional training systems – bringing you 25 different exercises that can be performed individually or as part of a circuit.

You can catch each exercise daily (from December 1st to December 25th) on our Instagram, Twitter and YouTube accounts, and by searching the hashtag #25DaysofQueenax.

Learn more about what Queenax functional training systems can do for your gym.

Day 25 - Superfunctional Jumping Pull-Up

Set the bar height at level 1. Begin in the standing position and jump into a pull-up position, allowing the feet to leave the floor. Control yourself back to starting position by using upper body strength and stability. To progress to the next level, try performing suspended pull-ups without returning to the floor.

Day 24 - Superfunctional Push-Up

Select a bar height between level 6 and 9 (the lower you set the bar the more challenging the movement will be). To reduce the challenge at any bar height, change your training angle. The closer you get to a true push-up position, the more difficult the exercise. Vary the exercise be performing the exercise on one or two legs.

Day 23 - UFO Circles

Stand on the UFO with feet wide. Training bars should be set in the Superfunctional straps at level 4 or 5 for balance if needed. Use your hips to initiate a circular movement. Without holding on, stop the movement and circle in the opposite direction.

Day 22 - Hinge to Pistol Squat

Set the bar height at level 6. Placing both hands equal distance on the training bar, hinge the body forward with arms extended while lifting one leg to parallel as your upper body reaches the same level. Return to standing and immediately drop down into a single leg pistol squat while swinging the raised leg forward and extend in front of the body.

Day 21 - Superfunctional Side Bend

Generate a great stretch with the Superfunctional Side Bend! Begin by setting the bar height at level 2. Step away from the training bar so the straps are at an angle. Keep your hands together on the bar with both arms overhead. As you begin the movement, maintain hand positioning close to the head, rather than allowing them to stretch out as you bend. Drive the movement by dropping your hips away from the training bar.

Day 20 - UFO Oblique Crunches

Position your feet on the UFO with hands on the floor in a plank position and neutral spine. Begin to move the UFO from side to side with legs extended or add the variation of bending at the knees and drawing toward the body. Be sure to control this movement rather than allowing the momentum to power you through the movement fully.

Day 19 - Superfunctional Step-Up Series

Work on your strength and stability with this suspended bodyweight movement series! Start by setting the bar height at level 9. Hold on to the straps with elbows at shoulder height and position one foot on the bar. Step up on to the Superfunctional, balance, and return to starting. Advance this exercise by lifting your knee higher or dropping into a lunge. If performing a lunge, focus on bending the back leg to guide the movement.

Day 18 - Superfunctional Swing
 

Incorporate an element of “play” into your routine with the Superfunctional Swing! Start this movement by setting the bar at level 1 or 2. Hold onto the Superfunctional with both hands equal distance apart and step away from the training bar. Keeping your arms straight, run under the training bar as far forward as possible. Lift your legs and swing back to your starting position and repeat.

Day 17 - Up Strength Push-Ups

Position yourself at an angle that is appropriate by grabbing onto handles at equal height on both sides. Be sure to select a higher handle position if you are new to the movement and progress down as you build strength. By moving down the ladder, this resembles a training angle similar to a true push-up which will generate more of a challenge!

Day 16 - Strong++ Lower Body Blast Series

Secure ankle cuff and select an appropriate resistance level. Begin facing the Strong++ and perform a glute extension while stabilizing the body on the standing leg. Transition into a squat to abduction movement by bending the knees and returning to standing with a lateral raise of the outside leg. The final movement in this series is the hip drive in which you will be performing a squat and raising the leg with a bend knee close to the midline of the body.

Repeat on the opposite leg maintaining a constant flow from one movement to the next.

Day 15 - Up Strength Ladder Climb

To begin the Up Strength Ladder Climb, start in a standing position, holding on to two handles. Maintain a plank position with straight legs as you lower your body by climbing down the handles as far as you feel capable. Modify this exercise by bending the knees. Return to your starting position by climbing up the handles.

Day 14 - Superfunctional Squat

Set the Superfunctional bar height at level 1. Next, stand on the bar with the fore to mid-foot while maintaining stability in suspension. Hold onto the straps with elbows positioned at shoulder height. Drop into a squat, allowing your arms to travel down with you. Let your hands track down as you squat, and avoid pulling on the straps to assist the movement.

The Superfunctional Squat will provide a great challenge for stability and strength work!

Day 13 - Up Strength Row

Choose a handle height and lean back into an angled position with feet grounded while maintaining a neutral spine. With the arms extended, bend at the elbows while keeping the arms close to the body, pulling yourself upward. Allow the arms to straighten and slowly lower back to starting position. Be sure to select a higher handle position for those who might be new to using Up Strength.

Day 12 - Superfunctional Push-Up with Fly

Set the bar height at level 1. Position one hand on the ground, and the other on the training bar. The training bar should hang vertically before initiating the movement. As you push-up, glide your arm out to the side, keeping elbow slightly bent.

Day 11: Rebounder Rotation Pass

To begin this rotation move, position yourself standing sideways in relation to the Rebounder with the feet in a position that can best support the body in a squatting position. Hold a medicine ball in both hands and rotate the upper body away from the Rebounder with arms extended.

This is where we add the power! Rotate the upper body back toward the Rebounder with arms extended and release the ball, allowing it to bounce off the Rebounder and back as you rise out of the squat. Be sure to maintain a neutral spine and avoid rounding throughout. Once you have completed a set, repeat in the opposite direction.

Day 10: Strong++ Torso Rotation Combo

To perform the Strong ++ overhead raise and reverse chop series, stand with feet hip-width apart with both hands on the Strong++ handle. Keeping a neutral position of the upper body and spine, lower into a squat. As you stand up, keep both arms extended and reach overhead.

To add variety and rotation to the movement, perform alternating reverse chops.

Day 9: UFO Lateral Shift

To perform this suspended lateral shift, begin by standing on the UFO with feet wide. Your training bars should be set in the Superfunctional straps at level 4 or 5 for balance if needed.

As you begin this movement, use your hips to initiate a lateral shift. Shift from side to side, focusing on fluid weight transfer and rhythm.

Day 8: UFO Stability Squat

Challenge yourself with this functional balance movement!

To perform the UFO Stability Squat, begin by standing on the UFO in the length-wise orientation. Your training bars should be set in the Superfunctional straps at level 4 or 5 for balance if needed. Begin your squat and continue to maintain stability for the entire movement with a focus on general form.

Day 7: Lunge to Press

Using the Strong++ application, you can perform a variety of movement with added resistance.

Today's exercise is the Lunge to Press. Stepping into a forward lunge in an alternating pattern, pair with a bilateral press holding onto the Strong++ handles. Add another variation by alternating the press along with lunging patterns.

Day 6: 4D Pro Lateral Bounds

Today's Queenax movement features 4D Pro Lateral Bounds.

To begin, position the sling below the belly, resting on the hips. Once in place, begin bounding in a lateral motion from left to right, focusing on balanced movement and weight shifting. Let your arms sway with your movement for a full-body suspension exercise.

Day 5: 4D Pro Suspended Parachuter 

Generate results with the 4D Pro Parachuter!

Once the application is in place, position yourself in the sling while gripping each handle. Proceed to lift one or both legs while raising and lowering the body with a pulling motion on the handles. Soar into an exciting workout with this dynamic and functional movement.

Day 4: Boxing Line Oblique Pass

Practice reactive training while building core strength with the Boxing Line Oblique Pass!

Perform this movement by keeping the heavy bag in the track, rather than hitting the ends of the track. You can focus on catching, decelerating, and accelerating the throw with a partner to boost intensity.

Day 3: Monkey Bars

Bring back an element of excitement to your workout with the Monkey Bars! This can be done individually, as part of a circuit, or in a small group setting. Let your inner child go wild as you improve your fitness level.

Day 2: Lunge to Chest Pass with the Mini Tramp

Incorporate this dynamic functional movement into your small group training environment with the Queenax Mini Tramp.

As you throw a medicine ball toward the Mini Tramp, drop one leg into a lunge. Upon standing, catching the ball and bringing it to your chest, repeat again, lunging with the other leg. The Mini Tramp Lunge to Chest Pass is a great option for total body involvement.

Day 1:  4D Pro Suspended Pushup

To kick things off, we begin with a suspended pushup on the 4D Pro elastic sling trainer.

Laying face down with the sling at your hips, drop down and then push yourself back up. For variations, tuck your elbows and knees in when in the air, or try spreading your arms and legs out.

Author Information

Bryden McGrath
Bryden McGrath's picture

Bryden McGrath is the associate manager of community and social media at Precor and enjoys everything the Pacific Northwest has to offer, from hiking to its picture-perfect sunsets.

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