Queenax™ of the Week: Queenax Functional Circuit

Workouts

Queenax™ of the Week: Queenax Functional Circuit

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Try 3 rounds of this Functional Circuit for a total body power, strength and core workout.

Tips for Success
 

  • Make sure you’re fully warmed up before starting this workout.
  • Complete the circuit 3 times.
  • Minimize rest time between movements.
  • Rest 3-5 minutes between circuits.
  • If a specific training tool is not available on your Queenax configuration, select a complimentary exercise as a substitute.

The Workout

 

The Movements

20 Box Jumps with the Plyometric Platform

  • Adjust platform height.
  • Face platform and step up on to it.
  • Step down from platform and repeat.

1 Monkey Bar Pass

  • Move across the monkey bars, reaching from bar to bar with alternating arms.

20 Medicine Ball Passes

  • Stand three to four feet from the rebounder, facing forward.
  • Bend knees to load lower body.
  • Start with ball at chest height.
  • Explosively throw the ball toward the rebounder.
  • Keep eyes on ball, catch, and repeat movement.

20 Superfunctional Jumping Pull-Ups

  • Set bar at high or overhead height.
  • Grip bar and set hands wide on bar.
  • Jump to assist the pull-up, keeping shoulder down throughout the movement.
  • Slowly lower body and repeat.

15 Wall Bar Push-Ups

  • Set hands on ground and position feet in Wall Bars at elbow height. Increase the challenge by elevating foot position.
  • Lower into a push-up.

20 Alternating Strong++ Torso Rotations

  • Begin with arms extended, upper body in rotation toward frame.
  • Move arms away from frame, rotating from waist.
  • Control movement back to starting position with arms extended, driving from the core.
  • Turn around and repeat on opposite side.

 

Return to Coaching Center 

Author Information

Erica Tillinghast
Erica Tillinghast's picture

Erica Tillinghast is the Global Education Manager for Precor. Over the last 15 years Erica has worked as a personal trainer, group fitness instructor, professional circus performer, curriculum designer, and master coach.  Erica specializes in fitness product education, network building and curriculum development. She travels globally as an educator, coach, and industry presenter, and has authored and contributed to numerous continuing education courses. She holds an MS in Exercise Science and Health Promotion, and is a certified Personal Trainer, an NASM Group Personal Training Specialist, a certified AntiGravity® Instructor, a 4D Pro Instructor and Spinning Instructor.

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