Queenax™ of the Week: Superfunctional™ Total Body Workout

Workouts

Queenax™ of the Week: Superfunctional™ Total Body Workout

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What is Superfunctional?

Superfunctional is a suspension fitness training bar created by Queenax™. Superfunctional accommodates bilateral, single side, swinging, hanging, team-based, and balancing movements. If you're looking for a refreshing new fitness challenge, try out the Superfunctional Total Body workout of the week.

Superfunctional Training Tips

  • Adjust bar height to optimize range of motion for each movement. Select from one of 10 vertical adjustment settings.
  • Maintain tension on the Superfunctional at all times
  • Engage your core and hold a plank position throughout upper body pushing and pulling movements
  • Change your training angle to increase the muscular and coordination demand
  • Elevate your heart rate by training opposing muscle groups back to back with minimal rest time
  • Workout can be based on time, reps, or challenge goals

Superfunctional Total Body Workout Instructions

  • Perform 30-60 seconds per exercise, with minimal rest between exercises
  • Perform entire circuit 2-3 times
  • Allow 2-3 minutes between circuits for recovery
  • Each exercise has two options. Select the exercise option that is appropriate for your fitness level and training goal

Upper Body Push: Single Leg Angled Push-Up or Asymmetric Push-Up

Squat: Assisted Squat or Suspended Squat

Upper Body Pull: Assisted Pull-Up or Pull-Up

Core and Hips: Sit-Up or Prone Crunch

Lunge: Overhead Lunge or Suspended Lunge with Hop

Twist: Russian Twists or Hanging Switch

Sport/Skill/Play: Scapular Depression or Hang and Swing

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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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