Queenax™ of the Week: Spring Into Action


Queenax™ of the Week: Spring Into Action

Time to Spring into Action! Let's shed those jackets, scarves and mittens!  Let’s spring clean those diets and workout routines with the Queenax™ of the Week: Spring into Action Workout.  Try this total body Superfunctional™ workout routine that focuses on big muscle groups and creates greater metabolic demand. The main goal of this workout is burning calories and preparing for the warmer weather ahead. 

Equipment Needs

  • Queenax
  • Superfunctional

Workout Guidelines

  • 30-45 minutes total time.  
  • There are three phases of this workout: Warm-Up, Workout and Cool Down.
  • This is a total body workout using the Superfunctional training tool. If Superfunctional is not available to you, you could adapt many of the exercises using TRX®, CrossCore® or other suspension fitness tools.


  • Set the training bar height at level 8 for all exercises.
  • Repeat exercise series three times.

Angled Push-Ups


Angled Row


Lateral Lunge


Lunge with Rotation



  • Perform exercises back-to-back with no rest.
  • Select a work time of 30, 45 or 60 seconds depending on fitness level. 

Hip Extension - Hip Height


Single Leg Squat - Hip Height


Hanging Crunch - Overhead Height


Prone Crunch - Level 8


V-Sits - Level 8



Sit-Ups - Level 8


Cool Down

  • Stretch the quadriceps, hamstrings, glutes, chest and back.

Author Information

Tonya Gutch
Tonya Gutch's picture

Tonya is a guest lecturer for the Cooper Institute and a professional fitness trainer at the Cooper Fitness Center in Dallas Texas. Tonya has owned and operated a personal training business, trained professional athletes, and coached national and world fitness champions. Tonya’s competitive edge has earned her gold medals in the AAU National and World Aerobics Championships, as well as three gold medals at the National Aerobics Championships on ESPN. Tonya has been involved with the Precor Coaching Center since its inception in 2015. 

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Joined: 28/09/2016 - 21:07