Queenax of the Week: Total Body Workout


Queenax of the Week: Total Body Workout

This short and intense workout incorporates four favourite movement types: pulls, pushes, rotation and metabolic exercises. After a five minute movement preparation, perform two rounds of each set. Finish the workout with a quick cool down on your favourite cardio. If you do not have the equipment below available to you, substitute equipment as needed.

Equipment Needed

  • Queenax™
  • Wall Bars
  • Superfunctional™
  • Mobile Parallels
  • Battle Rope
  • Torso Trainer

Phase 1: Movement Prep (8 minutes)

Perform two rounds with no rest between rounds.

Wall Bars Split Squat
30 seconds each side


Wall Bars Bend to Extend
30 seconds


Superfunctional Glute Stretch
30 seconds each side


Superfunctional Front-Back Tap
30 seconds each side


Phase 2: Circuit 1 (10 minutes)

Perform two rounds with 1-2 minutes of rest between rounds.

Battle Rope Pull Through
60 seconds


Mobile Parallels Push-Through
60 seconds


Torso Trainer Standing Rotation
60 seconds


Wall Bars Jumping Spider Squats
60 seconds


Phase 3: Circuit 2 (10 minutes)

Perform two rounds with 1-2 minutes of rest between rounds.

Mobile Parallels Supine Row
60 seconds


Superfunctional Drop-In
60 seconds


Superfunctional Crossover Sit-Up
60 seconds (alternating sides)


Mobile Parallels Plyometric Push-Up
60 seconds


Phase 4: Cool Down

Cool down on your favourite cardio equipment for 5-10 minutes. You should be able to talk comfortably when you exit the equipment.

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, performing artist, product developer, and master coach.  Erica specializes in fitness product education, business development, network building and curriculum design. She travels globally as an educator, coach, and industry presenter, and has authored and contributed to more than 20 continuing education courses adopted on six continents. She holds an MS in Exercise Science and Health Promotion, and is a certified Personal Trainer, 3D MAPS, and an NASM Group Personal Training Specialist.

Last seen: 4 months 2 weeks ago
Joined: 22/01/2016 - 17:15