Queenax™ of the Week: Holiday Hustle Workout

Workouts

Queenax™ of the Week: Holiday Hustle Workout

The holiday season is here! Although we have arrived at the "most wonderful time of the year", it can often turn into a time of chaos and stress as we plan for events and social gatherings. Use this full-body workout to get through the holiday hustle while boosting your health and energy. This series of movements is broken into three triplex segments that should be performed one after another to complete a full workout. You will notice that each triplex consists of two separate movements that are then combined into a final movement challenge to test your coordination, physical and mental strength. 

Equipment Needs: 

  • Queenax™
  • Superfunctional™
  • Up Strength 

Movement Guidelines: 

This workout is comprised of several movement triplex segments each involving two exercises. Perform each movement in the triplex separately for 30 seconds and finish each round by combining the movements together simultaneously for a full minute. 

Triplex 1 

Front/Back Taps

 

  1. Set bar at lowest level.
  2. Stand on the bar with a single leg.
  3. Lift leg and reach down to tap ground in front of bar.
  4. Lift foot back to centre and then tap down behind bar.
  5. Keep knees in line with toes.

Suspended Squat 

 

  1. Set bar at lowest level.
  2. Stand on bar and hold on to straps.
  3. Position elbows at or slightly below shoulder height.
  4. Lower into a squat, keeping knees in line with toes and allowing feet to tip forward slightly.

Front/Back Taps to Suspended Squat

For the final round of movement in this triplex, perform 4 repetitions of the front-back tap followed by 4 repetitions of the suspended squat and repeat at your own pace for 60 seconds. 

Triplex 2

Angled Push-Up 

 

  1. Grab handles at chest height and lean forward to find appropriate resistance angle.
  2. Bend the elbows and perform a push-up.

Lateral Lunge

 

  1. Grab handles at hip height.
  2. Step into lateral lunge position and drive bent elbow and hip in one direction while opposite hand reaches away.
  3. Step back to centre and repeat on opposite side.

Angled Push-Up to Lateral Lunge

For the final round of movement in this triplex, perform 4 repetitions of the angled push-up followed by 4 repetitions of the lateral lunge and repeat at your own pace for 60 seconds. 

Triplex 3

Crossover Sit-Up 

 

  1. Set bar at knee level.
  2. Lie supine on floor with arms extended.
  3. Move backward to increase tension on straps.
  4. Perform a sit-up using the bar for balance throughout the movement.
  5. Bring opposite arm to opposite leg at end of range of motion.
  6. Do not use bar to pull body up.

Overhead V-Sit 

 

  1. Set bar at knee level.
  2. Set hands on top of bar and lean back slightly, raising legs to form a V.
  3. Lift arms overhead in line with ears and spine.

Crossover Sit-Up to Overhead V Sit 

For the final round of movement in this triplex, perform 4 repetitions of the crossover sit-up followed by a 10-second v-sit hold and repeat at your own pace for 60 seconds. 

 

 

 

Author Information

Sarah Robertson
Sarah Robertson's picture

Sarah Robertson is the Precor Marketing Education Coordinator. In addition, Sarah holds a Bachelor's degree in Sport Management, is a Certified Personal Trainer and Senior Fitness Specialist. 

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