Queenax® of the Week: Lower Body and Core Endurance


Queenax® of the Week: Lower Body and Core Endurance

If you are seeking to improve your lower and upper body strength and endurance, this 4-week program will provide you a safe and effective framework to do so. With a variety of Queenax® apps and optionals, you will improve basic movement patterns, as well as challenge metabolic capacity in the latter weeks of the program!  Below is a list of what equipment is needed for your workouts. While a few of these movements are specific to Superfunctional, many can be performed or similarly replicated with Up Strength or other suspension fitness products such as TRX® or CrossCore®.

Equipment Needed

  • Queenax®
  • Superfunctional™
  • Up Strength
  • Plyometric Platform
  • Torso Trainer 
  • Strong++™
  • Mobile Parallels 

Workout Recommendations 

  • Ensure that you complete the warm-up and cool-down for each workout.
  • Perform week 1 and 3 workouts 3 times/week, allowing 1-3 days of recovery between workouts. Perform week 2 and 4 workouts 2 times/week, allowing for 2-4 days of recovery between workouts.
  • Follow the work and recovery intervals as listed. However, listen to your body; if more recovery is needed after a specific work interval. You also may allow for 2 or more days recovery between workouts, if you feel fatigued after only one recovery day.
  • Find videos of many of the movement patterns here, as well as set-up information for each app and optional. 

View full workout below or download it here.

Author Information

Alicia Parker
Alicia Parker's picture

Alicia Parker, Cooper Fitness Center Professional Trainer and Small Group Training Instructor

For more than five years, Alicia has worked as a fitness professional in multiple environments, including boutique fitness studios, a structured weight loss program and as a high-demand trainer with one-on-one appointments and Small Group Training classes. She specializes in sports performance, total body conditioning and mobility. A former collegiate soccer player, Alicia turned her passion for athletics into a career helping people improve their general fitness, health and well-being. Alicia has a Bachelor of Science in Human and Nutritional Science from Oklahoma State University and is certified as a NASM Personal Trainer.

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Joined: 08/27/2018 - 15:06