Queenax™ of the Week: Core Boost #1

Workouts

Queenax™ of the Week: Core Boost #1

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Ready for some new core exercises that will shake up your training and keep you motivated? This week's Queenax workout offers new conditioning suggestions that are sure to please.

With Queenax™, the entire training structure is your playground! Get more out of your workouts by utilizing different training tools that challenge your neuromuscular system and heighten the fun factor in your training. This week’s core-centric workout pairs the stability of the fixed Wall Bars with our multi-dimensional Up Strength training application (aka the "hanging ladders"). Upper body and core sets are followed immediately by jump rope intervals to keep your heart rate up. Perfom this sequence two times, with 1-2 minutes rest in between.

Exercise 1: 30 Sec Wall Bar Single Arm Single Leg Plank

  1. Set elbows on floor and feet in bars at shoulder height.
  2. Raise opposite arm and opposite leg.
  3. Balance for two seconds and return to starting position.
  4. Repeat on opposite side.

Exercise 2: 30 Sec Up Strength Hanging Crunch

  1. Hold on to high handles, pull shoulders downward and bend knees to lift legs off floor.
  2. Lift knees to chest.
  3. Lower legs to a bent leg hang and repeat.

60 Seconds Jump Rope

 

Exercise 3: 30 Sec Wall Bar Bridge to Sit-Up

  1. Bend knees and set feet in wall bars.
  2. Lean back and elevate hips to form a bridge.
  3. Lower back and reach up into a sit-up.
  4. Roll down and push up into a bridge and repeat.
  5. Focus on flow and rhythm.

Exercise 4: 30 Sec Up Strength Hanging Switch

  1. Holding high handles, push shoulders away from ears, and lift legs off the floor.
  2. Bring one leg forward and bend at 90 degree angle and one leg back at same angle.
  3. Rotate at the hips, alternating sides.

60 Seconds Jump Rope
 

Exercise 5: 30 Sec Wall Bar Plank Up-Down

  1. Set hands on floor and feet in bars at elbow height.
  2. Bend elbows and lower to plank position.
  3. Return to starting position, keeping a neutral spine.

Exercise 6: 30 Sec Up Strength Double Ladder Climb

  1. Grab both handles and lean back.
  2. Maintain a plank position throughout movement.
  3. Release one handle and quickly catch the one below it.
  4. Repeat on opposite side. 5. Release and catch handles to climb up and down ladder.

60 Seconds Jump Rope

 

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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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