The Queenax, located in the Cardio Court at the Natatorium, is a unique multifunctional and suspended bodyweight training system. Our favorite Queenax feature is its versatile frame because it allows you to easily mix up your workout. Steve Christiansen, Coordinator of Fitness, likes that “there are a lot of different functional pieces of equipment that can cover just about every movement pattern you can get. You can train just about any body part on it, and it’s all in one place.” If you’re looking to elevate your fitness routine, check out our Queenax workout below!
Start with a dynamic warm-up and light stretching.
- High knee march and arm circles (30 secs)
- Easy butt kicks and chest flys (30 secs)
- Low impact jumping jacks (30 secs)
- Alternating forward lunge and twist (30 secs)
- Push-ups (10 reps)
- Body weight squats (10 reps)
1. Neutral Row (2-3 sets of 10-12 reps)
Equipment: TRX Suspension Trainer
Trainer Tip: During this exercise, it is important to maintain a neutral spine and shoulders should be rolled back and down. If you are looking to make this move harder, try moving your feet closer to the Queenax. Moving your feet further away will make it easier.
2. Palm Strikes (2-3 sets of 10-12 reps)
Equipment: Heavy Bag
3. Forward Lunge + Chest Fly (2-3 sets of 10-12 reps)
Equipment: Strong ++
Trainer Tip: Throughout this exercise, it is important to simultaneously step forward into a lunge and bring your arms forward, while also squeezing your chest muscles.
4. Metabolic Pull Ups (2-3 sets of 30-40 secs)
Equipment: Super Functional Bar at an overhead height
Trainer Tip: Try to do as many quick “bounces” as you can for 30 seconds.
5. Goblet Squat and Press (2-3 sets of 10-12 reps)
Equipment: Landmine barbell
Trainer Tip: When squatting, make sure to focus on sitting back into the squat with the barbell placed at the middle of your chest. When coming up from out of the squat, press the barbell over your head.
6. Ladder Climb (2-3 sets of 30-40 secs)
Equipment: Up Strength
Trainer Tip: Make sure to focus on having a neutral spine throughout this exercise. To make this exercise harder, move your feet closer to the Queenax. Moving your feet further away makes it easier.
7. Incline Push Ups (2-3 sets of 10-12 reps)
Equipment: Super Functional Bar at Hip Height
1. Knee Tucks (2-3 sets of 15-25 reps)
Equipment: AB trainer
2. Sit Ups (2-3 sets of 15-25 reps)
Equipment: Wall Bars
3. Plank (2-3 sets of 15-25 reps)
TRX in Stirrups
Trainer Tip: To get the most out of this workout, it’s important to maintain a neutral spine and to always keep your core engaged.
4. “Row the Boat” Russian Twist (2-3 sets of 15-25 reps)
Super Functional Bar
We love this workout because it’s so well rounded, allowing you to target multiple muscles across your body. Steve says,
“This workout is great because it utilizes the Queenax to target the entire body. It challenges both your muscular strength and it improves your cardiovascular endurance!”
To help prevent soreness the next day, remember to cool down with some walking and light stretching. If you want to take this workout along with you, feel free to scan the QR code on the Queenax poster next to the setup in the Cardio Court!