1
Squat
2
Chest Press Single Leg
3
Lunge
4
Oblique Crunch
5
Biceps Curl
6
T Deltoid Fly
7
Standing Roll Out
Recommended number of laps
Repeat all steps once.
Take 60 seconds pauses between steps.
Workout duration
This workout should take 15-20 minutes to complete it.
Workout info
This functional training is very effective at improving balance, stability, and coordination.
Workout description
Medium, male workout for the gym.

Squat

3 series 15 repeats with 30 second pauses

Stand facing the anchor. Grab the handles keeping your elbows below shoulder height. The palms must be facing each other.

Drop down into a squat.

Drive up through your heels and return to the start position. Repeat the exercise according to the training plan.

Chest Press Single Leg

2 series 10 repeats (each leg) with 30 second pauses

Stand facing away from the anchor and grab the handles. Extend your arms out in front of you at shoulder height. Keep your palms facing down and your weight on the balls of your feet. Keep your body straight.

Extend one leg backwards.

Lower your chest towards the ground and bend the elbows at 90 degrees with the one leg extended backwards while keeping weight on the opposite leg.

Press back up to the start position maintaining body alignment. Repeat the exercise according to the training plan then switch legs.

Lunge

3 series 10 repeats (each leg) with 30 second pauses

Stand straight facing the anchor and grab the handles. Keep your elbows below shoulder height close to your sides. Your palms must be facing each other.

Drop down into a lunge while reaching back and lowering your knee at a 90 degree angle.

Drive up through the front heel to the start position.

Repeat with the other leg. Repeat the exercise according to the training plan alternating legs.

Oblique Crunch

3 series 10 repeats with 30 second pauses

Kneel facing away from the anchor. Put your feet in the foot cradles. Place your hands on the ground slightly over shoulder-width and lift up into a plank position.

Make a crunch sideways drawing your knees toward one elbow.

Press back up to the start position.

Repeat with the opposite side. Repeat the exercise according to the training plan alternating sides.

Biceps Curl

3 series 10 repeats with 30 second pauses

Stand facing the anchor. Grab the handles with your palms turned upwards and lean back with your arms straight.

Curl and pull your hands towards your temples, keeping the elbows high and aligned with your shoulders throughout the movement.

Return to the start position maintaining body alignment and repeat the exercise according to the training plan.

T Deltoid Fly

3 series 10 repeats with 30 second pauses

Start in the end position to measure the appropriate stance. Stand facing the anchor in the offset stance, pulling the suspension back and out into a letter “T”. Keep your palms facing forward.

Lean back, maintaining a slight elbow angle throughout the movement.

Pull through by moving your body up toward the anchor. Keep your core engaged. Repeat the exercise according to the training plan.

Standing Roll Out

3 series 15 repeats with 30 second pauses

Stand facing away from the anchor and grab the handles. Keep your arms extended at shoulder height, keep your palms facing down and lean slightly forward on the balls of your feet.

Slowly drive your arms up and lean forward keeping your core engaged.

Return to the start position maintaining full body alignment. Repeat the exercise according to the training plan.