Workout on Kinesis One

5th July 2018

This workout on Kinesis One will allow you to perform many natural movements in an infinite range of motions. A full-body and functional workout that will show you how simple and effective is to exercise.

You will need just a Kinesis One to exercise your whole body, without having to travel too far.

This workout can be performed in 40 minutes.

Functional workout / Kinesis One / 20 reps, 4 sets, 30 seconds rest

4 exercises
2o reps each set, 4 sets, 30 second rest
Equipment: Kinesis One

Strength 6/10
Power 8/10
Endurance 7/10
Speed 7/10
Agility 7/10
Coordination 6/10
Balance 8/10
Flexibility 5/10

1. KINESIS LUNGE

20 reps, 4 sets, 30 seconds rest

Standing backwards to the kinesis One, hang the cable grips with your hands close to your trunk and arms flexed
Step forward as you would give a giant step
Step back putting more strength on the heel of your front foot and shift your weight to your back-leg
As you reach the start position, switch the leg that goes to the front

2. KINESIS ROW

20 reps, 4 sets, 30 seconds rest

Standing in front of Kinesis one, hang the cable grips with your arms extended
Pull your arms below your chest and let the elbows pullback your trunk line
Move your arms forward until you reach the start position decelerating the movement while you activate your core

3. KINESIS TWISTING PUNCHES

20 reps, 4 sets each side, 30 seconds rest

Standing backwards to the kinesis One, hang the cable grips with your hands close to your trunk and arms flexed. Feet parallel at hip length
Rotate your ankle to the medial line and let that torque goes to the knee and hip
As you twist your hip using abs and glutes, use your chest to stabilize the scapula and extend your arm to the front until your arm is fully elongated
Turn to starting position, first flexing the arm, stabilizing the scapula and twisting your torso to the front position and gyrating the ankle to flat your feet.

4. KINESIS LOW TO HIGH CHOP

20 reps, 4 sets each side, 30 seconds rest

Standing backwards to the kinesis One, hang one of the cable grips with both hands and twist your torso with arms extended faced to the cable and hand at the hip level. Feet must be pointed to the cable side on a lunge position
Rotate your ankle to opposite side and let that torque goes to the knee and hip
As you twist your hip using abs and glutes, extend your legs and use your back and chest to stabilize the scapula and elevate your arms until your eyes level
Turn to the initial position, twisting your torso, and stabilizing the scapula