Kinesis Workout - a Full-Body & Functional Way to Exercise

Kinesis One is a cable-cross equipment that allows everybody to explore an infinite range of natural movements and exercises. With this Kinesis Workout you’ll be using the four pillars of human movement to strengthen your legs and stabilize your hip and trunk, back muscles, chest and arms; a full-body workout in a functional way.

4 KINESIS WORKOUT EXERCISES

Full-body functional Kinesis workout
4 exercises
2o reps each set, 4 sets, 30 second rest
Equipment: only the Kinesis One
40 minutes

1. KINESIS LUNGE

20 reps, 4 sets, 30 seconds rest

Stand with your back to the Kinesis One and hold the cable grips with your hands close to your trunk and arms flexed.
Step forward and make 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 starting position, switch the leg that goes to the front.

2. KINESIS ROW

20 reps, 4 sets, 30 seconds rest

Stand in front of the Kinesis One and hold 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 starting position decelerating the movement while you activate your core.

3. KINESIS TWISTING PUNCHES

20 reps, 4 sets each side, 30 seconds rest

Stand with your back to the Kinesis One and hold the cable grips with your hands close to your trunk and arms flexed. Feet parallel at hip width.
Rotate your ankle to the medial line and let that torque go 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 straightened.
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