The below videos will show a sample workout circuits performed on the HOIST Fitness MotionCage Functional Trainer. These are five-station circuits, with each exercise performed for 60 seconds and 15 seconds for transitions.
The below videos are a series of guides to work-outs with the different sections of equipment on the HOIST MotionCage.
How to perform CHIN UPS/ PULL UPS
The Motion Cage has a variety of pull up handles located around the machine offering different grip and width options. Beginners will find chin ups, where the palms face the body, easier to do than opposing grip pull ups, where the palms face each other. Intermediate and advanced clients can be challenged by using the rock climbing handles and wider overhand grips. MUSCLE GROUPS TARGETED - Arms, Back, Core For any of these exercises, clients squeeze their arm and back muscles to raise the body. At the top of the movement, their hands should be at about chin height.
How to perform ROCK TRAVEL
Rock climbing handles provide a greater challenge than peg handles and are an excellent way for clients to develop a strong grip using a functional exercise. MUSCLE GROUPS TARGETED: -Arms - Back, Core HOW TO PERFORM ROCK TRAVEL: To enter the starting position, clients take a handle in each hand at either the left or right edge of the board. To begin, one hand grabs another close by handle. Once the grip is secure, the other hand takes a different handle. When the grip is secure, the process is repeated across the rock climbing board. When the opposite end is reached, clients can return if their fitness level permits. The rock climbing board has two sets of handles, so clients can travel vertically as well as horizontally. Standard rock climbing travels will tire clients quickly. Ensure a strong grip is maintained throughout the exercise. If a client’s grip begins to fail, the exercise should be ended.
How to perform PEG BOARD TRAVEL
Pegboard travels are a good way for clients at all fitness levels to build upper body and core strength using functional movements. For beginners, a spotter is recommended to help support body weight and to steady the client should their grip fail. MUSCLE GROUPS TARGETED: - Arms, Back, Core HOW TO PERFORM PEG BOARD TRAVEL: To enter the starting position, take a peg in each hand at either the left or right edge of the pegboard. To begin the movement, one hand grabs the next closest peg. Once the grip is secure, the other hand takes the peg vacated by the first hand. When the grip is secure, the process is repeated across the pegboard. When the opposite end is reached, clients can return if their fitness level permits. Standard peg travels will tire clients quickly. If their grip begins to fail, the exercise should be ended.
How to perform PULL UPS
Pull ups are a time-tested way to build upper body strength. A spotter can help support a beginner’s body weight so they can perform the exercise. MUSCLE GROUPS TARGETED: - Arms, Back, Core HOW TO PERFORM PULL UPS: For pull ups using the pegboard, use pegs that are approximately shoulder width apart. The wider the grip, the more challenging the exercise becomes. To begin, clients grasp a set of pegs and squeeze the chest, shoulder, and back muscles to raise the body. At the top of the movement, the pegs should be at about chin height. Slowly lower to the starting position to perform another rep. Pull ups will tire people quickly. Ensure proper form is being kept throughout the exercise to prevent injuries.
How to perform BURPEE PULL UPS
Burpee to Pull Ups are a powerful total body exercise. It’s recommended that beginners have a spotter for this exercise. MUSCLE GROUPS TARGETED: - Legs, Core, Upper Body HOW TO PERFORM BURPEE PULL UPS: To begin, clients sink down into a squat position until their palms are flat on the floor, arms shoulder width or slightly greater. The legs should be inside the arms. Bringing their weight onto their arms, clients thrust their hips and legs back until the body assumes a plank or press position, head up and eyes forward. The next part reverses the motion as clients contract their abdominal muscles and flex their hips to return to the squat. Once stability is established, clients explode up toward the monkey bars using the momentum to help perform a pull up. Their grip should be overhand and slightly wider than shoulder width. Burpee to Pull Ups are an intense exercise. Make sure proper form is kept throughout all phases of the movement. If a client’s form is starting to break, they’re becoming too tired to perform the exercise correctly.
How to perform OBLIQUE PULL UPS
Oblique pull ups are an effective way to build upper body and core strength. It’s recommended that beginners have a spotter for this exercise. MUSCLE GROUPS TARGETED: - Arms, Back, Core, Torso HOW TO PERFORM OBLIQUE PULL UPS: Oblique pull ups start with a standard monkey bar travel, but instead of releasing the trailing hand to move to the next bar, clients execute a pull up from this position. Once the pull up is complete, the body lowers to the starting position. Once the starting position is reached, the back hand releases so clients can move forward to grab the next bar. Oblique pull ups are a difficult exercise and clients will tire quickly. Ensure clients are not pushed to the point where the grip fails and they risk injury.
How to perform MONKEY BAR TRAVEL
Standard Monkey Bar Travels are a good exercise for intermediate and advanced clients to develop upper body and back strength. Advanced clients can take advantage of the Motion Cage’s dual rows with alternating bar height. If beginners are performing monkey bar travels, make sure they have a spotter. MUSCLE GROUPS TARGETED: - Arms, Back, Core HOW TO PERFORM MONKEY BAR TRAVEL: To get ready, clients stand under the start of the monkey bars and jump up, taking a single bar with both hands in an overhand grip. Using the lower body to help gain momentum, swing toward the next bar. At the top of the motion, clients release one hand and grasp the next bar. Make sure the client’s front-hand grip is firm before releasing the back hand’s grip and letting the momentum of the lower body carry them forward. Repeat the process until the last bar is reached. Monkey bar travels rely on a strong grip. As clients tire, their grip will weaken. Make sure not to push your clients to the point where their grip fails.
How to perform BATTLE ROPES
Battle Ropes are a great functional exercise with many variations for strengthening the arms and core. Battle rope routines have many variations. Once a client’s fitness level increases, you can add lateral or squat movements to the exercise. MUSCLE GROUPS TARGETED: - Arms, Shoulders, Core HOW TO PERFORM BATTLE ROPES: To enter the starting position, clients face the machine and take the battle ropes in a firm grip and create a hinge in their body by pushing the hips slightly back and bending their knees. Their stance should be wide and firm. To begin, clients rapidly move their arms up and down, keeping a bend in the elbows, to create waves in the ropes. Battle ropes tire clients quickly, so make sure proper form is kept throughout the exercise.
How to perform SQUAT WALL TARGETS
Squat wall targets are a good total body exercise for people of all fitness levels. To begin the exercise, clients bring the ball to chest height, close in to the body, and lower the body into a comfortable squat position with the hips at or below the knees. MUSCLE GROUPS TARGETED: - Arms, Shoulders, Core HOW TO PERFORM SQUAT WALL TARGETS: To start the exercise, clients exhale and drive through the entire foot to bring the body out of the squat. As the upright position is reached, the ball is propelled toward the top target as hard as possible. As it rebounds, clients catch the ball and bring it back close in to the chest and lower the body back into the squat position before propelling the ball toward the target again for the next rep.
How to perform REBOUNDERS
Rebounders are a simple, effective way for people of all fitness levels to build upper body strength and power and exercise their core. MUSCLE GROUPS TARGETED: - Arms, Shoulders, Chest, Core HOW TO PERFORM REBOUNDERS: Adjust the rebound platform to the appropriate angle. The steeper the angle, the more force the rebounding ball has. There are numerous stance, throwing, and rebounding options, but they all include clients keeping their eyes on the target and using their shoulders to propel the ball. As it rebounds, clients catch the ball and bring it back to the starting position before performing the next rep.
How to perform a SPLIT LUNGE PRESS
A Split Lunge Squat combines a standard split squat and a pushing movement to incorporate the core into the exercise, helping clients of all fitness levels benefit from increased core and leg strength. Clients can perform this exercise alone or with a partner to add resistance. The amount of resistance depends on the client’s fitness level. Slight resistance for beginners, heavier resistance for advanced clients. MUSCLE GROUPS TARGETED: - Legs, Core, Chest HOW TO PERFORM A SPLIT LUNGE PRESS: The starting position is a split stance with a slight forward lean in the torso that matches the shinbone on the leading leg. Clients should be able to comfortably place both hands on the bag. Let clients practice the movement slowly a few times to gauge the correct range and establish balance. When ready, clients perform a split squat and push the bag away from them explosively in a straight line. Clients inhale and return to the starting position for another rep.
How to perform a PUNCH
Heavy bag punching is a good way for clients to build aerobic and anaerobic fitness while conditioning their core and arms. Punches can be performed using one arm or alternating arms with the bag swinging free or braced by another person. MUSCLE GROUPS TARGETED: - Arms, Shoulders, Core HOW TO PERFORM PUNCHES: Before beginning heavy bag punches, have clients take a few slow practice strikes to find their range and balance. When performing punches, the punching arm should be primarily supported by the lead leg, and the feet and torso free to move as needed. To perform the movement, clients exhale as they drive through the hip and extend the arm. Once contact is made, quickly reset to the starting position for another punch
How to perform a KICK
Heavy bag kicks require core activation, hip flexibility, and balance. Kicks can be performed alone or with someone bracing the heavy bag. They can be performed using one leg or alternating between legs. MUSCLE GROUPS TARGETED: - Legs, Hip Flexors, Core HOW TO PERFORM KICKS: Before beginning a set of kicks, clients should take a few slow practice kicks to find their range and height. Kicking too high can disrupt balance or cause injury. In general, clients should not be kicking above their waist. The top of the foot or the lower shin should be the body part making contact with the heavy bag. To perform either single or alternating kicks, clients adopt a staggered position. Make sure their supporting leg is well rooted with a slight bend in the knee and the client’s toe is slightly turned in. Their eyes should focus where they want to make contact with the bag. To begin, clients drive the leg toward the bag until contact is made. During the movement, the hips and torso should rotate slightly toward the bag. Once the leg makes contact with the bag, clients return to the starting position and find their balance before beginning the next kick.
How to perform KNEE TUCKS
Knee tucks are an excellent abdominal exercise for people of all fitness levels. They can be performed facing toward or away from the Motion Cage. MUSCLE GROUPS TARGETED: - Core, Abdominals, Hips HOW TO PERFORM KNEE TUCKS: Adjust the dip handles to slightly wider than shoulder width and place clients into the starting dip position. Ensure the elbows are not locked out at any time during the movement. Begin by having clients raise their knees as high as possible while curling their trunk into a ball. If the torso starts to lean too far past vertical, the form should be corrected. Slowly return the legs and trunk to the staring position for another rep.
How to perform INCLINE PUSH UPS
Incline push ups are a good way for clients to strengthen their chest muscles. The lower the handles, the more strength required for the movement. MUSCLE GROUPS TARGETED: - Arms, Chest HOW TO PERFORM INCLINE PUSH UPS: To start, adjust the dip handles to the desired height and slightly wider than shoulder width. Place the client’s body in a standard push up plank position. To begin, lower the body as far as the natural range of motion allows; the higher the fitness level, the deeper the body lowers. Remember, the lower the body goes, the more stress on the shoulders. Clients squeeze their chest and triceps to return to the starting position for another rep. Ensure clients maintain proper plank position and form throughout the entire exercise.
How to perform TORSO ROTATIONS
Torso Rotations are an effective core exercise for clients with an advanced fitness level. The exercise requires a significant amount of core and oblique strength, so make sure clients are equal to the task. MUSCLE GROUPS TARGETED: - Core, Abdominals, Hip Flexors HOW TO PERFORM TORSO ROTATIONS: Adjust the dip handles to a slightly wider than shoulder width. Client’s should face away from the motion cage and enter a standard dip starting position. With the feet together, the knees should be brought toward the chest as much as possible without introducing bending or flexing in the torso. To begin, clients slowly rotate the legs to one side of the body. The legs should rotate no farther than the natural range of motion allows, usually about forty-five degrees. Once the legs reach the end of their rotation, bring them back to center and continue to rotate to the other side. Ensure that the elbows are not locked out during the movement. This exercise requires a substantial amount of core strength and clients will tire quickly. Ensure proper form is kept throughout the entire movement.
How to perform a DIP
Dips are a time-honored way to build triceps and shoulder strength. The more fit a client is, the more they should be able to lower their body. Remember, the elbow should never flex more then ninety degrees and clients’ torsos needs to remain perpendicular to the floor during the entire movement. Dips can be performed with the legs in several positions, depending on fitness level and goals. MUSCLE GROUPS TARGETED: - Triceps, Chest, Core HOW TO PERFORM DIPS: To begin, adjust the dip handles to slightly wider than shoulder width. Clients can perform dips facing, or facing away from the motion cage, depending on leg position. To start the movement, lower the body. Press with the triceps to return to the starting position for another rep. During the movement, ensure clients are not lowering their bodies farther than their strength level allows and not locking out their elbows at the top of the movement.
How to perform MOUNTAIN CLIMBER PUSH UPS
Mountain climbers are an excellent total body workout. Done at high intensity, they’re a great calisthenic exercise. Done slowly with a squeeze at the top of each movement, they become a powerful core exercise. By adding incline or decline push ups, clients can increase their upper body conditioning. MUSCLE GROUPS TARGETED: - Upper Body, Lower Body, Core HOW TO PERFORM MOUNTAIN CLIMBER PUSH UPS: Beginners should use the platform for incline push ups and the floor as the base for mountain climbers. For advanced clients, switch the set up. The higher the platform, the greater the challenge. Begin by adjusting the platform to the desired height. Place clients in a push up position, ensuring a proper plank in the body. To begin the movement, clients rapidly bring one knee forward toward the chest, then quickly switch the position, bringing the opposite knee forward. Work to minimize any hip hiking in clients. Where you place the push up depends on the fitness goals. The more added to the routine, the greater the emphasis on upper body conditioning. Before clients can execute a push up, the lead leg must return to the starting position to create the proper plank position. Since this is a total body exercise, clients tire quickly. To help prevent injuries and get the most out of the movement, ensure proper form is maintained.
How to perform a BULGARIAN SQUAT
Bulgarian Squats are a good way for clients with intermediate or advanced fitness levels to create leg strength and hip mobility. As strength and stability improve, weight can be added for an additional challenge. MUSCLE GROUPS TARGETED: - Quadriceps, Hamstrings, Glutes HOW TO PERFORM A BULGARIAN SQUAT: Adjust the platform to a height just below the client’s knee. This supports their back foot, which should be aligned with or below the knee. The supporting leg is positioned slightly in front of the body to maintain balance during the movement. To begin, clients hinge at the hip like they’re sitting in a chair. The knee should move slightly past the toes. Clients then drive through the entire foot to return to the starting position. If clients exhibit instability during the movement, lowering the height of the resting foot will help.
How to perform a BURPEE JUMP
Burpees are one of the top total body exercises and a good example of functional fitness. By slowing the motions, clients with lower fitness levels can enjoy their benefits and begin to build core strength. The addition of a platform jump lets advanced clients build explosive power in their legs. Burpees are deceptively complex and careful attention needs to be paid to their form to avoid injuries and receive maximum benefits. MUSCLE GROUPS TARGED: - Total body HOW TO PERFORM A BURPEE JUMP: First adjust the platform to a height appropriate for the client’s jumping ability. To begin the movement, clients sink down into a squat position until their palms are flat on the floor. The arms should be outside their legs. Bringing their weight onto their arms, clients thrust their hips and legs back ending in a plank position, head up and eyes forward. The next part reverses the motion as clients contract their abdominal muscles and bring their hips and knees back under them, feet flat on the floor. Once stability has been established, clients quickly rise to their feet to complete the burpee. With the addition of a platform jump, clients explode out this position as they jump forward onto the platform. When stability has been established, clients jump back to the floor to begin the movements again. With this exercise, speed most often creates sloppiness. Ensure clients maintain correct form through all phases of the movement.
How to perform a BICEP CURL
Bicep curls are a good, basic strength building exercise for all fitness levels that mimics the motions we perform in everyday life. The HOIST Fitness Motion Cage’s Dual Hi Lo Pulley station lets you devise dozens of bicep exercises using tandem, alternating, and reciprocating movements. The Dual Hi-Lo Pulley also accommodates a curling bar for dual arm curling. MUSCLE GROUPS TARGETED: - Arms, Anterior Shoulder HOW TO PERFORM A BICEP CURL: To begin a curling movement, adjust the pulleys to a height appropriate for the client to grasp the bar with their arms fully extended, and pin the stack at enough weight to provide a challenge. Take the bar in an underhand grip for bicep curls, or an overhand grip for reverse curls. The client’s feet should be approximately shoulder width apart and there should be a slight bend in the knees. Elbows should be close in to the body during the entire movement. Exhale and bring the bar up to the chest, squeezing the bicep at the top of the movement. Inhale and slowly return the bar to the starting position for another rep.
How to perform a BEAR CRAWL
Bear crawls are an outstanding way for clients at all fitness levels to build strength, endurance, and muscle mass. The exercise forces clients to use their entire body to support and execute the movement against the resistance of the weight stack. The weight pin position should provide enough pulley resistance to make the exercise challenging, but not overwhelming. MUSCLE GROUPS TARGETED: - Core, Leg, Glutes,Torso Stabilizers Adjust a pulley’s height to between a client’s hip and knee. The strap should wrap around the waist and connect to one of the pulleys. Once the strap is secure, clients face away from the machine and take the starting position. Ideally the hips should be aligned with the shoulders, but a little higher is acceptable. Heads should be up and eyes looking straight ahead, not down. The weight should be carried evenly on the toes and the flat of the hand. To perform the movement, bear crawl forward to the extent of the cable’s travel length. Ensure clients minimize excessive rotational movement through the hips and torso. It’s best to let a client walk the cable out before starting the exercise so they know where the travel limit is or place a mark on the floor for them. When the end of the travel distance has been reached, clients return to the standing position and walk backwards to the starting point to perform another rep. During the exercise, make sure clients are not locking out their knees or elbows.
How to perform an ASSISTED PULL UP
Assisted pull ups are a great way for beginners to build upper body. The weight stack pin position needs to offset the client’s weight, but still allow for enough resistance to make the exercise challenging MUSCLE GROUPS - Back, Biceps .Adjust the pulleys to the client’s chest height and attach one end of the strap to each pulley. Using a bench or a box, clients grasp the pull up handle firmly in both hands at the desired width and step onto the strap with one foot. Once a client’s weight is supported by the strap, they can step onto the strap with the other leg keeping the feet together. Client’s squeeze the back and arm muscles and pull their body up toward the bar. At the top of the movement, the bar should be roughly even with the chin. Clients should maintain muscle tension in their lats as they lower themselves for another rep. Since the client’s body weight is offset by the weight stack, beginners might need assistance or a support point to enter and leave the strap.
How to perform a LANDMINE 180
Renegade or Landmine 180s are a ground-based rotational exercise that works the entire body to develop fitness, rotary stability, and athletic performance. You can use lighter weights to build endurance or heavier weights to build power and muscle mass. This exercise covers a big range of movement. It’s critical the motion originates in the hips, and the feet and knees are allowed to pivot naturally. MUSCLE GROUPS TARGETED - Core, Stabilizers, Glutes HOW TO PERFORM A LANDMINE 180 To get ready for Renegade or Landmine 180s, face the end of the bar and grip it with your palms facing each other. Raise the bar to chest height, its weight should rest on your palms, and make sure to leave enough space for clean travel during the exercise movement. Adopt a stance wider than shoulder width, but allowing a good range of lateral torso movement. The hips rotate first, then the torso, then the arms bring the bar down as far as the natural range of motion allows. Make sure the upward force and stability is generated through the heels. As the bar comes back to center make sure the client’s hips, torso, and head come back to full alignment before starting to rotate to the other side.
How to perform LANDMINE SQUATS
Renegade or Landmine exercises have become increasing popular over the last few years. They’re a core-focused movement that combines strength and mobility with a full-body exercise. Beginners can use just the bar and more advanced clients can add weight. MUSCLE GROUPS TARGETED -Core, Stabilizers, Quadriceps, Glutes, Hamstrings, Calves HOW TO PERFORM LANDMINE SQUATS: To enter the starting position, face the end of the bar and raise it to chest height. Feet should be about shoulder width apart, toes pointing slightly forward or out. Grip the end of the bar with your palms facing each other. The feet should be between hip and shoulder width apart, toes pointed slightly out, and the spine in a neutral position. The taller the client, the wider the stance. To begin, clients breath in and flex at the hip, like they’re going to sit in a chair, and lower themselves until the hip joint is below the knees. To perform the movement, clients exhale and drive through the surface of their foot to return to the starting position, squeezing their glutes at the top of the movement. The end of the bar should be pointing at the client’s sternum and remains in this position throughout the entire movement. To help prevent injuries, ensure clients at all fitness levels maintain proper form throughout all phases of the exercise.
How to perform a DEADLIFT
The deadlift is a compound movement ideal for building strength in the lower back. For beginners, make sure to use light weight or no weight until they find their form and begin to build strength. MUSCLE GROUPS - Lower Back, Hamstrings, Glutes HOW TO PERFORM A DEADLIFT: To enter the starting position, stand with the bar above the center of the feet. The feet should be about hip width apart. Fold through the hip keeping the chest tall and the head up, and take the bar in an alternating grip. The shoulder blades should be directly over the bar and the shoulders back and down. To perform the movement, move the hips forward and straighten the legs, bringing the body upright. Ensure the bar is as close to the body as possible during the movement, the head is up, and the chest tall. To return to the staring position, fold at the hips and slowly lower the hips, shoulders, and bar to the floor while maintaining the form. To help prevent injuries, make sure clients observe the proper form throughout the entire exercise.