Movements Every move.
Every muscle.

From deadlifts to chest presses, check out the 200+ moves you can do on Tonal.

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    (Left) A Mat is positioned directly in front of Tonal. A man walks towards Tonal and lowers both Smart Arms down to the floor, with the Mat in between. He lies down on the Mat with his head closest to Tonal. The man lifts the right Smart Handle straight up and bends his right knee, while his left arm and leg are flat against the floor. He thrusts his right arm upward, lifting his full body off the floor while extending his left arm, before lowering himself back down.

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    A man lies on his back, on the Mat, facing away from Tonal. He holds the Smart Bar above his head with his arms locked straight. He hinges at the waist and brings both legs, straight, up to meet the Smart Bar before slowly lowering them back down.

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    A man gets down on his hands and knees on the Mat. He tucks his toes and lifts his knees a few inches off the ground, hovering above the Mat. He holds the position for several seconds.

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    A woman lies on a Mat, her arms stretched above her head and her knees lifted to 90 degrees. Keeping her core still, she rocks forward and backward, alternating lifting her upper body and hips off the ground.

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    A woman kneels on hands and knees on a Mat. Alternating sides, she raises and extends an arm out in front and raises and extends the opposite leg back.

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    A woman grabs a bench and places it length-wise in front of Tonal. She pulls out both Smart Arms to a 45 degree angle and lowers them so that they create a triangle with the floor. The woman faces Tonal while straddling the bench, and places her right knee and left arm on the bench. She then uses her free hand to grab the Smart Handle off the floor while lifting her opposite leg straight back and out. She proceeds to pull the Smart Handle straight back with one hand, bending her elbow in a row motion and repeats for several seconds.

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    A man lies on the mat in front of Tonal. With arms behind his head, he gradually pulls his upper body towards his bent knees before lowering himself back down.

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    A man lies on the mat in front of Tonal. With knees bent and arms straight above him, he alternatively extends opposite arms and legs straight out, away from his core, before pulling them back up.

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    A woman holds a Smart Handle to her chest. She squats down with her inner leg, while her outer leg extends behind her and the inner leg.

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    A man kneels in a split, perpendicular to Tonal. With both hands, he pulls a Smart Handle down from above, rotating his torso from one side to the other.

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    A man kneels in a split, perpendicular to Tonal. From below, he pulls a Smart Handle up and across his body with both hands, rotating his torso from one side to the other.

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    A woman kneels in a split with her back turned slightly away from Tonal. With both hands, she pushes a Smart Handle away from her chest and rotates her torso towards Tonal before returning to the center.