Movements Every move.
Every muscle.

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

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    A woman lies on her back on the Bench, in front of Tonal. Her arms grip the top of the Bench, behind her head. Belt at the waist. her legs are extended above. She pulses her legs up by raising her hips before lowering them back to the Bench.

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    A woman lies on the Mat in front of Tonal. With arms and legs extended upwards, she rocks forwards and backwards on her back and tailbone.

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    With the Bench positioned perpendicular over the top of the Mat, a man kneels on the Mat facing the bench. He places both forearms on the bench, tucks his feet, and lifts his knees off the ground so that his body is in a plank position. He holds the plank for several seconds.

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    A man, in a split kneel, is perpendicular to Tonal. From above, he pulls a single Smart Handle down towards his opposite side with both hands before raising it back up to the top.

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    A man walks towards Tonal and lifts one Smart Arm up. Grabbing the Smart Handle, he pulls the cable down while he positions himself in a lunge position perpendicular to Tonal, placing the leg furthest from Tonal forward. He grabs the Smart Handle with both hands and moves his arms from his upper left, down across his body to his lower right, in a chop motion. He repeats for several reps.

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    A man walks towards Tonal, pulls one arm out and down to the floor, creating a triangle with the floor. He grabs the Smart Handle and gets in a lunge position perpendicular to Tonal, placing the the leg furthest from Tonal forward. He grabs the Smart Handle with both hands and with his arms out, he pulls the cable from his lower left across his body to his upper right. He repeats the motion for several reps.

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    A man walks towards Tonal, pulling one Smart Arm out and shifting it down so that it’s about thigh height. The Mat lies perpendicular to Tonal. The man proceeds to grab the Smart Handle and get in a lunge position over the Mat, facing Tonal, a few feet to the side of the Smart Arm. Using both hands, the man pulls the Smart Handle to the side towards his front and in towards his chest. He repeats the motion for several reps.

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    A woman walks towards Tonal and attaches the Rope to one Smart Arm. She lifts the Smart Arm straight up. The woman grabs the Rope in both hands and kneels down on the Mat, facing away from Tonal. The woman brings the Rope towards the back of her neck, with both ends resting on her chest. She continues to hold the Rope as she leans her body forward towards the Mat and back. She repeats the motion for several reps.

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    A woman walks towards Tonal and attaches the Rope to the end of one Smart Arm. She lifts the Smart Arm straight up and grabs the Rope with both hands. The woman kneels on a Mat facing away from Tonal and pulls the Rope towards the back of her neck, with both ball ends resting on her clavicles. She proceeds to lean forward, twisting her body to bring one elbow towards the opposite leg, then switches. She repeats the motion for several reps.

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    A man lies on his side on a Mat, feet stacked on top of each other, with his supporting arm bent 90 degrees, palm facing down. He lifts his hips off the ground, creating one straight line from his shoulders to his feet.

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    A man lies on his side on a Mat, feet stacked on top of each other, with his supporting arm bent 90 degrees, palm facing down. He lifts his hips off the ground, creating one straight line from his shoulders to his feet. He extends his other arm into the air, then twists his body to bring the hand forward and back through the space between the ground and his hips.

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    A woman walks towards the Tonal, lifts one arm out to a 45 degree angle and shifts it down, creating a triangle with the floor. The woman then lays down on the Mat placed perpendicular from Tonal. While in a side plank facing Tonal, the woman grabs the Smart Handle with her free arm and pulls it back while bending her elbow in a row motion. She repeats the motion for several reps.