Movements Every move.
Every muscle.

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

  • Audio Visual
    [no sound]

    A woman walks towards Tonal and lowers one Smart Arm to the ground, creating a triangle with the floor. She stands with the Smart Arm between her legs, and pulls the Smart Handle to her chest with both hands. Holding it there, she steps one foot back and lowers into a reverse lunge, then stands back up. She repeats the motion with the other leg and alternates for several reps.

  • Audio Visual
    [no sound]

    A man stands facing Tonal. With his hands gripping either side of Tonal, he steps one leg back and lowers his body until both his knees are bent at 90 degrees.

  • Audio Visual
    [no sound]

    A woman stands in front of Tonal, holding on to either side of it with both arms, and performs a deep squat with a straight back.

  • Audio Visual
    [no sound]

    A woman stands in front of Tonal with her legs shoulder-width apart. From the ground, and with her knees slightly bent, she pulls the Smart Bar up as she straightens her back. She slowly lowers the Smart Bar back to the ground.

  • Audio Visual
    [no sound]

    A man places the Smart Bar in front of Tonal, then lowers both Tonal Smart Arms down to the ground, forming two triangles with the floor. Standing between the Smart Arms and facing Tonal, the man pulls the Smart Bar up and rests it on his deltoids. He crosses his hands over the Bar, creating an “X” when looked at from up above. His elbows face forward and his arms are parallel with the ground. He steps one foot back and lowers into a split squat. He repeats the squat for several reps.

  • Audio Visual
    [no sound]

    Tonal has both Smart Arms extended and lowered to the floor at a 45 degree angle. A Smart Bar is attached. A woman stands between both Smart Arms facing Tonal, with the Smart Bar pulled up and resting on her deltoids. Her arms are criss-crossed with elbows straight out, forming an X from above. She steps her left leg back into a reverse lunge. She repeats the motion for several reps.

  • Audio Visual
    [no sound]

    A woman stands facing Tonal, the Smart Bar held across her chest and resting on her shoulders, her hands crossed toward opposite shoulders. With feet slightly wider than shoulder width apart, she squats down until her thighs are parallel to the ground, before pushing back up into standing.

  • Audio Visual
    [no sound]

    A man lies down in front of Tonal, feet pointed toward Tonal. With knees bent and feet planted, he holds the Smart Bar with Roller across his hips as he lifts his hips off the ground before lowering back down.

  • Audio Visual
    [no sound]

    A woman walks towards Tonal, the Bench, and Smart Bar with Roller attached. She lowers both Smart Arms to the floor at a 45 degree angle and attaches the Smart Bar with Roller. She positions the bench length-wise in front of Tonal. She sits on the Bench facing Tonal while she positions the Smart Bar and Roller on her lap. Then she lowers herself down so that her shoulders are resting on the Bench and her legs are bent with her feet placed between the Smart Arms. Keeping the Smart Bar and Roller in her lap, she lowers her hips towards the ground and thrusts back upwards for several reps.

  • Audio Visual
    [no sound]

    A woman stands in front of Tonal, holding the Smart Bar with both hands, palms facing inward. Keeping her legs straight, she pushes her hips back and lowers the Smart Bar before pulling and snapping back up into standing.

  • Audio Visual
    [no sound]

    A woman walks towards Tonal and Smart Bar. She lowers the Smart Arms to the floor at a 45 degree angle and attaches the Smart Bar. She stands between the Smart Arms and lifts the Smart Bar with both hands. Keeping her arms straight down, she simultaneously lowers her chest forward while lifting a single leg back, before rising back up and lowering her leg. She repeats the motion for several reps.

  • Audio Visual
    [no sound]

    A man places the Smart Bar in front of Tonal, then lowers both Tonal Smart Arms down to the ground, forming two triangles with the floor. He attaches the Smart Bar to each Smart Arm. Standing between the Smart Arms and facing Tonal, he lifts the Smart Bar to his chest. He proceeds to squat down, then thrust back up, pressing the bar straight up above his head. He repeats the motion for several reps.