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 stands in front of Tonal, holding onto Tonal with both hands, her knees bent at 90 degrees. Keeping her knees bent, she repeatedly raises both her heels off the ground at the same time.

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    A woman stands facing away from the Bench. She rests one foot back on the bench with the top of the foot facing down, then lowers her body until her forward knee bends past her toes and her back knee nearly touches the ground.

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    A man stands with feet together and both hands on his hips. Balancing on one leg, he hinges forward at the hips while extending the other leg up and back behind him.

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    A man stands with one leg bent forward at 90 degrees, while the other leg is bent downward at 90 degrees. Moving his arms simultaneously, he bursts upward until his legs are fully extended, before lowering back down.

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    A woman stands with feet slightly wider than shoulder width apart. She bends her knees and lowers her hips until her hips dip lower than her knees. As her knees bend, her arms come forward, and as she pushes back up, her arms extend slightly behind her.

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    A man stands with his legs hip-width apart. He swings his arms above his head, and uses the momentum to help him jump forward as far as possible. Once he lands, he back pedals to his original place, and repeats the action.

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    A man stands in front of Tonal with one leg on the bench behind him. With Smart Handles in hand, he squats down on the standing leg before extending back upwards.

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    (Left) A woman walks towards Tonal and the Bench. She moves the Bench so that it’s facing Tonal length-wise, with enough of a gap for her to lower the Smart Arms to the ground and stand between Tonal and the Bench. Facing Tonal, she places her right foot on the inside of the right Smart Arm, and lifts the other foot so that it’s resting on the Bench behind her. She pulls the Smart Handle up with her left hand and lowers into a split squat, slightly rotating her left hand inwards as she squats. She repeats the motion for several reps.

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    A woman jogs in place, pulling her feet up to her buttocks with every step.

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    A man stands straight in front of Tonal. The man steps one leg back and lowers to a lunge position. He stands back up, and does the same with the other leg. He repeats the reverse lunge for several reps.

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    A man lays on his side on the Mat. One arm supports his head, while the other arm is bent at this waist. With his knees bent, the man lifts his top knee up towards the sky and back down. He repeats the motion for several reps.

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    A man rests his shoulders, with arms stretched away from him, on the bench in front of Tonal. He pushes his hips up with his legs before slowly lowering back down to the ground.