XCO EXERCISES

Here is a selection of the best XCO® exercises for LATIN WORKOUT by Jackie, SHAPE and
WALKING & RUNNING. More Exercises coming soon.

Dive into the XCO World – taking your workouts to another level has never been easier!

TOP 6 EXERCISES
FOR YOUR BACK

TOP 6 EXERCISES
FOR FATBURNING

TOP 6 EXERCISES
FOR FUNCTIONAL

VIDEO – XCO LATIN WORKOUT
by Jackie

VIDEO – XCO
SHAPE

VIDEO
XCO WALKING & RUNNING

XCO® Training Videos

Here is a selection of the best XCO exercises for the back, burning fat or functional.
More Exercises coming soon.

TOP EXERCISE BACK 1: Squat Pull Down

Starting position: Wide stance. Extend both arms above the head with the XCO-TRAINER®, with palms toward the front.

Movement: Bend knees to 90°, move arms dynamically to side down to chest height, then return to starting position (approx. 30-60 sec.).

TOP EXERCISE BACK 2: Wood Chopper

Starting position: Wide stance. Extend both arms above the head with the XCO-TRAINER®, with palms inward.

Movement: Bend knees to 90°, move arms dynamically in front of body down to chest height, then return to starting position (approx. 30-60 sec.).

TOP EXERCISE BACK 3: Chest Opener

Starting position: Wide, deep stance, arms horizontal in front of the body, elbow angle 90°

Movement: Move arms dynamically along sides toward back with bent elbows and then back to starting position (approx. 30-60 sec.).

TOP EXERCISE BACK 4:
Run & Walk

Starting position: Take forward lunge step, raise rear heel from floor, extend arms counter-opposite toward front and back.

Movement: Swing arms in mirror opposites from front to rear and vice versa (switch sides, approx. 30-60 sec. each).

TOP EXERCISE BACK 5:
Balance

Starting position: Stand on one leg, with the other leg behind and upper body bent forward. Extend arms forward in V position at shoulder height, grip XCO-TRAINER® from above.

Movement: Move extended arm dynamically backward, then return to start position (switch sides, approx. 30-60 sec. each).

TOP EXERCISE BACK 6: Latpull & Hiplift

Starting position: Lying on back, draw legs to bottom, raise bottom from floor, stretch out arms parallel to body to rear, palms facing inward.

Movement: Move arms dynamically and parallel upward then forward and then back to starting position (approx. 30-60 sec.).

TOP EXERCISE FATBURNING
1: V

Starting position: Wide squat, knee angle 90°, elbows against body. XCO-TRAINER® in V position in front of body.

Movement: Extend legs, extend arms and move dynamically in V position above head, then back to starting position (approx. 30-60 sec.).

TOP EXERCISE FATBURNING 2: Run & Walk Kneelift

Starting position: Take forward lunge step, raise rear heel from floor, extend arms in mirror opposition toward front and back.

Movement: Move rear leg (bent) dynamically forward, swing arms in mirror opposition forward/backward and back to starting position (switch sides, approx. 30-60 sec. each).

TOP EXERCISE FATBURNING 3: Cross Country Skiing

Starting position: Lunge step forward, raise rear heel from floor, stretch out both arms parallel and upward, palms inward.

Movement: Knees slightly bent, upper body bent forward. Move arms dynamically forward, then downward, then back to starting position (switch sides, approx. 30-60 sec. each).

TOP EXERCISE FATBURNING 4: Sidecrunch

Starting position: Stand on one leg, with the other leg spread to the side. Extend arm on same side upward.

Movement: Bend arm and leg and bring together near the body, then return to start position (switch sides, approx. 30-60 sec. each).

TOP EXERCISE FATBURNING 5: Teaser

Starting position: Lying on back, legs parallel at angle upward, arms slightly bent parallel to the legs at angle upward, palms facing legs.

Movement: Cross arms in front of body, bend upper body slightly forward, then back to starting position (approx. 30-60 sec.).

TOP EXERCISE FATBURNING 6: Adductorlift

Starting position: Lying on side, extend arms parallel to body toward rear, upper leg bent and on the floor, lower leg extended and lifted from floor.

Movement: Continue to lift leg, straighten upper body, move upper arm upward then to bottom and return to starting position (switch sides, approx. 30-60 sec. each).

TOP EXERCISE FUNCTIONAL 1: Lunge Scissors

Starting position: Lunge step forward, arms above head, palms facing forward.

Movement: Deep alternating scissor steps, moving arms downward along sides and then back up (approx. 30-60 sec.).

TOP EXERCISE FUNCTIONAL 2: Frog Jumps

Starting position: Knees bent (approx. 90°), allow arms to hang down slightly bent, palms facing body.

Movement: Basic jumps, move arms dynamically and parallel upward and then back down (approx. 30-60 sec.).

TOP EXERCISE FUNCTIONAL 3: Diagonal Knee Jumps

Starting position: Standing on one leg, left thigh horizontal forward, knee bend to 90°, extend right arm to left knee, extend left arm upward.

Movement: Extend left leg backward and move right arm upward, move left arm in front of body then back to starting position (switch sides, approx. 30-60 sec. each).

TOP EXERCISE FUNCTIONAL 4: Butterfly Jumps

Starting position: Wide, deep stance, knees bent, upper body bent forward, arms below, palms facing forward.

Movement: Jump upward, snatching both arms upward to the sides and then back to starting position (approx. 30-60 sec.).

TOP EXERCISE FUNCTIONAL 5: Plank Rotation

Starting position: Push-up position, arms extended, XCO-TRAINER® parallel to the body.

Movement: Remain braced on one arm, turn upper body upward to other side, move arm dynamically upward on side and then back to starting position (switch sides, approx. 30-60 sec. each).

TOP EXERCISE FUNCTIONAL 6: Diagonal Power Plank

Starting position: Push-up position, braced on one arm, other arm extended horizontally forward, the opposite leg extended horizontally toward rear.

Movement: Bend extended arm and leg and bring together under the body, then return to start position (switch sides, approx. 30-60 sec. each).

More Exercises coming soon.

More Exercises coming soon.

More Exercises coming soon.