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Functional Zone (Bodyweight & Core) — gym machine for Functional Zone (Bodyweight & Core)

Illustrative image. The machine in this gym may look different.

Functional Zone (Bodyweight & Core)

An open training area with pull-up bars, dip stations, floor mats, and loose equipment like kettlebells. Used for bodyweight mastery, core stability, and full-body functional strength work.

365 Fit&Co Lamač

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Choose your exercise, watch the setup, and log every set in the app.

EXERCISES ON THIS MACHINE 167

Push-up

Push-upChest · Shoulders · Triceps · Abs

Chest Dips

Chest DipsChest · Shoulders · Triceps

Pull-up

Pull-upBack · Biceps

Chin-up

Chin-upBack · Biceps

Bench Triceps Dip

Bench Triceps DipShoulders · Triceps

Plank

PlankBack · Shoulders · Abs

Russian Twist

Russian TwistAbs

Bicycle Crunch

Bicycle CrunchAbs

Mountain Climbers

Mountain ClimbersShoulders · Quadriceps · Abs

Burpee

BurpeeChest · Shoulders · Quadriceps · Abs · Cardio

Crunch

Side Plank

Side PlankShoulders · Abs

Flutter Kicks

Flutter KicksAbs

Bodyweight Squat

Bodyweight SquatQuadriceps · Hamstrings · Glutes

Superman

SupermanBack · Glutes

Jump Squat

Jump SquatQuadriceps · Calves · Glutes

Jumping Jacks

Jumping JacksShoulders · Calves · Cardio

Inverted Row

Inverted RowBack · Biceps

Glute Bridge

Glute BridgeHamstrings · Glutes

V-Up

High Knees

High KneesQuadriceps · Abs · Cardio

Walking Lunge

Walking LungeQuadriceps · Hamstrings · Glutes

Diamond Push-Up

Diamond Push-UpChest · Shoulders · Triceps

Wall Sit

Wall SitQuadriceps · Glutes

Dead Hang

Dead HangBack · Shoulders · Forearms

Lying Leg Raise

Lying Leg RaiseAbs

Pike Push-Up

Pike Push-UpShoulders · Triceps

Hollow Body Hold

Hollow Body HoldAbs

Cossack Squat

Cossack SquatQuadriceps · Hamstrings · Adductors · Glutes

Single-Leg Glute Bridge

Single-Leg Glute BridgeHamstrings · Glutes

Bear Crawl

Bear CrawlShoulders · Quadriceps · Abs

Pistol Squat

Pistol SquatQuadriceps · Hamstrings · Glutes · Abs

Dragon FlagBack · Shoulders · Abs

L-Sit

L-SitShoulders · Triceps · Abs

Dead Bug

Bird Dog

Bird DogBack · Glutes · Abs

Reverse Crunch

Reverse CrunchAbs

Hindu Push-Up

Hindu Push-UpChest · Back · Shoulders · Triceps

Clap Push-Up

Clap Push-UpChest · Shoulders · Triceps

Muscle-Up

Muscle-UpChest · Back · Biceps · Triceps

Handstand Push-Up

Handstand Push-UpShoulders · Triceps · Abs

Kettlebell Swing

Kettlebell SwingBack · Hamstrings · Glutes · Abs

Kettlebell Goblet Squat

Kettlebell Goblet SquatQuadriceps · Hamstrings · Glutes · Abs

Kettlebell Clean

Kettlebell CleanBack · Shoulders · Hamstrings · Glutes

Single-Arm Kettlebell Snatch

Single-Arm Kettlebell SnatchBack · Shoulders · Hamstrings · Glutes

Turkish Get-Up

Turkish Get-UpShoulders · Quadriceps · Glutes · Abs

Kettlebell Windmill

Kettlebell WindmillShoulders · Hamstrings · Abs

Kettlebell Halo

Kettlebell HaloShoulders · Abs

Single-Arm Kettlebell Press

Single-Arm Kettlebell PressShoulders · Triceps · Abs

Kettlebell Renegade Row

Kettlebell Renegade RowChest · Back · Biceps · Abs

Double Kettlebell Front Rack Carry

Double Kettlebell Front Rack CarryBack · Shoulders · Forearms · Abs

Kettlebell Deadlift

Kettlebell DeadliftBack · Quadriceps · Hamstrings · Glutes

Kettlebell Russian Twist

Kettlebell Russian TwistAbs

Kettlebell Figure-8

Kettlebell Figure-8Shoulders · Forearms · Abs

Kneeling Ab Rollout

Kneeling Ab RolloutBack · Shoulders · Abs

Standing Ab Rollout

Standing Ab RolloutBack · Shoulders · Abs

Jump Rope

Jump RopeShoulders · Calves · Cardio

Double Unders

Double UndersShoulders · Calves · Cardio

Knee Push-Up

Knee Push-UpChest · Shoulders · Triceps · Abs

Incline Push-Up

Incline Push-UpChest · Shoulders · Triceps · Abs

Decline Push-Up

Decline Push-UpChest · Shoulders · Triceps · Abs

Wide Push-Up

Wide Push-UpChest · Shoulders · Triceps

Archer Push-Up

Archer Push-UpChest · Shoulders · Triceps · Abs

Typewriter Push-Up

Typewriter Push-UpChest · Shoulders · Triceps · Abs

One-Arm Push-Up

One-Arm Push-UpChest · Shoulders · Triceps · Abs

Spiderman Push-Up

Spiderman Push-UpChest · Shoulders · Triceps · Abs

T Push-Up

T Push-UpChest · Shoulders · Triceps · Abs

Staggered Push-Up

Staggered Push-UpChest · Shoulders · Triceps · Abs

Pseudo Planche Push-Up

Pseudo Planche Push-UpChest · Shoulders · Triceps · Abs

Planche Push-Up

Planche Push-UpChest · Shoulders · Triceps · Abs

Tiger Bend Push-Up

Tiger Bend Push-UpChest · Shoulders · Triceps · Abs

Scapular Push-Up

Scapular Push-UpChest · Shoulders · Abs

Wall Push-Up

Wall Push-UpChest · Shoulders · Triceps

Wide-Grip Pull-Up

Wide-Grip Pull-UpBack · Biceps · Forearms

Close-Grip Pull-Up

Close-Grip Pull-UpBack · Biceps · Forearms

Neutral-Grip Pull-Up

Neutral-Grip Pull-UpBack · Biceps · Forearms

Commando Pull-Up

Commando Pull-UpBack · Biceps · Forearms · Abs

Archer Pull-Up

Archer Pull-UpBack · Biceps · Forearms

Typewriter Pull-Up

Typewriter Pull-UpBack · Biceps · Forearms · Abs

L-Sit Pull-Up

L-Sit Pull-UpBack · Biceps · Forearms · Abs

Chest-to-Bar Pull-Up

Chest-to-Bar Pull-UpBack · Biceps · Forearms

Scapular Pull-Up

Scapular Pull-UpBack · Shoulders · Forearms

Negative Pull-Up

Negative Pull-UpBack · Biceps · Forearms

One-Arm Pull-Up

One-Arm Pull-UpBack · Biceps · Forearms · Abs

Towel Pull-Up

Towel Pull-UpBack · Biceps · Forearms

Flexed-Arm Hang

Flexed-Arm HangBack · Biceps · Forearms

Active Hang

Active HangBack · Shoulders · Forearms · Abs

Front Lever Hold

Front Lever HoldBack · Shoulders · Forearms · Abs

Front Lever Raise

Front Lever RaiseBack · Shoulders · Forearms · Abs

Front Lever Pull-Up

Front Lever Pull-UpBack · Biceps · Forearms · Abs

Back Lever Hold

Back Lever HoldChest · Back · Shoulders · Abs

Skin the Cat

Skin the CatBack · Shoulders · Forearms · Abs

Toes-to-Bar

Toes-to-BarBack · Shoulders · Forearms · Abs

Hanging Windshield Wiper

Hanging Windshield WiperBack · Shoulders · Forearms · Abs

Straight Bar Dip

Straight Bar DipChest · Shoulders · Triceps

Parallel Bar Triceps Dip

Parallel Bar Triceps DipChest · Shoulders · Triceps

Ring Dip

Ring DipChest · Shoulders · Triceps · Abs

Ring Support Hold

Ring Support HoldChest · Shoulders · Triceps · Abs

Ring Muscle-Up

Ring Muscle-UpChest · Back · Biceps · Triceps · Abs

Korean Dip

Korean DipChest · Shoulders · Triceps

Planche Lean

Planche LeanChest · Shoulders · Triceps · Abs

Tuck Planche Hold

Tuck Planche HoldChest · Shoulders · Triceps · Abs

Planche Hold

Planche HoldChest · Shoulders · Triceps · Abs

Elbow Lever

Elbow LeverChest · Shoulders · Triceps · Abs

Handstand Hold

Handstand HoldShoulders · Triceps · Forearms · Abs

Wall Walk

Wall WalkChest · Shoulders · Triceps · Abs

Handstand Walk

Handstand WalkShoulders · Triceps · Forearms · Abs

Handstand Shoulder Tap

Handstand Shoulder TapShoulders · Triceps · Forearms · Abs

Crow Pose

Crow PoseShoulders · Triceps · Forearms · Abs

V-Sit Hold

V-Sit HoldShoulders · Triceps · Abs

Hollow Body Rock

Hollow Body RockAbs

Arch Hold

Arch HoldBack · Shoulders · Glutes

Tuck-Up

Sit-Up

Heel Touch

Plank Shoulder Tap

Plank Shoulder TapShoulders · Triceps · Abs

Plank Up-Down

Plank Up-DownShoulders · Triceps · Abs

Plank Jack

Plank JackShoulders · Quadriceps · Calves · Abs

Long-Lever Plank

Long-Lever PlankBack · Shoulders · Abs

Reverse Plank

Reverse PlankBack · Shoulders · Hamstrings · Glutes

Copenhagen Plank

Copenhagen PlankAdductors · Glutes · Abs

Side Plank Hip Dip

Side Plank Hip DipShoulders · Glutes · Abs

Hollow-to-Arch Roll

Hollow-to-Arch RollBack · Shoulders · Glutes · Abs

Lying Windshield Wiper

Lying Windshield WiperAbs

Bodyweight Reverse Lunge

Bodyweight Reverse LungeQuadriceps · Hamstrings · Glutes

Stationary Lunge

Stationary LungeQuadriceps · Hamstrings · Glutes

Split Squat

Split SquatQuadriceps · Hamstrings · Glutes

Bodyweight Bulgarian Split Squat

Bodyweight Bulgarian Split SquatQuadriceps · Hamstrings · Glutes · Abs

Curtsy Lunge

Curtsy LungeQuadriceps · Hamstrings · Glutes

Bodyweight Lateral Lunge

Bodyweight Lateral LungeQuadriceps · Hamstrings · Adductors · Glutes

Shrimp Squat

Shrimp SquatQuadriceps · Hamstrings · Glutes · Abs

Skater Squat

Skater SquatQuadriceps · Hamstrings · Glutes · Abs

Nordic Hamstring Curl

Nordic Hamstring CurlHamstrings · Calves · Glutes

Sissy Squat

Sissy SquatQuadriceps · Calves · Abs

Bodyweight Calf Raise

Bodyweight Calf RaiseCalves

Single-Leg Calf Raise

Single-Leg Calf RaiseCalves

Frog Pump

Frog PumpHamstrings · Glutes

Donkey Kick

Donkey KickHamstrings · Glutes · Abs

Fire Hydrant

Fire HydrantGlutes · Abs

Bodyweight Single-Leg Romanian Deadlift

Bodyweight Single-Leg Romanian DeadliftBack · Hamstrings · Glutes · Abs

Broad Jump

Broad JumpQuadriceps · Hamstrings · Calves · Glutes

Tuck Jump

Tuck JumpQuadriceps · Calves · Glutes · Abs

Lunge Jump

Lunge JumpQuadriceps · Hamstrings · Calves · Glutes

Skater Jump

Skater JumpQuadriceps · Hamstrings · Calves · Glutes

Squat Thrust

Squat ThrustShoulders · Quadriceps · Abs · Cardio

Sprawl

SprawlShoulders · Quadriceps · Glutes · Abs · Cardio

Burpee Pull-Up

Burpee Pull-UpChest · Back · Biceps · Quadriceps · Abs · Cardio

Inchworm

InchwormShoulders · Hamstrings · Calves · Abs

Crab Walk

Crab WalkShoulders · Triceps · Glutes · Abs

Duck Walk

Duck WalkQuadriceps · Calves · Glutes · Abs

Ape Walk

Ape WalkShoulders · Quadriceps · Glutes · Abs · Cardio

Breakdancer Kick

Breakdancer KickShoulders · Triceps · Quadriceps · Abs

Frog Jump

Frog JumpQuadriceps · Hamstrings · Calves · Glutes

Human Flag Hold

Human Flag HoldBack · Shoulders · Forearms · Abs

Human Flag Raise

Human Flag RaiseBack · Shoulders · Forearms · Abs

Reverse Nordic Curl

Reverse Nordic CurlQuadriceps · Abs

Hamstring Walkout

Hamstring WalkoutHamstrings · Glutes · Abs

Bridge Hold

Bridge HoldBack · Shoulders · Triceps · Glutes

Bridge Push-Up

Bridge Push-UpBack · Shoulders · Triceps · Glutes

Pike Compression Lift

Pike Compression LiftQuadriceps · Abs

Seated Leg Lift

Seated Leg LiftQuadriceps · Abs

Deep Squat Hold

Deep Squat HoldQuadriceps · Calves · Glutes · Abs

Headstand Hold

Headstand HoldShoulders · Triceps · Abs

Handstand Kick-Up

Handstand Kick-UpShoulders · Triceps · Glutes · Abs

Wall Handstand Shoulder Shrug

Wall Handstand Shoulder ShrugShoulders · Triceps · Abs

Side Kick-Through

Side Kick-ThroughShoulders · Triceps · Quadriceps · Abs

One Arm Handstand Hold

One Arm Handstand HoldShoulders · Triceps · Abs