If you're looking to take your fitness routine to the next level and want an all-in-one solution for your home gym, the Force USA G20 PRO All-In-One Trainer is a game-changer. Whether you're a beginner or an experienced lifter, this versatile machine can help you achieve your fitness goals, whether you're focusing on building muscle, strengthening legs, or toning your body.
In this blog, we’ll walk you through some of the best exercises you can do on the all-in-one trainer machine, showing how it can provide you with a full-body workout right from the comfort of your home. Ready to crush your fitness goals? Let’s dive in!
Why have Force USA G20 PRO All-In-One Trainer?
Before we jump into the exercises, let’s talk about why the Force USA G20 PRO is a must-have in any home gym. This all-in-one home gym machine combines the features of a power rack, functional trainer, Smith machine, and more, all in one compact unit. Whether you're squatting, bench pressing, or isolating smaller muscle groups, the G20 PRO offers everything you need for a complete workout.
What’s more, its space-saving design makes it perfect for home gyms where you might not have room for multiple machines. It’s fully adjustable, so you can tailor your workout to suit your strength level and fitness goals. It’s an all-in-one trainer that will become your go-to piece of equipment!
8 Exercises to Do on the G20 All-In-One Trainer Machine
1. Squats (Smith Machine Mode)
Let’s kick things off with a classic squat. The Smith machine mode of the G20 PRO allows you to perform safe squats with perfect form, reducing the risk of injury. Whether you’re doing bodyweight squats or adding resistance, this machine provides stability and support.
How to Do It:
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Set the barbell to your desired height.
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Position your feet shoulder-width apart and squat down, keeping your back straight and knees behind your toes.
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Push through your heels to return to standing.
This movement targets your quads, glutes, and hamstrings, helping you achieve your lower body strength goals.
2. Deadlifts (Smith Machine Mode)
Deadlifts are a must for building strength and enhancing overall muscle tone. The Smith machine on the G20 PRO ensures you can perform deadlifts with proper form while focusing on technique.
How to Do It:
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Set the barbell to mid-shin height.
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Stand with feet hip-width apart, grip the bar, and keep your back flat as you hinge at your hips.
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Drive through your heels to lift the bar to standing, then lower it back down with control.
Deadlifts work your hamstrings, glutes, lower back, and core, making them a top exercise for strength training.
3. Chest Press (Smith Machine Mode)
The Smith machine feature on the G20 PRO allows you to perform controlled chest presses, targeting the chest, shoulders, and triceps. It’s a great way to strengthen your upper body safely.
How to Do It:
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Set the bar at chest level and lie down on the bench.
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Grip the bar slightly wider than shoulder-width and lower it to your chest.
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Press the bar back up until your arms are fully extended.
This exercise is perfect for upper body strength and muscle growth in the chest and triceps.
4. Lat Pulldowns (Functional Trainer Mode)
The all-in-one G20 PRO features a functional trainer mode, which allows you to do lat pulldowns. This exercise is perfect for targeting your lats, shoulders, and arms, and it’s a must for those looking to build a V-shaped torso.
How to Do It:
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Attach a wide-grip bar to the high pulley.
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Sit on the bench and grip the bar with hands wider than shoulder-width, then pull it towards your chest.
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Slowly return the bar back up with control.
Lat pulldowns are great for back strength and creating that defined, toned look.
5. Cable Rows (Functional Trainer Mode)
Another excellent exercise on the ForceUSA G20 PRO is the cable row, which targets the back and biceps. The functional trainer mode allows for controlled, smooth movement, making this one of the best back exercises.
How to Do It:
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Attach a handle to the low pulley.
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Sit on the bench with knees slightly bent, grab the handle, and pull it towards your torso while squeezing your shoulder blades together.
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Slowly release the cable back to the starting position.
Cable rows help develop upper back strength and improve posture.
6. Leg Press (Smith Machine Mode)
The Smith machine mode on the G20 PRO allows you to perform leg presses by adjusting the barbell to a comfortable height. This exercise is excellent for targeting quads, glutes, and hamstrings while building lower-body strength.
How to Do It:
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Set the bar at a height that allows you to squat down comfortably.
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Position your feet shoulder-width apart and press the bar up with your legs.
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Slowly lower the weight while focusing on muscle engagement.
Leg presses are an effective way to develop strong legs and increase muscle mass in the lower body.
7. Tricep Pushdowns (Functional Trainer Mode)
For a toned upper body, try tricep pushdowns using the low pulley. This move isolates the triceps and helps improve arm strength.
How to Do It:
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Attach a rope or bar to the low pulley.
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Stand facing the machine and grip the rope.
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Push the rope downward, keeping elbows close to your body until arms are fully extended.
This exercise is great for arm toning and strengthening the triceps.
8. Cable Bicep Curls (Functional Trainer Mode)
To balance out those tricep pushdowns, do some cable bicep curls. This exercise isolates the biceps and helps with muscle definition.
How to Do It:
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Attach a straight bar to the high pulley.
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Stand facing the machine and grip the bar, palms facing upward.
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Curl the bar toward your shoulders, squeezing your biceps at the top.
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Slowly lower the weight back down.
This move will help you build strong, defined arms and improve overall arm strength.
Conclusion
The Force USA G20 PRO All-In-One Trainer offers everything you need for a full-body workout. Whether you’re focusing on building muscle, strength training, or toning your body, this versatile machine has it all. From squats and deadlifts to lat pulldowns and tricep pushdowns, the G20 PRO allows you to perform a variety of exercises to suit your fitness goals and strength level.
So, if you’re ready to take your home gym workouts to the next level, the Force USA G20 PRO is your go-to piece of equipment. Let’s make those fitness goals a reality!