Best Functional Training Workouts You Can Do with the Force USA G20
09Feb
Gym Equipment Blog

Best Functional Training Workouts You Can Do with the Force USA G20

  • By Jophin Jose

The Force USA G20 All-In-One Trainer is a top-tier functional training machine designed to support high-performance workouts, combining strength training, conditioning, and full-body movement exercises in one compact unit. With over 400 exercise options, this machine is built for those looking to maximize their training efficiency at home or in a personal training studio.

If you’re into functional fitness, CrossFit, or athletic performance training, the Force USA G20 provides everything you need. From its dual weight stacks and functional trainer to its multi-grip pull-up bar and landmine attachment, this machine enables dynamic movements that build strength, coordination, and endurance.

In this guide, we’ll explore the best functional training workouts you can do using the Force USA G20 and how to incorporate them into your fitness routine.

Why the Force USA G20 is Ideal for Functional Training

Functional training focuses on multi-joint, full-body movements that mimic real-life activities and improve overall fitness. The Force USA G20 is perfect for functional workouts because it includes:

✔ Dual Integrated 130kg Weight Stacks – Providing adjustable resistance for cable exercises.
✔ Multi-Grip Pull-Up and Dip Bars – Allowing a variety of bodyweight movements.
✔ Functional Trainer with Adjustable Pulleys – Supporting dynamic, multi-directional movements.
✔ Smith Machine & Power Rack – Enabling heavy lifting with built-in safety.
✔ Landmine Attachment – Perfect for rotational and explosive movements.
✔ Core Trainer & Suspension Training Ring – Ideal for stability and mobility work.

These features make the Force USA G20 the ultimate functional training machine, allowing you to combine strength, power, mobility, and endurance in a single session.

Top Functional Training Workouts with the Force USA G20

1. Full-Body Functional Strength Circuit

This workout builds overall strength, stability, and endurance, targeting major muscle groups through multi-joint movements.

🏋 Workout Structure: Perform each exercise for 40 seconds, rest for 20 seconds, and repeat for 3-4 rounds.

1️⃣ Landmine Thrusters (Barbell in Landmine Attachment)

  • Targets: Legs, shoulders, core
  • Hold the landmine bar at shoulder height.
  • Squat down and explosively press the bar overhead.
  • Lower back into a squat and repeat.

2️⃣ Suspended Push-Ups (Using Suspension Training Ring)

  • Targets: Chest, shoulders, core stability
  • Grab the handles and lower into a push-up.
  • Keep your core engaged to maintain balance.

3️⃣ Cable Woodchoppers (Functional Trainer with Pulleys)

  • Targets: Core, obliques, shoulders
  • Adjust the pulley to chest height.
  • Pull the cable diagonally across your body.
  • Repeat on both sides.

4️⃣ Pull-Ups (Multi-Grip Pull-Up Bar)

  • Targets: Back, biceps, grip strength
  • Perform wide or narrow grip pull-ups.
  • Use resistance bands if needed for assistance.

5️⃣ Deadlifts (Smith Machine or Free Barbell on Power Rack)

  • Targets: Glutes, hamstrings, lower back
  • Maintain a strong posture and engage your core.
  • Lift with control to prevent injury.

2. Explosive Power & Athletic Conditioning Workout

This workout focuses on speed, agility, and explosive power, making it great for athletes or those looking to enhance overall performance.

🏋 Workout Structure: Perform 3-5 sets of each exercise with 60 seconds rest between sets.

1️⃣ Landmine Rotational Press (Landmine Attachment)

  • Targets: Core, shoulders, obliques
  • Hold the landmine bar with both hands.
  • Press upward while rotating your torso.

2️⃣ Jump Squats (Smith Machine or Free Weights)

  • Targets: Legs, glutes, explosive power
  • Use the Smith Machine for controlled resistance.
  • Lower into a squat and explode upwards into a jump.

3️⃣ Battle Rope Slams (Attach Ropes to Power Rack)

  • Targets: Full-body conditioning, endurance
  • Alternate or double slam the ropes with intensity.

4️⃣ Medicine Ball Slams (Use Functional Trainer for Resistance)

  • Targets: Core, upper body, agility
  • Slam the ball forcefully onto the floor.
  • Engage your core and use controlled power.

3. Core & Stability Training Routine

This workout enhances core strength, balance, and coordination, crucial for functional movement efficiency.

🏋 Workout Structure: Perform each exercise for 45 seconds, rest for 15 seconds, and complete 3 rounds.

1️⃣ Plank to Row (Using Cable Pulley System)

  • Targets: Core, shoulders, upper body stability
  • Hold a single handle cable attachment in plank position.
  • Row one arm while stabilizing your body.

2️⃣ Hanging Leg Raises (Pull-Up Bar or Dip Station)

  • Targets: Lower abs, hip flexors
  • Hang from the pull-up bar.
  • Lift your legs straight or bent at the knees.

3️⃣ Single-Leg Romanian Deadlifts (Dumbbells or Smith Machine)

  • Targets: Hamstrings, glutes, core balance
  • Perform a hinge motion while keeping one leg extended back.

4️⃣ Cable Pallof Press (Functional Trainer, Mid-Level Pulley)

  • Targets: Core stability, obliques
  • Stand sideways and push the cable forward.
  • Resist rotation for core engagement.

How to Incorporate Functional Training into Your Routine

✔ Combine Strength & Conditioning: Alternate between heavy lifts and agility exercises.
✔ Use Circuit Training: Keep workouts dynamic with minimal rest.
✔ Prioritize Mobility & Stability: Use suspension training and core exercises for injury prevention.
✔ Train with Purpose: Focus on real-life movement patterns to improve functional fitness.

Final Thoughts: The Ultimate Functional Training Machine

The Force USA G20 All-In-One Trainer is a powerful functional training machine that combines strength, endurance, and mobility workouts in a single, space-saving unit. Whether you’re training for CrossFit, sports performance, or general fitness, this machine offers unmatched versatility.

By incorporating the workouts above, you can take full advantage of the Force USA G20’s features and create a high-intensity, effective functional training program at home.