10/28/2026
New to the functional trainer? Don't let all those cables and pulleys intimidate you.
Here is a quick, 5-move beginner full-body workout that hits every major muscle group in under 20 minutes:
• Squat to Row: 3 sets × 10 reps (works legs, back, and core)
• Standing Cable Chest Press: 3 sets × 10 reps (works chest, shoulders, and triceps)
• Lunge with Cable Pull: 3 sets × 10 reps per leg (works glutes, legs, and balance)
• Seated Cable Row: 3 sets × 12 reps (works upper and mid-back)
• Standing Cable Woodchop: 3 sets × 15 reps per side (works the core and obliques)
Keep the weight light, focus on smooth control, and let the constant cable tension do the work.
Save this post for your next gym day! 💪🔥