Summary: The Inspire Fitness FTX Functional Trainer is a popular exercise machine that allows you to perform a wide range of workouts. With the help of the FTX Functional Trainer Exercises PDF, you can learn various exercises that will target different muscle groups in your body. Here are some of the aspects to explore in this article.
1. Upper Body Exercises
The FTX Functional Trainer is perfect for working out your upper body, and there are several exercises you can try. One example is the One-Arm Dumbbell Row, which targets your back muscles. To do this exercise, stand sideways to the machine and grab one handle with your right hand. Step back from the machine and lean forward slightly while keeping your back straight. Pull the handle towards your chest and then slowly lower it down again. Repeat on the other side.
Another upper body exercise you can try is the Standing Cable Chest Press. Adjust the pulleys and grab both handles with your palms facing down. Stand with one foot in front of the other and push the handles forward until your arms are fully extended. Slowly bring them back to the starting position and repeat.
The Overhead Tricep Extension is also an effective upper body exercise. Attach a straight bar or rope to the high pulley and stand facing away from the machine. Grab the bar or rope with both hands and lift it above your head with your palms facing up. Bend your elbows to lower the weight behind your head, and then straighten your arms to push it back up again.
2. Lower Body Exercises
The FTX Functional Trainer can be used to work out your lower body as well. One exercise to try is the Cable Squat, which targets your quads and glutes. Stand facing the machine and hold the handles at your shoulders. Lower your body down into a squatting position, keeping your back straight and your knees behind your toes. Push through your heels to stand back up again.
The Cable Deadlift is another lower body exercise that targets your hamstrings and glutes. Attach the straight bar to the low pulley and stand facing the machine. Grab the bar with both hands and lift it up off the floor while keeping your back straight. Lower it back down again and repeat.
You can also try the Cable Lunge, which targets your quads and glutes. Attach the ankle strap to your ankle and stand facing away from the machine. Take a large step forward with one foot and lower your body down into a lunge position. Push back up to the starting position and repeat on the other side.
3. Core Exercises
The FTX Functional Trainer can help you strengthen your core muscles as well. One exercise to try is the Cable Wood Chop, which targets your obliques and abs. Attach the single handle to the high pulley and stand sideways to the machine. Grab the handle with both hands and pull it down diagonally across your body, rotating your torso as you go. Return to the starting position and repeat on the other side.
The Resistance Band Twist is another effective core exercise. Attach the resistance band to the low pulley and stand facing away from the machine. Hold the ends of the band with both hands and rotate your torso to one side, pulling the band with you. Return to the starting position and repeat on the other side.
The Pallof Press is also a great way to work out your core. Attach the single handle to the mid-level pulley and stand sideways to the machine. Grab the handle with both hands and pull it towards your chest. Keep your core engaged as you push the handle away from your chest again.
4. Full-Body Exercises
The FTX Functional Trainer is ideal for full-body workouts as well. One exercise to try is the Cable Push-Pull, which targets your chest, back, and arms. Attach the straight bar to the high pulley and stand facing away from the machine. Grab the bar with both hands and pull it towards your chest while stepping forward with one foot. Push the bar away from your chest as you step backwards again.
The Suspended Push-Up is another great full-body exercise. Attach the handles to the low pulley and adjust them so that they are approximately at chest level. Hold onto the handles and lower your body down into a push-up position. Push yourself back up again to complete the exercise.
You can also try the Cable Squat and Press, which targets your legs, shoulders, and core. Hold the handles at your shoulders and complete a squatting motion. As you stand back up again, press the handles up above your head at the same time.
5. Flexibility Exercises
The FTX Functional Trainer can also be used for stretching and flexibility exercises. One exercise to try is the Seated Leg Extension Stretch, which targets your hamstrings. Sit on the ground facing the machine and wrap the ankle strap around your ankle. Keep your leg straight and pull it towards your chest with the strap until you feel a stretch in your hamstring. Hold for a few seconds and then release.
The Standing Calf Stretch is another flexibility exercise you can do with the FTX Functional Trainer. Stand facing the machine and place one foot behind you, pressing the heel into the ground. Lean forward slightly until you feel a stretch in your calf muscle. Hold for a few seconds and then repeat on the other side.
You can also try the Standing Quad Stretch, which targets your quadriceps. Stand facing the machine and hold onto the handle with one hand. Bend your leg behind you and grab onto your ankle with your other hand. Pull your heel towards your buttocks until you feel a stretch in your quad. Hold for a few seconds and then repeat on the other side.
Conclusion:
The Inspire Fitness FTX Functional Trainer is a versatile exercise machine that allows you to target different muscle groups in your body. With the help of the FTX Functional Trainer Exercises PDF, you can learn a variety of exercises that will help you achieve your fitness goals. Whether you want to work out your upper body, lower body, core, or do full-body workouts, the FTX Functional Trainer has got you covered.
Remember to always warm up before exercising and consult with a fitness professional if you have any questions or concerns about your workout routine.
Stay consistent with your workouts and you’ll be on your way to achieving your fitness goals in no time!