The holidays are a time for indulgence, and we’ve all earned it. But when the feasting ends and you’re ready to reset, the BodyKore Universal Trainer is your secret weapon. Designed for versatility, performance, and space efficiency, this all-in-one powerhouse is your ultimate partner for a full-body workout.

Ready to blast through those holiday extras? Let’s dive into a high-impact, total-body workout that hits all the major muscle groups, torches calories, and sets the tone for crushing your fitness goals.

The Workout

Perform 3 sets of 10–12 reps for each exercise, resting 60 seconds between sets. Adjust weights and resistance levels on the Universal Trainer to challenge your muscles while maintaining proper form.

1. Bench Press

Target Muscles: Chest, shoulders, triceps

The bench press is a staple for building upper body strength. Using the Universal Trainer, adjust the cables to shoulder height and position a bench underneath. Press the handles upward and away, focusing on controlled movements to fully engage your chest and triceps.

Tip: Keep your core tight and avoid over-arching your back for maximum efficiency and safety.

2. Cable Flys

Target Muscles: Chest, shoulders

Set the cables to a higher position. Step forward slightly and pull the handles together in front of your chest in a wide arc. Slowly return to the starting position, feeling a stretch in your pecs.

Tip: For optimal results, keep your elbows slightly bent and move through a controlled range of motion.

3. Lat Pulldown

Target Muscles: Back, biceps

Attach the lat pulldown bar and adjust the cable height above your head. Sit down, grip the bar slightly wider than shoulder-width, and pull it down to your chest. Slowly release back to the start position to maintain constant tension.

Tip: Focus on engaging your lats by imagining pulling your elbows into your back pockets.

4. Pull-Ups

Target Muscles: Back, shoulders, arms

The Universal Trainer’s pull-up bar provides a sturdy setup for this classic exercise. Grip the bar, engage your core, and pull your chin above the bar. Lower yourself slowly to build strength and control.

Tip: If pull-ups are challenging, use an assist band or set up the cables for assisted pull-ups to gradually build your strength.

5. Squats

Target Muscles: Quads, glutes, hamstrings

Position the cables low and attach them to a bar or handles. Stand with feet shoulder-width apart, holding the cables at shoulder height. Lower your hips into a squat, ensuring your knees don’t extend past your toes, then push through your heels to stand.

Tip: Keep your chest lifted and back straight to effectively target your glutes and quads.

6. Cable Hip Abduction

Target Muscles: Glutes, hip abductors

Attach an ankle strap to one cable and secure it around your ankle. Stand perpendicular to the machine and lift your leg outward against the resistance. Slowly return to the starting position. Repeat on the other leg.

Tip: Use a light weight to maintain control and prevent swaying.

7. Cable Bicep Curls

Target Muscles: Biceps

Attach handles to the cables and set them to a lower height. Grip the handles with palms facing up, and curl the cables towards your shoulders. Slowly lower back to the start position for maximum bicep activation.

Tip: Keep your elbows tucked into your sides to isolate the biceps.

Cool-Down and Stretch

After completing the workout, spend 5–10 minutes stretching to enhance flexibility and prevent soreness. Focus on the chest, back, and lower body muscles you worked hard during the session.

Why the Universal Trainer?

This compact, multi-functional machine offers unmatched versatility for your fitness goals. Whether you’re a beginner or a seasoned athlete, the Universal Trainer adapts to you. Its smooth cable system, adjustable resistance, and ergonomic design make every workout efficient and effective.

Pro-Tip: Set personal challenges like increasing resistance weekly or adding a new exercise to keep your routine fresh and exciting!

Start Your Fitness Journey Today!

This full-body workout is just the beginning. With the BodyKore Universal Trainer, the possibilities are endless. Commit to your goals, and let’s make this the year you crush them!

Ready to upgrade your home or commercial gym? Check out the BodyKore Universal Trainer and take your fitness game to the next level.

Stay Strong. Stay Motivated. Stay BodyKore.