As a work-from-home dad with little time on my hands (and a not-so-frequent gym goer in the past), I was on the lookout for efficient home workout solutions.

I recently stumbled upon the Speediance Gym Monster.

This all-in-one home gym has quickly become my go-to for maintaining a consistent home workout routine without the need for a gym membership.

Today, I’ll share my favorite 20-minute full-body workout using this versatile machine. And you’ll get the link to the full template at the end.

Before we begin

Before we dive into the routine, let me briefly introduce the Speediance Gym Monster.

This compact yet powerful piece of equipment combines multiple workout stations into one sleek unit, perfect for those with limited space or who prefer the convenience of working out at home. Its innovative design allows for a wide range of exercises, making it ideal for full-body workouts.

The breakdown

My minimal workout routine focuses on four core exercises that target all major muscle groups, ensuring a comprehensive workout in just 20 minutes.

Now, obviously, not all body parts are trained in the best possible way like isolation exercises would do, but overall, it’s a pretty well-rounded routine.

Let’s break it down by exercise:

1. Seated Cable Rows
2. Cable Deadlifts
3. Barbell Bench Press
4. Barbell Shoulder Press

Each exercise is performed for 3 sets of 10-12 repetitions, with minimal rest between sets (30-60 seconds) to keep the heart rate elevated and maximize efficiency.

Seated Cable Rows

Target areas: Back, biceps, forearms

We’ll start with seated cable rows to engage the back muscles and kick-start our workout. Now, you could opt for a lat pulldown instead here, but I prefer this right now. I will switch between those two in the future, though.

The Speediance Gym Monster’s cable system provides smooth resistance throughout the movement, ensuring constant tension on the muscles.

How to perform:

1. Adjust the seat and cable attachment to chest height.
2. Sit with your feet firmly planted on the footrests, knees slightly bent.
3. Grasp the cable attachment with both hands, arms extended.
4. Pull the cable towards your abdomen, squeezing your shoulder blades together.
5. Slowly return to the starting position, maintaining control.

Remember to keep your back straight and core engaged throughout the movement. Focus on using your back muscles to pull, rather than relying on arm strength alone.

Cable Deadlifts

Target areas: Lower back, glutes, hamstrings, quadriceps

Next, we’ll move on to cable deadlifts, a fantastic compound exercise that engages multiple muscle groups simultaneously. Again, you could opt for a squat instead, but I love the emphasis on the lower back which is always helpful for long days sitting at a desk.

The Gym Monster’s adjustable cable system allows for proper form and resistance throughout the lift.

How to perform:

1. Adjust the cable to its lowest setting.
2. Stand facing the machine with feet shoulder-width apart.
3. Bend at the hips and knees to grasp the cable attachment.
4. Keeping your back straight and core tight, stand up straight, driving through your heels.
5. Squeeze your glutes at the top of the movement.
6. Lower the weight back down with control, maintaining proper form.

This exercise is excellent for building overall strength and improving posture. Be sure to maintain a neutral spine throughout the movement to protect your lower back.

Barbell Bench Press

Target areas: Chest, triceps, shoulders

The barbell bench press is a classic exercise for building upper body strength. Any press would work here. I opt for flat or incline.

The Speediance Gym Monster’s adjustable bench and barbell setup make it easy to perform this exercise safely at home.

How to perform:

1. Lie on the bench with your feet flat on the floor.
2. Grasp the barbell with hands slightly wider than shoulder-width apart.
3. Unrack the bar and lower it to your chest, keeping your wrists straight.
4. Press the bar back up to the starting position, fully extending your arms.
5. Repeat for the desired number of repetitions.

Focus on controlling the weight throughout the movement, especially during the lowering phase. Keep your core tight and avoid arching your back excessively.

Barbell Shoulder Press

Target areas: Shoulders, triceps, upper chest

We’ll finish our routine with the barbell shoulder press, an excellent exercise for building strong, defined shoulders and improving overall upper body strength.

How to perform:

1. Adjust the bench to an upright position.
2. Sit with your back against the bench, feet flat on the floor.
3. Grasp the barbell with hands slightly wider than shoulder-width apart.
4. Start with the bar at upper chest level.
5. Press the bar overhead, fully extending your arms.
6. Lower the bar back to the starting position with control.

Maintain a strong core and avoid arching your back as you press the weight overhead. If you find the barbell challenging, the Gym Monster also allows for dumbbell variations of this exercise.

Putting It All Together

Now that we’ve covered each exercise, let’s look at how to structure the workout:

1. Warm-up: Light cardio and dynamic stretching for a couple of minutes
2. Seated Cable Rows: 3 sets of 10-12 reps
3. Cable Deadlifts: 3 sets of 10-12 reps
4. Barbell Bench Press: 3 sets of 10-12 reps
5. Barbell Shoulder Press: 3 sets of 10-12 reps
6. Cool-down (5 minutes): Static stretching

Aim to rest for 30-45 seconds between sets, and about 1 minute between exercises.

This keeps the workout intense and time-efficient. As you progress, you can adjust the weight and rest periods to suit your fitness level and goals.

Why I Love This Routine

This 20-minute full-body workout with the Speediance Gym Monster has become a staple in my fitness regimen for several reasons:

1. Efficiency: By focusing on compound exercises that work multiple muscle groups simultaneously, I’m able to get a comprehensive workout in just 20 minutes.
2. Versatility: The Gym Monster’s adjustable components allow me to easily modify exercises or try variations to keep my workouts fresh and challenging.
3. Convenience: Having a compact, all-in-one gym at home eliminates excuses and makes it easy to stick to my fitness routine, even on busy days.
4. Progressive Overload: The machine’s adjustable resistance allows me to gradually increase the weight as I get stronger, ensuring continuous progress.
5. Full-body engagement: This routine targets all major muscle groups, promoting balanced muscle development and overall strength.

Tips for Success

To get the most out of this workout and the Speediance Gym Monster, keep these tips in mind:

1. Focus on form: Proper technique is crucial for preventing injury and maximizing results. Start with lighter weights to perfect your form before increasing the load.
2. Stay consistent: Aim to perform this workout 2-3 times per week, allowing for adequate rest between sessions.
3. Listen to your body: While it’s important to challenge yourself, don’t push through pain. If an exercise doesn’t feel right, adjust your form or consult a fitness professional.
4. Stay hydrated: Keep a water bottle handy and drink plenty of water before, during, and after your workout.
5. Combine with a balanced diet: Remember that nutrition plays a crucial role in achieving your fitness goals. Fuel your body with a balanced diet rich in protein, complex carbohydrates, and healthy fats.

The Bottom Line

The Speediance Gym Monster has revolutionized my home workout routine, allowing me to maintain a consistent and effective fitness regimen without the need for a gym membership.

It’s truly one of these game-changing AI/smart home gadgets.

My minimal 20-minute full-body workout is just one example of the many possibilities this versatile machine offers.

Whether you’re a beginner or an experienced lifter, the Gym Monster provides an excellent platform for your home workouts.

I am loving it.

If you want to follow this workout on your Speediance Gym Monster, here’s the link:

(Open in Speediance app, ideally)