10 SYNRGY360 Functional Training Exercises for Fun Ways to Work Out
If you've ever seen a huge multi-function machine with different equipment on each corner with stuff hanging from it, it was probably a Life Fitness SYNRGY360 Functional Trainer Machine. The SYNRGY360, not "synergy 360" with an "e," is common in many commercial gyms including the YMCA, Planet Fitness, and Life Time. If you're new to exercise, this exercise machine may be one of the most intimidating things in the gym. Below I'll give you ideas on how to use SYNRGY360 functional training exercises for functional, fun workouts.
Cable Pallof Press
The cable Pallof press is one of my favorite cable machine exercises. It's an easy exercise to work the obliques and mitigate back pain. I prefer resistance band Pallof presses because they're less used. Not all gyms have resistance bands on their SYNRGY360, though. You can do many upper and lower body exercises with cable machines. But the Pallof press is a good starting movement.
Try 10–15 pounds for 2–3 sets of 10 reps.
Want more? If you play tennis, golf, pickleball or something similar, try side twists and wood chops.
Platform Step-Up
That metal slab on the SYNRGY360, called a step platform, is usually the most stable place to do step-ups in a gym. Weight benches, even the cool FITBENCH stations, have cushion which decreases ankle stability throughout the exercise. This only increases risk of injury. BOSU ball ankle stability exercises are a much safer way to get those benefits.
How to do SYNRGY360 step platform step-ups:
- Adjust the step platform to the lowest level. Ask for assistance if it feels too heavy.
- Stand on the side of the platform so that the SYNRGY handles are by your side.
- Hold on to the handles and step up, ensuring that your entire foot is on the granular (rough) surface.
- Step back down and repeat.
If it feels too easy, hold a dumbbell in your free hand or both hands.
Start with 2–3 sets of 10 reps, focusing on comfort stepping up without the handles. Then add weight.
Rope Pull
Per my personal training clients, the rope pull is one of the most fun workouts. Beyond the "funsies," the rope pull is a great option for working the mid-back muscles, biceps, and grip without sitting on a machine. There's no weight adjustment, only constant moderate resistance. You walk in front of it and pull it down, one hand at a time.
I recommend 3 sets of 10 reps of alternating pulls with 1 minute of rest. If there's a clock in view, try doing as many as possible within 10–20 seconds.
Battle Rope Waves
Battle ropes: that exercise where people make big waves with a heavy rope. It's not a dumb trend. It's a trendy exercise that works your shoulders, core, and grip while increasing heart rate. There are a lot of fun ways to work out with the battle rope to target your core and legs more. The battle rope alternating waves exercise is simply a great starting point.
For the first time, just have fun with alternating battle rope waves for 3 sets of 10 seconds with 30 seconds of rest.
Bench Dips
The bodyweight dip is a natural progression after progressing in the seated triceps press machine. Same movement, same muscles worked, but higher difficulty. There are two main variations of dips: bench dips and hanging (or suspended) dips. Bench dips, shown just below, are easiest.
Bench dips are also more comfortable on the wrists when done on dip bars. I couldn't find a video of someone doing bench dips on the SYNRGY360 dip bar. But it's easy to explain:
- Adjust the dip bar attachment to level 3 or 4.
- Stand facing away from the SYNRGY360 and grab the handles near the middle of the bars.
- Lower yourself into position as seen in the video above.
- Have your knees slightly bent and feet close enough to keep the hips back and torso straight.
- Execute the bench dip exercise.
Aim for 3 sets of 10 reps with 1 minute of rest.
Too easy? Find the thickest resistance band in the gym and try assisted suspended dips like in the video below. Or do regular bodyweight dips.
Monkey Bars
Swinging on monkey bars is more than fun for kids. SYNRGY360 monkey bars provide great grip training, require body coordination and core strength to move back and forth, and emulate outdoors exercise without a park.
If you're nervous about monkey barring, start with a few 10–second static holds. If that's too hard, easy regression: hold two heavy dumbbells by your side for as long as possible (a.k.a. farmer carries).
Pull-Up
The pull-up: one of the most difficult bodyweight exercises we learn about during childhood. Every SYNRGY360 has pull-up stations. Like the monkey bars, you must have the grip strength to hold onto the bar during reps. You can work towards pull-up variations with lat pull-down machines, an assisted pull-up machine, or resistance band-assisted pull-ups as seen in the video below. As with assisted dips, start with the thickest resistance band first.
Go slow and focus on 3 sets of 10 reps with 2–3 minutes of rest.
Squat Variations with SYNRGY360 Equipment
In many gyms including Planet Fitness, SYNRGY360 setups double as storage for kettlebells and medicine balls. The barbell back squat isn't for everyone, and that's okay. There are fun ways to work out the legs with barbell squat alternatives:
- Kettlebell goblet squats
- Medicine ball wood-chops (if you squat when bringing the weight down)
- Kettlebell swings
- Medicine ball jump squats
Advanced Calisthenics Exercises
People heavy into the calisthenics movement often use the SYNRGY360. There are few reasons for this. One: the surplus of monkey bars and pull-up bars. Two: those bars are in dedicated, spacious areas ideal for front levers, back levers, muscle-ups, human flags, and more.
TRX Exercises
SYNRGY360 platforms usually have a TRX suspension trainer anchored on top somewhere. You can do all sorts of exercises, yoga poses, and more with the TRX. The video below is a short TRX Suspension Trainer circuit to give you an idea.
Need fun ways to work out or unique ways to add variety? SYNRGY360 functional training exercises are a good place to begin for gym rats of all levels.
