Workout of the week: 30 minutes of power tower training | ATLETICA

Oct 31, 2025

The power tower — also known as a multigym or power station — is a true all-rounder among fitness equipment . Whether at home or in the gym, it combines various strength training functions in a minimal space. This makes it the ideal solution for functional full-body training .

Our 30-minute power tower workout is designed to train your entire body with just one piece of equipment : legs, core, back , chest, shoulders, and arms. The focus is on correct execution , a sensible exercise sequence, and — as always — enjoying exercise.

Training with the barbell in front of the power station

Why power tower?

A power tower offers:

Multiple training stations in one device (e.g. lat pulldown, leg press, rowing, butterfly, cable pulls)
Space-saving design – ideal for home gyms or smaller studios
Controlled movement – ideal for beginners & health-oriented training
Versatile loading options through weight plates or plug-in system
Safe alternative to free training

The stable , guided movements allow you to focus on technique and muscle tone . This reduces the risk of injury and improves the quality of your training. At the same time, the power tower allows for individual progression , as the weight can be precisely adjusted —ideal for structured muscle-building or rehabilitation training.

Who is the training suitable for?

Fitness beginners looking for safe strength training
Advanced users who want to specifically activate muscle groups
People in rehabilitation or with orthopedic limitations
Home gym users with limited space
Hotels, studios, physiotherapy

Even older people benefit from training on the power tower, as the movements are guided in a stable manner, thus minimizing the risk of injury. At the same time, muscles can be systematically built and age-related muscle loss can be actively slowed.

Advantages at a glance

Full body workout with just one device
Small space requirement
Controlled movement execution
High comfort & safety
Ideal addition to bodyweight or cardio units
Perfect for structured training plans (e.g. B. Push-Pull Split)
High suitability for everyday use due to low entry height and easy operation

Equipment:

1 power tower / multigym
Training gloves (optional)
Timer or stopwatch
Non-slip mat or training floor
Training journal or app for progress monitoring (optional)

Structure of the training

Duration : 30 minutes

Structure : 3 training blocks of 10 minutes each

Push (chest, triceps, front shoulder)
Pull ( Back, biceps, rear shoulder)
Lower Body & Core (legs, glutes, abs)

Per block: 3 exercises of 10 repetitions, 2 sets Rest: 30 seconds between exercises, 1 minute between blocks

Those looking for more of a challenge can either increase the weight slightly or increase the number of repetitions. For muscle building, we recommend 8–12 repetitions with moderate weight and a focus on controlled, clean execution .

Block 1: Push Power

Chest press (seated position)
Focus on chest muscles, keep core tense
Shoulder press with cable pull
Slow and controlled, elbows slightly in front of the body
Triceps press on the cable pull
Elbows tight, shoulders low

During all push exercises, ensure active core stability. Your lower back should not arch, but should be slightly actively supported .

Block 2: Pull Strength

Lat pulldown to chest (wide grip)
Classic for broad back , pay attention to straight back
Rowing seated
Cable pull at belly button height , shoulders back
Cable bicep curls
Controlled movement, elbows fixed

Lat pulldown on the lat pulldown of the power station

Tip : While rowing, consciously and actively pull your shoulder blades together. This improves posture and activates the deep back muscles — important for office workers.

Block 3: Lower Body & Core

Leg press (seated or lying)
Knees stay behind the toes, heels press into the floor
Seated leg curls
Lower slowly, do not arch your back
Cable Crunches (cable overhead)
Round your stomach in a controlled manner and breathe

When performing leg exercises, ensure you have a stable stance or a firm seat. Tension in the abdomen helps relieve pressure on the knee joints and prevent poor posture.

Cooldown & Stretch (5 minutes)

Chest stretch on the wall
Shoulder mobilization while standing
Cat-Cow on the mat
Forward bend with loose arms
Lateral trunk stretch

Optional : Add a short mobility or fascia program – ideal after intensive training sessions.

Conclusion: Versatile strength training for every requirement

A power tower is a true all- rounder in functional strength training. With the right program, you can complete an effective, joint-friendly, and holistic workout in just 30 minutes — for beginners and advanced users alike.

Ideal for home, hotels , or smart studio spaces. Combine this workout with mobility sessions, cardio units, or your favorite flow and you have a professional training system in the smallest of spaces.

At the same time, the power tower is also economically attractive: It replaces multiple individual pieces of equipment, saves space, and reduces equipment costs . For operators of fitness studios or hotel gyms , it is therefore a smart investment with high versatility and low maintenance.