This workout is one of my favs because I enjoy the multi-faceted usage of the cable machine.
Equipment needed:
- Cable machine
- Balance ball
- Leg press
- Dumbbells
First Set |
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Exercise |
Reps |
Weight |
Cable machine – squats, shoulder presses |
10 |
10 |
Cable machine – squat position, alternating shoulder presses |
20 |
10 |
Cable machine – squats, bicep curls |
10 |
10 |
Cable machine – squat position, alternating bicep curls |
20 |
10 |
Push ups on balance ball |
15 |
N/A |
Knee tucks on balance ball |
20 |
N/A |
Mountain climbers |
30 seconds |
N/A |
Tricep dips |
15 |
NA |
REPEAT |
||
Third Set |
||
Sitting leg presses |
12 |
70 lbs |
Sitting leg presses – right leg |
12 |
30 lbs |
Sitting leg presses – right leg |
12 |
30 lbs |
Jump squats |
20 |
N/A |
Shoulder presses |
12 |
20 lbs |
Shoulder presses – ½ way |
12 |
20 lbs |
REPEAT |
||
Fifth Set |
||
Wall sit – front raise |
10 |
10 lbs |
Wall sit |
10 seconds |
10 lbs |
Wall sit – front raise |
10 |
10 lbs |
Wall sit |
10 seconds |
10 lbs |
DONE IN 30 MINUTES |
Disclaimer: This workout was created by a certified trainer based on my current fitness level. Please adjust weight or motion based upon your fitness level. Always consult a physician before starting any new training program
So let’s GO! Please leave a comment if you decide to perform this workout and please rate this workout. My trainer wants to know. 🙂
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