CABLE EXERCISES 15:15 Full body workout: Curl-Squat-Press This three movement sequence combined with a stop watch is a fast, intense, full body workout you can do anywhere. How to do it: Take a shoulder width stance with the cable under the arches of both of your feet. Keep your chest out and head, neck and spine aligned as you curl the cables up to your chest. Maintaining upper body alignment and the curl, squat touching your elbows to your knees. Now stand and press the cables overhead as shown. Focus on your posture and using slow, controlled movements. The “15:15” is a measure of time; 15 seconds on, 15 seconds rest. Watching your clock, start by going through 3 to 4 Curl-Squat-Press reps - finishing in 15 seconds. Rest for 15 seconds and begin again. Your goal is to match or add reps throughout the entire 8 to 15 minute session. Do not attempt to do more than 8 minutes if this is your first time doing this workout. Focus on clean technique, good posture and controlled movements.
LUNGE PRESS
SQUAT PRESS
Take a shoulder width stance with the cable under the arch of your right foot. Bring the handles into the rack position as shown, keeping your wrists and forearms aligned and pointed at your cheeks. Step back into a lunge with your left leg without letting your knee touch the floor. Now, stand and press as shown. Focus on using slow, controlled movements.
Facing away from your low set cable, step out 4 to 6 feet and take a shoulder width stance. Bring the handles out in front of you, palms down, and begin your squat keeping your chest out with your head, neck and spine aligned. Reach the bottom of the squat when your elbows touch your knees and stand extending your body and arms as shown. Focus on using slow, controlled movements.
Start with 6 reps on each side and do 3 sets - add a rep each week.
Start with 6 reps and do 3 sets - add a rep each week.
SKY PUNCHES
LOG LIFTS
Take a shoulder width stance with the cables under the arches of both feet. Keeping your spine, neck and head aligned with your chest out; raise both handles above your head with straight arms. Maintain this position as you bring one handle down to just above your same side shoulder as shown. Alternate sides and focus on using slow, controlled movements.
Facing your low set cable, back up 4 to 6 feet and take a shoulder width stance. From a quarter squat, reach out and align your arms with the cables, palms facing up. Stand and arch your back as you curl the cables up above your shoulders. Focus on expanding your posture and extending your spine and neck at the top of your lift.
Start with 6 reps and do 3 sets - add a rep each week.
Start with 8 reps and do 3 sets - add a rep each week.
BENT OVER ROWS
SHOT PUTS
Take a wide stance with the cable under the arches of both feet. Bend over as shown, bending from the hips and keeping your head, neck and spine aligned with your chest out. Cross handles as shown and row, maintaining your stance and focusing on bringing your shoulder blades together.
Facing away from your low set cable, step out 4 to 6 feet and take a staggered stance. Take both handles in your left hand and reach back touching your elbow to your left knee as shown. Stand and extend your body and arms as shown. Focus on using slow, controlled movements.
Start with 8 reps and do 3 sets - add a rep each week.
Start with 8 reps on each side and do 3 sets - add a rep each week.
FIGHTER CURLS
STAR EXTENSIONS
Take a shoulder width stance with the cable under the arches of both feet, keeping your body aligned and chest out. Bring the handles into the rack position (see Lunge Press) and begin by dipping into a quarter squat while dropping your left side handle to your left knee. Curl and stand returning to the starting position as shown. Alternate sides and focus on using slow controlled movements.
Facing your low set cable, back up 3 to 5 feet and take a shoulder width stance. From a quarter squat, reach out and align your arms with the cables, palms facing down as shown. Keep your arms straight as you bring them up while you stand and arch your back to form a “Y”. Focus on expanding your posture and using slow, controlled movements.
Start with 8 reps and do 3 sets - add a rep each week.
Start with 6 reps and do 3 sets - add a rep each week.