Cable focused back, bicep, glute and core strength training workout.
Feel like your workouts have been slacking lately? Get ready, it's time to get in the gym and get back to it! I've included moves to tone your back, biceps, glutes and abs. Resistance training is one of the most effective ways to work your muscles and that is exactly what we are doing with this one! Make these moves part of your regular routine and you will definitely see and feel a difference!
TRX Suspension Trainer, Bosu , Cable Machine and an Exercise Ball
Perform the workout as a circuit. Starting with the first move, you’ll do the exercise for 12 reps, increasing the number of reps by two each round. Be sure and do equal reps on each leg or arm for all of the single side moves. Go through one round or “set” of all 12 moves before beginning the circuit again; adding two reps of each exercise each round. First round will be 12 reps of every exercise, second round will be 14 reps and third round will be 16 reps. You can set your goal for time (ie. how many rounds you can complete in 45 minutes) or number of rounds (ie. Two rounds, three rounds or four rounds) and see how far you get!
Adjust the TRX handles to mid-length. Grap the handles, with your palms facing inward and position your feet out in front of you. Holding on to the handles, lean back and create a diagonal line from your shoulders to your heels. Begin the exercise by pulling your upper body to meet your wrists. Lower yourself back down to the starting position. Repeat for a total of 12 reps the first round. Adding 2 reps every round.
With the TRX handles adjusted to mid-length, grap the handles, palms facing inward and position your feet out in front of you. Holding on to the handles, lean back and create a diagonal line from your shoulders to your heels. Begin the exercise by curling your biceps and pulling your knuckles to the outside of your head. Lower yourself back down to the starting position. This one will be more difficult than the pull ups, so you may have to take a step or two back and decrease the amount of body weight you are pulling. Repeat for a total of 12 reps the first round. Adding 2 reps every round.
With the TRX handles adjusted to mid-length, grap the handles, palms facing inward and raise your left leg off the ground. Begin the exercise by squatting down with your right leg while keeping your left leg in front of you. Squat down as far as you can with your goal to touch your bootay to the Bosu. Using your hamstrings and glutes, push yourself back up to the starting position. Repeat for a total of 12 reps the first round. Once you complete the reps, switch legs and do a set with your left left before moving on to the next exercise. Adding 2 reps every round.
Adjust the cable arms to the highest position and attach the small handles. Set the weight between 25 and 50 lbs. depending on your strength level. Grasp the handles as you lower yourself into a kneeling position. Once you are set, you will pull the handles straight down with your palms forward and your elbows out to the side. Extend your arms back to the starting position. Repeat for a total of 12 reps the first round. Adding 2 reps every round.
Adjust the cable arms to the middle position, leaving the small handles attached. Set the weight between 25 and 50 lbs. depending on your strength level. Grasp the handles and bend your knees slightly in a squat position. Once you are set, you will pull the handles straight back with your palms up and your elbows straight back. Extend your arms back to the starting position. Repeat for a total of 12 reps the first round. Adding 2 reps every round.
Adjust the cable arms to the lowest position and attach a straight bar to one side. Set the weight between 25 and 50 lbs. depending on your strength level. Grasp the bar and bend your knees slightly in a squat position. Once you are set, you will curl the bar all the way up to shoulder height and lower it into a bicep curl stopping half way down. Bring the bar back to the starting position. Repeat for a total of 12 reps the first round. Adding 2 reps every round.
Leave the cable arm at the lowest position with the straight bar attached. Set the weight between 25 and 50 lbs. depending on your strength level. Grasp the bar and bend your knees slightly in a squat position. Once you are set, you will curl the bar half way up. Lower the bar back to the starting position. Repeat for a total of 12 reps the first round. Adding 2 reps every round.
Leave the cable arm at the lowest position with the straight bar attached. Set the weight between 25 and 50 lbs. depending on your strength level. Grasp the bar and bend your knees slightly in a squat position. Once you are set, you will do a full range of motion bicep curl. Bringing the bar all the way down to all the way up. Lower the bar back to the starting position. Repeat for a total of 12 reps the first round. Adding 2 reps every round.
Adjust the cable arms to the middle position, leaving the small handles attached. Set the weight between 25 and 50 lbs. depending on your strength level. Grasp the handles and bend your knees slightly in a squat position. Once you are set, pull the handles straight back with your palms facing down and your elbows out to the sides. Extend your arms back to the starting position. Repeat for a total of 12 reps the first round. Adding 2 reps every round.
Leave the cable arms at the middle position and the small handles attached. Set the weight between 25 and 50 lbs. depending on your strength level. Grasp the handles and bend your knees slightly in a squat position. Once you are set, pull the handles straight back with your palms up and your elbows going straight back. Extend your arms back to the starting position. Repeat for a total of 12 reps the first round. Adding 2 reps every round.
Leave the cable arms at the middle position and the small handles attached. Set the weight between 25 and 50 lbs. depending on your strength level. Grasp the handles and bend your knees slightly in a squat position. Once you are set, pull the handles straight back with your palms facing in and your elbows going straight back. Extend your arms back to the starting position. Repeat for a total of 12 reps the first round. Adding 2 reps every round.
Start with your back on the center of the exercise ball, hands behind your head and knees extended just past 90 degrees. Position 1: Pull your abs in, press your lower back into the ball and slightly rotate your hips as you crunch. Lift your chest towards the ceiling, then slowly lower yourself back to the starting position. Position 2: Pull your abs in, press your lower back into the ball and slightly rotate your hips as you bring your shoulder up and across aiming for the opposite knee. Position 3: Same thing just switch sides. Position 4: Lift your chest towards the ceiling, then twist your body side to side and lower yourself back to the starting position. Each time you repeat the exercise add a rep in each position (ie. 1 center crunch, 1 side, 1 side, 1 up, twist, twist, 2 center crunches, 2 side, 2 side, 2 up, twist, twist, 3 center crunches, 3 side, 3 side, 3 up, twist, twist, 4 of each, 5 of each...etc). For round 1 do reps 1-5, round 2 do reps 6-8 and round 3 do reps 9 and 10.
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