BeFitGal | Personal Training for Women | Greenville SC - One Weight Workout

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Thursday, August 17 2017

This installment of the One Weight Workout focuses on the cable machine. These total-body exercises will help you increase strength, burn calories and reduce your risk of an overuse injury.

The purpose of this workout is to perform the five foundational patterns of movement: squat, lunge, push, pull and rotation, all using resistance from the cable machine to develop strength between all of the different muscle groups. For best results, do this workout three to four times a week, being sure to rest at least one full day between workouts.

If you typically train with free weights but find yourself stuck on a plateau, stepping away from the weights and using cables for a couple of weeks can help you become stronger once you do return to your usual lifting program.

Exercise	Intensity*	Reps	Rest Interval+	Sets
Kneeling wood chop	10-12RM	10-12 (each side)	45 seconds	2-4
Kneeling hay bailer	10-12RM	10-12 (each side)	45 seconds	2-4
Pull to press	10-12RM	10-12 (each side)	45 seconds	2-4
Anti-rotation reverse lunge	10-12RM	10-12 (5-6 each leg)	45 seconds	2-4
Squat to row	10-12RM	10-12	45 seconds	2-4
Lunge to single-arm row	10-12RM	10-12 (each side)	45 seconds	2-4
Single-arm chest press	10-12RM	10-12 (each side)	45 seconds	2-4
Transverse lunge to single-arm row	10-12RM	10-12 (each side)	45 seconds	2-4
* Use a weight that makes completing 10-12 repetitions extremely difficult; if you can easily do more than 12 reps, add more resistance. + To increase intensity and cardiorespiratory benefit, perform all exercises as a circuit, moving from one exercise to the next with minimal rest. Rest for 60-90 seconds at the end of the circuit.

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Contributor, Pete McCall, MS, CSCS, is an ACE Certified Personal Trainer and long-time player in the fitness industry.

Posted by: fitgal@befitgal.com AT 08:27 am | Permalink | Email