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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.

cable-machine

Deliver the individualized programs people need to adopt long-term, healthy behaviors .

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
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    *Weight-loss results may vary. Always consult your physician before making any dietary changes or starting any nutrition, weight control or exercise program. Information regarding training and exercise on this site is of a general nature.

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