Full-Body Workout with Cardio and Strength Combined
This full body workout is designed to combine cardio with strength training so you have an overall toned physique. The treadmill cardio cycles through different speeds and inclines to challenge your heart health and the home gym cable exercises target major muscle groups and give you a way to switch up from just using dumbbells or barbells to target these areas.
Cardio and Strength Combined Workout
For all of the cable exercises, choose a weight setting that is challenging, but allows you to keep proper form through the whole set.
|Treadmill – Level 3 speed, level 3 incline
|Standing Hip Extension
|3 each side
|Treadmill – Level 5 speed, level 5 incline
|Incline Chest Fly
|Treadmill – Level 7 speed, level 1 incline
|Treadmill – Level 3 speed, level 8 incline
|Standing Low Back Extension
Cable Exercise Directions
Standing Hip Extension. Stand facing the machine and put right your toe through the hand grip so it rests on your heel. Move your right leg slightly back so it has free range for motion. Tighten your core and glutes then slowly move your right leg backward keeping your leg straight (but don't lock your knee). Slowly lift as high as you can without moving your waist. Return to start and after prescribed reps, switch to other leg.
Incline Chest Fly. Sit on the bench with your head against the seat back. Pinch back your shoulder blades and grasp the hand grips in both hands. Press your arms forward and up, keeping arms straight as you touch your knuckles together above your head. (Tip: don't lock out your elbows!). Then open your arms wide with forearms facing up. Move slowly and controlled back to the starting position between each rep.
Leg Extensions. Sit in the seat and hook your feet under the padded leg extension bar. Extend your legs out, keeping them almost the same height as your hips, making sure you stay seated (don't lift your butt off the chair!). Slowly lower your legs until your feet are back in line with your knees.
Standing Low Back Extension. Stand facing out. Slide hand grips up over forearms to elbows. Bend your knees, cross your arms in front of your chest and lean forward from your hips. Pinch shoulder blades back and lift your entire torso with your hips staying put. Slowly return to start without slouching.
Remember to listen to your body and adjust the cable tension so you feel challenged while still maintaining your form. You can do this workout three times a week, preferably with a day of rest in between. When you combine this with good nutrition, you will see results fast.