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This Home Workout series uses just a simple exercise cable (and a Swiss ball in the seated position) so it’s perfect if you want to keep your home gym as simple as possible. I recommend you complete the workouts in order 1-5 as they increase in complexity, from beginner to advanced level.

Equipment required
Notes
  • Complete 12-15 reps of each exercise
  • Engage core by drawing in your belly button.
  • Maintain good posture and breathing
  • Slow tempo throughout.

Do let me know if you have any questions, or if would like your own personalised health and lifestyle coaching plan.


Cable workout 1

Seated on a swiss ball using 1 cable

Suitable for all fitness levels.

  • 1 arm row/ L & R arm
  • 1 arm row/ L & R arm + 1 leg lifted off floor
  • 1 arm push/ L & R arm
  • 2 arm twist rotation/ L & R sides


Cable workout 2

Standing using 1 cable.

Suitable for all fitness levels. Take care with squats and lunges.

  • 1 arm row/ L & R arm
  • 1 arm push/ L & R arm
  • Reverse step lunge + alternate 1 arm row/ L & R arm
  • Squat + 2 arm row
  • Forward step lunge + alternate 1 arm row/ L & R arm
  • 2 arm twist rotation/ L & R sides

Request for tea by wife granted at the end of this video 😉

Cable workout 3

Standing using 2 cables

Intermediate level. Take care with squats and lunges. Warm up first with Cable workout 1 and 2 (above).

  • 2 arm cross over
  • 2 arm rows
  • 2 arm rows + lift alternate feet (knee high)
  • 2 arm pec fly + forward step lunge
  • 2 arm fly + lift alternate feet (high knee)
  • 2 arm cross over + shoulder raise (‘w arms’)

Cable workout 4

Standing and twisting with 1 or 2 cables

These are ADVANCED exercises in the transverse plane – caution required if any back issues. Warm up first with Cable workouts 1-3 (above).

  • 2 arm woodchop twist – L & R sides
  • 1 arm woodchop twist – L & R arms
  • 2 arm push & pull – opposite movement for each arm (then swap)

Complete ALL sets starting with cable fixed in HIGH and LOW position

Cable workout 5

Core with 1 or 2 cables

These are some ADVANCED exercises here. Caution required if any back issues. Warm up first with Cable workouts 1-4 in series.

DEADBUG – Supine (on mat facing up)

  • 2 arm pullover + raise legs and hold
  • 2 arm pullover + push legs in & out
  • 1 arm pullover + same/ opposite leg in & out

PLANK – Prone (on mat facing down)

  • Low – on forearms – 1 arm pull – L & R
  • High – up on straight arm – 1 arm pull – L & R

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