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
- 2 cables
- 2 secure posts (fence or decking posts ideal)
- Swiss Ball
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