Another Monday, and another workout! I love working with cables! You can really focus in on each muscle and it gives you so much range of motion. For this workout all you’ll need is access to a cable machine, or a resistance band hook up!
Before your workout begins, make sure you have your post workout fuel ready to go!
After tearing down your muscles, you need time to recover. Another thing you need to recover is the correct fuel. I recommend using a dairy-free protein powder along with a replenish/recovery drink. The Vega Sport Line is perfect for all your post workout needs.
To replenish your glycogen and carbohydrate levels, you should be consuming a good recovery drink. Vega has a Recovery Accelerator drink which will help your body recover faster and allow your body to keep burning fat instead of muscle even after your workout ends!
Then build your muscles back up with Vega Sport Protein! (chocolate is the best flave)! If you order online, you can take advantage of the 45 serving size tub. It’s nearly half the price per serving as their standard 19 serving tub, so totally worth it!
Learn more about the different proteins that Vega offers in THIS POST.
Your pre-workout fuel is just as important as your post-workout fuel!
Start off by making sure you’re well hydrated, since you will be working up a sweat during this workout. Drink a full glass of water (with a squeeze of lemon) and then start prepping your pre-workout drink.
The Vega Sport Line also has the perfect pre-workout supplement that your body needs. It’s only 70 calories and contains just the right amount of carbs and natural caffeine to keep your body going without bogging you down.
THE WORKOUT DETAILS
Superset 1: Use the double rope attachment for this set and set the cable just above eye level. Complete the two movements with no rest between. Rest for 30 second to a minute and repeat 3 more times for a total of 4 sets.
Superset 2: Use two cables set arms with apart and above your head. Begin facing the machine for the rear delt flys really focusing on squeezing your back. Then turn to face forward for the chest flys. Complete the two movements with no rest between. Rest for 30 second to a minute and repeat 3 more times for a total of 4 sets.
Superset 3: Start with the cable at eye level. For the woodchop, grab the cable with two hands down by your waist, twist your body while bringing the cable up at a 45º angle. Complete the two movements with no rest between. Rest for 30 second to a minute and repeat 3 more times for a total of 4 sets.
Superset 4: For the high bicep curls, your arm should be straight out and parallel with the floor. Keep your elbow stationary during this movement. For the shoulder press, face away from the machine and you may need to lean forward to keep your balance. Complete the two movements with no rest between. Rest for 30 second to a minute and repeat 3 more times for a total of 4 sets.
Burnout: Complete 3 times with as little rest as possible! If you need to go down to your knees for the tricep push ups to keep your form do that. For the pike pushups, really focus on pushing through your shoulders. In the superman move, squeeze your whole back and keep your arms straight out above your head.
If you loved this workout, make sure to check out the freebie library where you can find a full 4 week workout plan, secret recipes, grocery lists and other mini eBooks. Subscribe for the password and download anything you want, at any time!
For more workouts like this one check out the workout library page HERE
PRIVATE COACHING & ONLINE WORKSHOPS
IN MY PRIVATE COACHING PROGRAMS WE WILL WORK TOGETHER TO DETERMINE YOUR UNIQUE ENERGETICS AND CREATE A PROGRAM THAT BEST FITS YOUR NEEDS. OR ENROLL IN AN ONLINE WORKSHOP THAT’S GUIDED BY ME, YOUR COACH.