Tag: workout
Joseph Baena Shares Intense Endurance-Based Workout Challenge & Ripped Physique Update
Joseph Baena, son of bodybuilding legend Arnold Schwarzenegger, loves the gym just like his father. In a recent pair of Instagram posts, the 25-year-old shared a grueling endurance workout and unveiled an impressive physique update.
With a striking resemblance to Schwarzenegger, Joseph admits comparisons have been difficult to get used to. Nevertheless, his dedication to fitness and bodybuilding workouts is evident anytime he picks up weights.
While Joseph doesn’t compete professionally, fans favor his chances should he take to a bodybuilding stage. Baena shares workout/posing collaborations regularly, where he teams up with bodybuilders who have long made their mark on the sport, like Robby Robinson and Mr. Universe winner Mike O’Hearn.
Having commanded roles in the Terminator 2 Remake with Joseph Baena, Bad to the Bone (2016), Chariot (2022), and Bully High (2022), Baena continues to test the waters in Hollywood. Given his family name and fitness level, Baena invited his followers to try a challenging endurance workout that took him an hour and 20 minutes to complete.
Joseph Baena Shows Off Built Physique with ‘Full-Body Endurance Circuit’ Workout
In the caption of the Instagram post, Baena shared his preference for switching up exercises over time.
“I always love switching up my workouts every once in a while. Could be trying a new exercise, doing drop sets or even trying a new sport. Today I tried this Full Body Endurance Circuit. It consisted of 6 super sets and totally wore the group out, but also pumped us up! Completed it in about 1hr 20min, but think I can get a faster time on the next try. How fast do you think you can complete this workout?”
Battle ropes 6 x 30 seconds
200 Elevated crunches
Row (1 kilometer)
50 Pull-ups
Ski (1 kilometer)
150 Press-ups
Run (1.2 miles)
200 Split squats
Assault bike (1.2 miles)
50 Dips
8 Sled pushes
50 Squat jumps (with weighted vest)
Given Baena’s training session consisted of 12 different exercises, it is a daunting challenge since there are no dedicated rest periods. The workout used by Baena was created by trainer Lawrence Cuse.
Aside from his latest training session, Baena has kept busy and recently sat down to discuss his budding acting career in detail. According to Baena, he intends to achieve a ‘superhero’ body in 2023, which he believes will help him attract higher-profile movie projects. He added that at this stage in his life, he’s pursuing his acting career ‘as hard as possible.’
Joseph Baena / Instagram
In addition to training routines, Baena has been open and honest about his nutrition. Overall, Baena prefers three meals a day and lives by eating ‘simple, clean, and fresh’ ingredients, which he’s credited for helping him maintain his body.
Considering Baena’s physique and posing strengths, fans would love nothing more than to see him take on a bodybuilding competition. While he’s left that door open for the future, Baena stressed that his attention is solely focused on building his physique for acting gigs not for the stage.
Published: 22 May, 2023 | 8:40 PM EDT
The Best HIIT Ab Workout: Get Ripped Abs in Record Time
Most people perform a few ab exercises at the end of their strength training session. It’s no surprise they are nowhere close to their six-pack goal.
High-intensity interval training (HIIT) involves short bursts of high-intensity exercise followed by brief periods of rest or lower-intensity exercise. HIIT workouts for your abs are an incredibly effective method of trimming down your waistline and shedding the excess fat to reveal your abs.
HIIT ab workouts will increase your heart rate, help burn fat, and improve your overall fitness level in a shorter period than traditional cardio workouts. It makes these workouts the perfect fit for people with a busy schedule who cannot afford to spend 45-60 minutes in the gym.
In this HIIT ab workout, we will not only do the most intense abdominal exercises, but we will narrow down on the movements that will also increase your heart rate so that you are actively burning calories.
12 Best HIIT Ab Exercises
Add these ab movements to your exercise arsenal to build a cover photo-worthy six-pack:
High Knees
We will kick off the HIIT ab workout with high knees. It will warm up your abs and get your cardiovascular system going. Think of this exercise as a unilateral variation of the hanging knee-to-chest.
Steps:
Stand upright with a hip-width stance.
Hold your hands in front of your chest, palms facing down.
Lift your right foot off the floor and bring your thigh as close to your chest as possible. Simultaneously, lift your left heel off the floor so that your left toes are the only point of contact with the floor.
Return your right foot to the ground.
Immediately repeat on the left side.
Alternate between sides for the recommended time.
Speed up the exercise to bump up your training intensity. Both your feet should be off the floor during the leg transition.
Pro Tip: You want to keep your core braced throughout this exercise for optimal midsection stimulation.
Check out our detailed high knee exercise guide!
Mountain Climber
The mountain climber is a high knee variation; however, it places more tension on your core as you perform it in a high plank position. Perform this exercise for long enough, and it will also tax your shoulders and pectoral muscles.
Steps:
Start in a high plank position. Your hands should be under your shoulders and your body, from head to heels, in a straight line.
Brace your core muscles, bend your right knee, and bring it toward your chest.
Return it to the starting position.
Alternate between sides for the recommended time.
Start slow and increase the tempo while maintaining your form.
Both your feet should be off the floor during the leg transition.
Pro Tip: Avoid forming a bridge with your hips or letting them drop during the exercise, as it removes tension from your core and puts in on your lower back.
Check out our detailed mountain climber exercise guide!
Flutter Kick
The flutter kick is an often overlooked exercise in most ab workouts. However, it is an excellent movement to target the more stubborn lower abs.
Steps:
Lie on your back on the floor. Your body should be in a straight line from head to heels, and your legs should be placed together.
Place your hands under your hips for leverage.
Raise your legs and head off the floor. Keep your core braced throughout the exercise.
Lift your right leg as high as possible while keeping your left leg in place.
Return the right leg to the starting position while raising your left leg toward the ceiling.
Alternate between sides for the recommended time.
Pro Tip: Ensure your back is placed flat against the floor throughout the exercise. Arching your back will result in hip flexor stimulation and put unnecessary strain on your spine.
Check out our detailed flutter kick exercise guide!
Sit-Up
The sit-up is a staple in most ab training routines. However, you’ll be performing this exercise with high intensity in the HIIT ab workout to fire up your midsection.
Steps:
Lie supine on the floor. Bend your knees and place your feet flat on the floor.
Hold your hands next to your ears throughout the exercise.
Take a deep breath and lift your torso off the floor by contracting your abs.
Your torso should be perpendicular to the floor at the top of the motion. Exhale sharply and squeeze your abs.
Slowly lower to the start position.
Pro Tip: Avoid interlacing your fingers behind your head as it can sprain your neck during the concentric motion. Alternatively, hold your hands in front of your chest during the exercise.
Lying Leg Raise
The lying leg raise is one of those exercises that look super easy but will smoke your abs in no time. You must keep your legs straight for optimal lower ab engagement.
Steps:
Lie with your back on the floor. Your body should be in a straight line.
Place your hands under your hips for leverage.
Lift your legs off the floor so your heels are a few inches off the ground. This will be your starting position.
Raise your legs as high as possible while driving your lower back into the floor.
Slowly return to the starting position.
Repeat for the recommended time.
Pro Tip: Perform this exercise on an elevated surface, such as a flat bench, for an extended range of motion.
Check out our detailed lying leg raise exercise guide!
Bicycle Crunch
The bicycle crunch is an incredibly effective exercise that works your entire core, including your obliques and rectus abdominous.
Steps:
Lie supine on the floor.
Place your hands at the sides of your ears.
Lift your legs off the floor so your ankles are a few inches off the floor.
Bend your right knee, and bring it as close to your chest as possible.
Simultaneously, perform a cross-body crunch and touch your right knee with your left elbow.
Return to the start position.
Alternate between sides for the recommended time.
Pro Tip: Exhale sharply and contract your abs at the static contraction point at the top for optimal ab stimulation.
Check out our detailed bicycle crunch exercise guide!
Alternating Jackknife
This full-body exercise can help improve your flexibility and posture, besides giving you a shredded midsection.
Steps:
Lie with your back on the floor.
Extend your arms overhead.
Lift your right leg off the floor as high as possible. Simultaneously, lift your torso off the ground and bring your arms toward your toes in a sweeping motion.
Return to the starting position.
Alternate between sides for the recommended time.
Pro Tip: Feel free to bend your knees if you cannot touch your toes with straight legs.
Check out our detailed jackknife exercise guide!
Plank Jack
The plank jack will help you develop explosive lower body strength and a robust core. It involves jumping your feet out to the sides while holding a plank.
Steps:
Assume a high plank position. Your hands should be under your shoulders and legs together and extended behind you.
Brace your core and jump both feet out wide to each side as if you were doing a horizontal jumping jack.
Jump back to the starting position.
Rinse and repeat.
Pro Tip: Keep your shoulder blades pulled back and down throughout the exercise and actively push into the floor with your hands to maintain balance.
Side Plank Dip
This oblique exercise requires decent core strength to perform with a full range of motion.
Steps:
Lie on your side on the floor. Your legs should be stacked.
Place your elbow under your shoulder. Your forearm should be placed on the floor perpendicular to your body for balance.
Place your top arm on your side.
Lift your hips off the floor. Your body should be in a straight line.
Lower your hips toward the floor until they are a few inches off the ground.
Return to the starting position.
Repeat for the recommended time.
Switch sides.
Pro Tip: Lift your top arm toward the ceiling so it is perpendicular to the floor to take some weight off your core and make the exercise a little easier.
Wood Chopper
Although you could perform this exercise without additional resistance, we recommend using a light dumbbell for optimal core stimulation.
Steps:
Stand upright with a hip-width stance.
Hold a dumbbell with both hands.
Twist your torso to the right side and lift the weight up and across your body with straight arms.
Lower the dumbbell across your body toward the floor. Bend your knees slightly during the lowering motion.
Repeat for the recommended time before switching sides.
Pro Tip: Keep your eyes fixed on the dumbbell throughout the exercise.
Check out our detailed wood chopper exercise guide!
Floor Wiper
The floor wiper is one of the most challenging exercises in this workout. Beginners can substitute this exercise with the floor windshield wiper until they develop the required core strength to perform this movement with a full range of motion.
Steps:
Lie on your back on the floor.
Extend your arms on your sides and place your hands on the floor for stability.
Lift your legs off the floor so your heels are a few inches from the ground.
Contract your core and bring your feet as close to your left hand as possible in a sweeping motion while keeping your legs straight.
Return to the starting position.
Repeat on the right side.
Alternate between sides for the recommended time.
Pro Tip: As you gain more experience, hold a barbell over your chest for upper-body engagement during this exercise.
Check out our detailed floor wiper exercise guide!
Hollow Hold
The last exercise of the HIIT ab workout takes the intensity down a notch. However, this isometric exercise will leave you with a sore midsection.
Steps:
Lie on your back on the floor. Extend your arms overhead.
Lift your legs, arms, and head off the floor as high toward the ceiling as possible.
Your body should resemble a “V” during the isometric hold.
Keep your core contracted throughout the exercise.
Hold this position for the recommended time.
Pro Tip: Interlacing your fingers while holding the hollow hold position will make the exercise a little easier. However, this technique should only be used by beginners.
Check out our detailed hollow hold exercise guide!
HIIT Ab Workout For a Shredded Midriff
Now that you know the best exercise for a HIIT ab workout, it is time to put them to work. Perform two rounds of the HIIT ab workout circuit given below. Do each exercise for 40 seconds. You are allowed a 20-second rest after completing each exercise to catch your breath. Plus, rest for two minutes before starting the second round. Complete this HIIT workout within 25 minutes.
Exercise
Time (in seconds)
Rest (in seconds)
High Knees
40
20
Mountain Climber
40
20
Flutter Kick
40
20
Sit-Up
40
20
Lying Leg Raise
40
20
Bicycle Crunch
40
20
Alternating Jackknife
40
20
Plank Jack
40
20
Side Plank Dip
30 (each side)
20
Wood Chopper
30 (each side)
20
Floor Wiper
40
20
Hollow Hold
40
120
Perform the side plank dip and wood chopper for 30 seconds on each side. Transition to the other side without stopping for rest. You can rest for 20 seconds after doing these exercises for 60 seconds.
Benefits of HIIT Ab Workout
Adding a HIIT ab workout to your training regimen entails the following advantages:
Helps Target the Midriff and Burn More Calories
Studies show that HIIT workouts are more effective than conventional strength training workouts at burning calories, which can help you shed excess fat. Furthermore, the exercises in this HIIT ab workout will target your midsection, helping you achieve a toned midriff [1]. A study also found that HIIT workouts can help reduce body fat and waist circumference. [2]
Improves Endurance and Stamina
HIIT workouts can improve performance in both anaerobic and aerobic activities [3]. Performing the HIIT ab workout detailed in this article for 12 weeks will help improve your endurance and stamina.
Quick and Impactful
HIIT workouts are usually shorter than conventional weight training sessions as you perform each exercise for a specific length of time and rest for a short period between exercises. This training method is excellent for folks with a packed schedule.
Reduce The Risk of Lower Back Pain and Injury
Training your abs will also strengthen your lower back, reducing the risk of lower back pain and limiting the chances of injury while performing compound exercises, such as the deadlift, squat, and good mornings.
FAQs
Are HIIT workouts better than conventional ab workouts for building a six-pack?It depends on your current physique and training objectives. HIIT workouts should be favored over the conventional strength training style ab workouts if you need to burn fat while toning your abs. However, if you have a decent body fat percentage, the strength training ab workouts will help you achieve better results and a carved six-pack.
How often should I do the HIIT ab workout?Since this is a relatively long and intense HIIT ab workout, you should avoid doing it more than twice weekly. Also, you must space them out so that you have 48 hours to recover between your ab workouts.
Can HIIT ab workout help spot reduce body fat?HIIT workouts cannot help you spot reduce body fat. However, since this is an ab workout, it will help you tone your abs. Plus, HIIT workouts help you burn calories and lose overall body fat, which can reduce abdominal fat over time.
Wrapping Up
The 12 HIIT ab exercises and kickass workout detailed in this article will help you achieve a strong, defined core. This workout will be challenging, so be prepared to push yourself to the limit. Also, you must back up this HIIT ab workout with a balanced diet and recovery program to achieve your dream midsection.
This HIIT ab workout will improve your abdominal strength and definition and also boost your overall fitness level and energy. Keep your training intensity high and focus on your breathing to make the most of this workout. Best of luck!
References
Falcone PH, Tai CY, Carson LR, Joy JM, Mosman MM, McCann TR, Crona KP, Kim MP, Moon JR. Caloric expenditure of aerobic, resistance, or combined high-intensity interval training using a hydraulic resistance system in healthy men. J Strength Cond Res. 2015 Mar;29(3):779-85. doi: 10.1519/JSC.0000000000000661. PMID: 25162652.
Wewege M, van den Berg R, Ward RE, Keech A. The effects of high-intensity interval training vs. moderate-intensity continuous training on body composition in overweight and obese adults: a systematic review and meta-analysis. Obes Rev. 2017 Jun;18(6):635-646. doi: 10.1111/obr.12532. Epub 2017 Apr 11. PMID: 28401638.
Ouerghi N, Fradj MKB, Bezrati I, Khammassi M, Feki M, Kaabachi N, Bouassida A. Effects of high-intensity interval training on body composition, aerobic and anaerobic performance and plasma lipids in overweight/obese and normal-weight young men. Biol Sport. 2017 Dec;34(4):385-392. doi: 10.5114/biolsport.2017.69827. Epub 2017 Sep 20. PMID: 29472742; PMCID: PMC5819474.
Martyn Ford Shows Off Jacked Physique While Crushing Workout
Bodybuilder and actor Martyn Ford boasts one of the best builds of any celebrity in the entertainment world. Although he grew up playing different sports, it was bodybuilding where he found his passion. In a recent post made on Instagram, Ford showed off his monstrous physique while crushing several workouts.
Martyn Ford first made headlines for his gigantic build online a few years ago. He displayed impressive athletic talents with an insane work ethic that found him opportunities in a range of fields related to entertainment. His mythical stature garnered attention in the world of fitness and acting. He was lined up to face fellow internet sensation Sajad Gharibi, popularly known as The Iranian Hulk, in a boxing match last year.
Ford issued a warning to Gharibi while giving fans a look into his footwork training ahead of the anticipated showdown in Mar. 2022. Standing at 6’8”, the 320-pound Brit towered over Gharibi when the two collided with each other in the face-offs. Ford shoved his opponent with ease, resulting in the Iranian lifter’s family disowning him a month later.
In Apr. 2022, the boxing match got scrapped. Ford pinned the blame on Gharibi for the bout falling through. He explained health concerns and misrepresentation surrounding Gharibi as the reason for the investors pulling the plug on the fight.
Martyn Ford / Instagram
Ford revealed he shed about 58 pounds in preparation for the canceled boxing match. Although he couldn’t test out his boxing chops, he reports feeling healthier than ever. He offered a freakishly jacked physique update following a boxing training session. In May 2022, Ford opened up on his worries about Gharibi potentially committing suicide if he lost in the contest. He made his way to Gharibi in Dubai to bury the hatchet but realized a positive outcome may not be in the cards.
Martyn Ford was eyeing a move to mixed martial arts competition under the KSW banner a year ago. He left the fans stunned by gaining 6 pounds in only an hour of weight training. Then, he dropped a big physique update while getting ready for his combat sports debut.
Martyn Ford shows off his jacked physique while crushing workouts
In recent Instagram posts, Martyn Ford showed off his monstrous physique while performing a series of workouts.
Martyn Ford teamed up with former UFC middleweight champion Michael Bisping for a brutal upper-body training session last September. He guided Bisping through a monster chest workout using giant sets.
Published: 13 May, 2023 | 11:15 AM EDT
Workout Split For Women: The Ultimate Guide To Get Fit and Fabulous
Over the last decade, women have been cozying up to weight training. However, this has led us into a unique situation; the ladies look like deers caught in headlights as soon as they enter the weight room.
Although girls no longer need to be convinced to start lifting weights, only a handful of these women follow a structured workout split. Performing a few dumbbell curls one day, a couple of sets of squats the next day, and a little of everything every other day isn’t going to do you any good.
Finding the right workout split can be daunting. Furthermore, stepping inside the free-weight section of a gym for a newbie can be overwhelming, especially if they have no idea what they are doing.
A balanced training program is key to achieving your dream figure. Furthermore, the ideal workout regimen for an individual can change depending on their preferences, schedules, goals, and experience levels. Following an incompatible training split increases your risk of injury.
In this article, we dive into the meaning of workout splits, the factors and tips to consider while choosing a workout split for women, its benefits, and the five best workout splits for women at different experience levels. We have a lot to cover. So, sit tight.
What are Workout Splits?
A workout split refers to how you divide your training into different muscle groups or body parts. Many exercisers avoid picking a workout split as they find it too restrictive. Although a workout split requires you to train a specific muscle group on a particular day of the week, you are free to choose the exercises you perform in each training session.
Notably, programming a workout is best left to advanced lifters or personal trainers. Each muscle consists of different heads that must be trained from multiple angles for optimal growth. Performing similar movements can lead you to a muscle and strength plateau. For example, the deltoid muscle has three heads — anterior, lateral, and posterior. If you only perform shoulder press and front raise exercises in your training regimen, you’ll have substandard lateral and posterior deltoid head development. Does this sound like too much work? Don’t worry; we have included a sample workout plan for overall muscle and strength development with each workout split.
Many people think the ‘bro split’ is the only workout program. A bro split includes training chest on Mondays, back on Tuesdays, shoulders on Wednesdays, and so on. While there is nothing wrong with this split, most exercisers can get better results by following a more focused workout split.
For example, ladies with lagging lower bodies would want to train their legs twice a week. However, the bro split has no provisions for accommodating a second leg workout. An upper and lower body workout split will be a better fit in this case.
Benefits of Following a Structured Workout Split For Women
Here are the advantages of selecting a structured workout split for women:
Makes Your Workouts More Efficient
Many lifters treat the gym as a restaurant, and their training split as an à la carte menu. They enter the iron paradise without a plan and tackle their workout on the fly; these lifters perform the exercises that feel the most comfortable and put the least strain on their muscles. As you could have guessed, these folks see little to no progress and are most likely to drop off.
A structured workout split leaves nothing to chance. Here, you plan your workouts weeks in advance. Everything from the exercises, sets, and reps is determined before entering the gym. Having an action plan ensures you make the most of your time in the gym.
Built-in Progressive Overload
Progressive overload is indispensable if you want to make strength or muscle gains. It includes placing ever-increasing stress on your muscles by increasing the intensity and volume of your workouts. You could achieve this by doing more sets, reps, and exercises, reducing rest between sets, or incorporating advanced training principles in your workouts, such as super sets, drop sets, intra-set stretching, etc. [1]
A balanced workout split will help progressively overload your muscles and reduce your risk of hitting a plateau by shocking your muscles with varying training intensity and volume. Furthermore, an efficient workout split also allows your muscles to rest and recuperate between workouts, reducing your risk of injury.
Fix Muscle and Strength Imbalances
An effective workout split can aid in fixing muscle and strength imbalances by allowing you to work on your weaknesses multiple times a week. At the same time, it will help you polish your strengths.
Monitor Progress
You must stick to a workout split for at least 12 weeks before arriving at conclusions about its effectiveness. Since you’ll perform the same exercises, number of sets, and reps in each workout for the entire duration, it’ll make it convenient for you to track your progress.
Additionally, following a workout split and tracking your progress will help you stay accountable. Sharing your progress with your friends and family can be a potent motivator.
Keeps You Interested
Choosing a workout program is like choosing a life partner — you want someone who compliments your strengths and weaknesses.
Although the workout splits below define the exercises you’ll perform in each training session, you are free to perform their variations instead. You must, however, ensure that the replacement exercises target the same muscle groups. For example, you could do the cable side lateral raise instead of the dumbbell side lateral raise. You must, however, not replace side lateral raises with shrugs.
Knowing the exercises you’ll perform in a workout in advance can allow you time to prepare for a workout, which can improve your performance. Plus, tracking your progress will keep you hooked to your workout split.
5 Best Workout Splits For Women
Depending on your current physique and experience level, you can choose a workout split that aligns with your goals. Each workout split has its unique benefits and allows you to focus on particular muscles to fix imbalances and take you to your objectives.
Below, you’ll find five workout splits for women that involve training up to three muscle groups per training session twice a week.
Full-Body Workout Split For Women
The basic full-body workout split for women is a two-day-a-week training regimen. It is perfect for beginners and ladies with busy schedules who can only make time for a couple of weekly training sessions.
In the full-body training split, you could work all your muscle groups in a single workout or divide them into two sessions.
Since this workout split involves training most of your muscle groups in a single workout, you must follow a HIIT (high-intensity interval training) method for these workouts to get a lot of work done in a short period. Women aiming to shed weight must engage in full-body cardio exercises.
Day 1
Full-Body Workout
Day 2
Rest
Day 3
Rest
Day 4
Full-Body Workout
Day 5
Rest
Day 6
Rest
Day 7
Rest
As you gain more experience, you could go from performing two weekly full-body training sessions to doing four weekly workouts. Perform variations of the exercises listed in the sample workout below on the two additional days to add variety to your training regimen.
Full-Body Workout 1:
Beginners must seek expert help to drill the movements. It will help you make the most of the exercises while limiting your risk of injury.
Exercise
Sets
Reps
Barbell Bench Press
3
8-12
Barbell Bent-Over Row
3
8-12
Dumbbell Shoulder Press
3
8-12
Barbell Biceps Curl
3
8-12
Cable Triceps Extension
3
8-12
Barbell Squat
3
8-12
Crunch
3
8-12
Full-Body Workout 2:
Since these workouts are programmed to induce hypertrophy, avoid resting for more than 60 seconds between sets, as it can significantly hamper your training intensity.
Exercise
Sets
Reps
Dumbbell Chest Fly
3
8-12
Dumbbell Deadlift
3
8-12
Barbell Skull Crusher
3
8-12
Dumbbell Side Lateral Raise
3
8-12
Dumbbell Hammer Curl
3
8-12
Barbell Sumo Squat
3
8-12
Hanging Leg Raise
3
8-12
Full-Body HIIT Cardio Workout
The HIIT cardio workout below includes nine exercises; perform two rounds of this circuit. You must perform each exercise for 45 seconds. Rest 15 seconds between exercises. Plus, you are allowed a two-minute rest after completing a round.
Exercise
Time (in seconds)
Rest (in seconds)
Lunge
45
15
Push-Up
45
15
Burpee
45
15
Star Jump
45
15
Leg Raise
45
15
Squat Jump
45
15
Bicep Curl
45
15
Lateral Shuffles
45
120
Use appropriate dumbbells for exercises like bicep curls and lunges. Feel free to use additional resistance in the squat jump. However, you must ensure you are not compromising your form to lift heavy weights.
Benefits of Full-Body Workout Splits
Here are the advantages of doing a full-body workout split for women:
The full-body workout split is excellent for beginners as it helps them acclimatize to weight training.
This workout regimen is great for ladies on a tight schedule, as the most basic version of the full-body split requires hitting the gym twice a week.
Since you’ll do only one exercise per muscle group, we’ll mostly stick to compound lifts for this workout program. Besides helping you build muscle and strength, multi-joint exercises improve your overall functionality.
Training twice weekly gives your body enough time to rest and recuperate between workouts.
Drawbacks of Full-Body Workout Splits
Here are the cons of doing a full-body workout split for women:
As you’ll be training all your muscles in a single workout, it can be incredibly exhausting, especially as you graduate to training four days a week.
Full-body strength training workouts can take longer to complete. Expect to spend 60-120 minutes in the gym.
The full-body workout split is not the best for fixing strength and muscle imbalances unless you want to boost your training volume significantly.
Upper Lower Body Workout Split For Women
The upper lower body is the perfect next step for ladies wanting to move up from a two-day training regimen. It is a four-day workout split that involves training half of your body on a single day.
Notably, you should ideally start the training week by training your weaker half. Lifters with lagging lower bodies should start the week with a leg workout instead of hitting an upper body training session.
Many lifters go all-out on their stronger muscle group training day, leaving them tired and sore for their weaker muscle group workouts. Since this is a four days a week workout split, you can also rest after each workout to allow your muscles enough time to rest and recuperate between training sessions.
Day 1
Upper Body
Day 2
Lower Body
Day 3
Rest
Day 4
Upper Body
Day 5
Lower Body
Day 6
Rest
Day 7
Rest
As this workout regimen involves training all your muscles twice a week, you shouldn’t add more training days to this training split. Instead, you could increase your training volume and intensity to get the best bang for your buck.
A study found that an upper and lower body workout split is more effective at helping you build muscle strength and size over 10 weeks than a full body workout regimen done thrice a week. [2]
Upper Body Workout:
The upper and lower body workouts primarily consist of functional (multi-joint) exercises to maximize your muscle and strength-building potential. Focus on contracting your muscles with each rep to induce hypertrophy.
Exercise
Sets
Reps
Barbell Bench Press
3
8-12
Dumbbell Bent-Over Row
3
8-12
Arnold Press
3
8-12
Barbell Biceps Curl
3
8-12
Close-Grip Bench Press
3
8-12
Russian Twist
3
8-12
Lower Body Workout:
You could change the order of the exercises depending on your preferences. If you have lagging calves, we recommend starting your leg workout with the standing calf raise. Use a weight that helps you achieve muscle failure between the eighth and 12th rep.
Exercise
Sets
Reps
Barbell Squat
3
8-12
Walking Lunge
3
8-12
Romanian Deadlift
3
8-12
Goblet Squat
3
8-12
Leg Curl
3
8-12
Standing Calf Raise
3
8-12
Benefits of Upper Lower Body Workout Splits
The pros of the upper-lower body workout split include the following:
It allows you to train all your muscle groups twice a week.
Training your upper and lower body muscles separately can help you fix muscle and strength imbalances, improving your overall physique proportions and symmetry.
The upper-lower body workout split will help you build a solid foundation. You could easily pivot to a powerlifting or bodybuilding-focused workout program after following this workout split for 12 weeks.
This workout split for women allows sufficient recovery time between workouts, which can fast-track results and reduce your risk of injury.
Training four days a week allows you the flexibility to program your workouts according to your schedule. You could take an off day after each workout or reshuffle the training days.
Drawbacks of Upper Lower Body Workout Splits
The cons of the upper-lower body workout split include the following:
The upper-lower body workout split is volume heavy since you’ll be training all your muscles twice weekly, which is not the best for newbie lifters.
On the other hand, although you’ll be training all your muscles twice a week, the training volume for each muscle group can be limiting.
Since you’ll be training half of your body in a single workout, these workouts can take a lot of time to complete. Expect to spend 60-120 minutes in the gym during your upper-lower body workouts.
Push-Pull Workout Split For Women
The push-pull workout split for women is the perfect middle ground between full-body workouts and upper-lower body workouts. Gym exercises can be broken into two main categories — push and pull.
As the name suggests, the pushing exercises involve pressing weights away from your body, for example, the bench press, overhead triceps extension, and leg extension. On the flip side, the pulling exercises include pulling the weights toward your body, such as the deadlift, biceps curl, and seated cable row.
Push-pull workouts are popular among bodybuilders and powerlifters as they help focus on a single movement pattern. This workout split can help you achieve muscle-ripping pumps and ensure you’ve got nothing left in the tank by the end of a workout.
Day 1
Push
Day 2
Pull
Day 3
Rest
Day 4
Push
Day 5
Pull
Day 6
Rest
Day 7
Rest
Although the push-pull workout split is a four-day training program, you could increase your training volume by adding a couple of workout sessions to the split — one for each movement pattern. Also, you could increase your training volume gradually by alternating between an additional push and pull workout for the initial 4-6 weeks.
Push Workout
In the push-pull workouts, the first two exercises of the training schedule are the big lifts. The remaining four to six exercises are considered accessory lifts, which help improve your performance in the main lifts.
The ladies training for hypertrophy should stay in the 8-12 rep range and perform three sets with a moderate weight. On the other hand, lifters trying to maximize strength should do 3-5 sets of 1-5 reps with 80-90% of their one-rep max. [3]
Exercise
Sets
Reps
Squat
3
8-12
Bench Press
3
8-12
Cable Triceps Extension
3
8-12
Dumbbell Chest Fly
3
8-12
Machine Shoulder Press
3
8-12
Seated Calf Raise
3
8-12
Keep the main lifts, such as the squat, bench press, and deadlift, constant throughout the 12 weeks. However, you could change the accessory lifts each week to keep your workouts interesting.
Pull Workout
The deadlift is the main lift in the pull workout. All the other movements in this workout are accessory lifts. We recommend using weightlifting accessories, such as a weightlifting belt, lifting straps, wrist wraps, and knee sleeves, in these workout splits, as they help maximize your performance and reduce your risk of injury.
Exercise
Sets
Reps
Deadlift
3
8-12
Wide-Grip Lat Pulldown
3
8-12
Barbell Biceps Curl
3
8-12
Lying Leg Curl
3
8-12
Dumbbell Romanian Deadlift
3
8-12
Dumbbell Side Lateral Raise
3
8-12
Benefits of Push-Pull Workout Splits
Using the push-pull workout split entails the following benefits:
The push-pull workout split for women is great for building strength and muscle mass. Change the number of reps on the three big lifts (squat, bench press, and deadlift) to 1-5 and the number of sets to five to focus on building strength.
Training a specific movement pattern can help you achieve a better mind-muscle connection, improving hypertrophy.
Since this workout split involves training the same muscle group at least twice, the high volume will speed up your results.
This training split is great for powerlifters that want to improve their performance on the big three lifts.
It allows you to further boost your training volume by doing up to two more weekly workouts.
The push-pull workouts involve a healthy balance of compound and isolation exercises, which can help develop a balanced, proportionate, and conditioned physique.
The four-day push-pull training split allows you ample time to recover between workouts.
Drawbacks of Push-Pull Workout Splits
Using the push-pull workout split entails the following disadvantages:
Since this workout split involves compound and isolation exercises and requires training multiple muscle groups, the push-pull workouts can take longer to complete than the conventional workouts.
The push-pull split is not ideal for beginners.
This training split can be exhausting, as the push workouts include high-demanding exercises, such as the bench press, squat, and overhead shoulder press in the same workout.
Push, Pull, Legs Workout Split For Women
This training split takes the push-pull workout program up a notch. Although the push-pull routine was originally designed for powerlifters, many lifters didn’t appreciate training for the bench press and squat on the same day; hence, the push, pull, and leg workout split was born.
The push, pull, and leg split is a six-day workout program. It increases the training volume of the basic push-pull regimen by a massive 50%. This training split is best suited for advanced female lifters, as the trainers will only get one day to recover from their workouts.
Although you could do the push, pull, and leg split three days a week, you would have to increase the volume and intensity significantly, which will not only make the workouts more exhausting but would also considerably increase your risk of injury.
Day 1
Push
Day 2
Pull
Day 3
Legs
Day 4
Push
Day 5
Pull
Day 6
Legs
Day 7
Rest
Since you have two training sessions in this workout split for each muscle group, you don’t have to do the three big lifts in each workout. Do them at the beginning of the training week and resort to accessory movements for the remaining three workout sessions.
Pay close attention to the number of sets and reps in the workouts below.
Push Workout 1
The first exercises of the first three training days of the week will be strength-focused, meaning you’ll be doing one to five reps of the exercises for three to five sets using 80-90% of your one-rep max. You must only perform these big lifts with a spotter.
Exercise
Sets
Reps
Bench Press
3-5
1-5
Incline Dumbbell Press
3
8-12
Cable Crossover
3
8-12
Behind-the-Neck Shoulder Press
3
8-12
Weighted Dips
3
8-12
Lying Leg Raise
3
8-12
Rest for three to five minutes for the strength-focused exercises. You must, however, limit the rest between sets to 60 seconds for the remaining lifts to ensure optimal training intensity for inducing hypertrophy.
Pull Workout 1
You are allowed a five-minute rest after the strength-focused exercise to reset and prepare for the high-rep workout. Track your workouts (sets, reps, and weights) in a journal to ensure you’re hitting your goals and are progressively overloading your muscles in each training session.
Exercise
Sets
Reps
Deadlift
3-5
1-5
Dumbbell Curl
3
8-12
Lat Pulldown
3
8-12
Bent-Over Barbell Row
3
8-12
Dumbbell Side Lateral Raise
3
8-12
Upright Row
3
8-12
Leg Workout 1
You could rejig the exercises in this workout if you prefer doing quad-focused accessory lifts before the hamstring-focused movements.
Exercise
Sets
Reps
Squat
3-5
1-5
Leg Extension
3
8-12
Leg Curl
3
8-12
Romanian Deadlift
3
8-12
Leg Press
3
8-12
Leg Press Calf Raise
3
8-12
Push Workout 2
Use advanced training principles, such as super sets, drop sets, and intra-set stretching in the second half of the push, pull, and leg training split to push up your training intensity. You must use a weight that allows you to perform each exercise with a picture-perfect form.
Exercise
Sets
Reps
Dumbbell Bench Press
3
8-12
Decline Barbell Press
3
8-12
Pec Deck Fly
3
8-12
Arnold Press
3
8-12
Barbell Skull Crusher
3
8-12
Cable Crunch
3
8-12
Pull Workout 2
We encourage using different hand grips on these exercises each week (supinated, pronated, and neutral) to train your muscles from different angles. It will help induce hypertrophy and keep your workouts interesting.
Exercise
Sets
Reps
Dumbbell Deficit Deadlift
3
8-12
Cable Biceps Curl
3
8-12
Seated Cable Row
3
8-12
Inverted Row
3
8-12
Dumbbell Front Raise
3
8-12
Barbell Shrug
3
8-12
Leg Workout 2
Feel free to swap the accessory exercises in the second workouts for the week to address any lagging muscle groups.
Exercise
Sets
Reps
Box Squat
3
8-12
Walking Lunge
3
8-12
Leg Curl
3
8-12
Stiff-Legged Deadlift
3
8-12
Hip Thrust
3
8-12
Standing Calf Raise
3
8-12
Benefits of Push-Pull-Legs Workout Splits
Performing the push-pull-legs training split has the following pros:
It is one of the best workout splits for powerlifting enthusiasts. Furthermore, bodybuilders can use this 12-week program to improve their overall strength without compromising on their muscle mass.
This six-day training split allows you to focus on each muscle group twice a week.
A high-volume and intensity training regimen that is incredibly effective for breaking through plateaus.
The push-pull-legs training split can accommodate many modifications to suit the lifter.
Drawbacks of Push-Pull-Legs Workout Splits
Performing the push-pull-legs training split has the following cons:
A six-day training regimen that is best left to advanced lifters.
Not enough recovery time, especially for lifters pushing their limits on this training regimen.
The push-pull-legs workout split can take longer to complete than all the other training splits listed in this article.
Bro-Split Workout Split For Women
We know what you are thinking. Yes, we were kind of dissing the bro-split at the beginning of this article. However, if your goal is to build muscle mass, you cannot go wrong with this training split.
The standard bro-split is a six-day training program that includes training each muscle group once weekly. It allows you to train each muscle with ample volume and intensity to induce hypertrophy.
You could modify the workout split depending on your personal goals and preferences. For example, ladies with weaker lower bodies should begin their training week with a leg workout instead of a chest session. Restructure your workouts according to your needs.
Day 1
Chest
Day 2
Back
Day 3
Shoulders
Day 4
Biceps
Day 5
Triceps
Day 6
Legs
Day 7
Rest
Avoid training two large muscle groups on consecutive days, such as legs and back. Have at least 48 hours between large muscle group workouts to ensure optimal rest and recovery. It also reduces your risk of injury.
Chest Workout
Many lifters leave gains on the table by following a restricted range of motion. It limits your muscle fiber engagement and leads to suboptimal gains. Use a weight that allows you to follow a full ROM.
Exercises
Sets
Reps
Barbell Bench Press
3
8-12
Incline Dumbbell Press
3
8-12
Decline Dumbbell Fly
3
8-12
Dips
3
8-12
Cable Crossover
3
8-12
Decline Crunch
3
8-12
Back Workout
During your back workouts, focus on driving through your elbows. Pulling the weight using your biceps can remove tension from your back and put it on your guns. Use a false (thumbless) grip where possible to limit biceps engagement. You could also experiment with using lifting straps to limit forearm stimulation.
Exercises
Sets
Reps
Deadlift
3
8-12
Bent-Over Barbell Row
3
8-12
Lat Pulldown
3
8-12
Seated Cable Row
3
8-12
Hyperextension
3
8-12
Seated Calf Raise
5
8-12
Shoulders Workout
You must include exercises for all three shoulder heads (anterior, lateral, and posterior) and the trapezius muscle to ensure overall growth.
Exercises
Sets
Reps
Military Press
3
8-12
Dumbbell Side Lateral Raise
3
8-12
Barbell Front Raise
3
8-12
Bent-Over Rear Delt Fly
3
8-12
Barbell Shrug
3
8-12
Cable Crunch
3
8-12
Biceps Workout
You’ll use pronated, supinated, and neutral grips in the biceps workout to ensure optimal biceps brachii, brachialis, and brachioradialis development. The forearm exercises at the end of the workout ensure you don’t leave any stone unturned.
Exercises
Sets
Reps
Barbell Biceps Curl
3
8-12
Alternating Hammer Curl
3
8-12
Cable Reverse Curl
3
8-12
Machine Preacher Curl
3
8-12
Concentration Curl
3
8-12
Wrist Curl
3
8-12
Reverse Wrist Curl
3
8-12
Triceps Workout
The triceps workout in the bro-split targets all three triceps heads (long, lateral, and medial) for building horseshoe triceps.
Exercises
Sets
Reps
Cable Triceps Pushdown
3
8-12
Dumbbell Overhead Extension
3
8-12
Dumbbell Kickback
3
8-12
EZ Bar Skull Crusher
3
8-12
Reverse-Grip Triceps Pushdown
3
8-12
Cable Wood Chopper
3
8-12
Legs Workout
Since this training session involves performing the squat and deadlift, you’ll have to go extra hard on this one. Ensure your pre-training nutrition is on point to make the most of these workouts.
Exercises
Sets
Reps
Barbell Squat
3
8-12
Leg Extension
3
8-12
Leg Curl
3
8-12
Barbell Walking Lunge
3
8-12
Romanian Deadlift
3
8-12
Standing Calf Raise
5
8-12
Benefits of a Bro-Split Workout Regimen
Sticking to the bro-split allows you to:
This workout split for women allows you to focus on a single muscle group in a training session, which can help boost your strength and muscle mass gains.
The bro-split is highly customizable and allows you to modify it according to your needs.
Since this workout focuses on a single muscle, it requires lesser time to complete than the multiple muscle group training sessions.
This is a versatile training split that can be used by beginners and advanced athletes alike.
Drawbacks of a Bro-Split Workout Regimen
The bro-split regimen has the following cons:
Since you’ll be training six days a week, it gives your muscles limited time to recover.
Folks with a busy schedule might have difficulty sticking to the six days a week training split.
Factors To Consider While Choosing a Workout Split For Women
You must consider the following factors before choosing a workout split:
Experience Levels
You must always choose a training split that is fitting for your experience level. For example, beginners should stay away from the push, pull, and leg training split and instead favor the full-body training regimen.
Further; you must adjust your training intensity and volume based on your experience. Choosing a training split based on your experience level helps streamline your progress and reduces your risk of injury in the gym.
Goals
Setting a goal before starting a training program gives you a road map. Lifters that want to build strength should opt for the push, pull, and legs training split, ladies that want to build a chiseled figure should go for the bro-split, and the women that want to hit the gym for overall fitness should stick to the full-body workouts.
Time
You should choose a training program that will fit into your lifestyle. Choosing a workout split that necessitates you to go to the gym six times a week, but you can only fit in four workouts per week is a recipe for failure. You will likely lose motivation and drop out before achieving your fitness goals.
Focus Muscle Groups
Many exercisers join a gym to improve a particular muscle group. Some ladies want a bigger booty, whereas others might want shapely arms. If you want bigger muscles, you’ll be better off choosing a training split that allows you to focus on a particular muscle group, like the bro split.
Other training splits that involve training a muscle group twice weekly, such as the push-pull regimen, can also come in handy for fixing muscle and strength imbalances.
Tips For Workout Split For Women
The following tips will help you maximize your results:
Be Open to Trial and Error
Even after you spend days reviewing the pros and cons of a workout split, the program you choose might not work for you — which is perfectly fine. Choosing the right workout split requires trial and error. Give your training split 12 weeks to work its magic. If you’re unhappy with your results, move on to something different. Ensure that you implement the learning from the previous workout split into the new one.
Nutrition and Recovery
Whether you want to build strength or carve a Greek goddess-like figure, you must back up your workout regimen with a balanced and proven nutrition and recovery program. Follow a macronutrient-focused diet to ensure you are meeting your daily protein, carbs, and fat goals. Ladies trying to gain muscle should stay in a calorie surplus, whereas those trying to shed the spare tire should be in a calorie deficit.
Plus, you must ensure you are giving your muscles enough time to rest and recuperate from your workouts. Sleep seven to eight hours each night to ensure you are properly rested for your upcoming workouts. We recommend using sports nutrition supplements to speed up your recovery process between workouts. Alternatively, you could lower your training frequency if you experience chronic muscular fatigue or soreness.
Seek Guidance
Starting a workout split can be intimidating, especially for beginners. Plus, performing the exercises with an incorrect form can increase your risk of injury. Hiring a personal trainer can help shorten your learning curve and fast-track your progress.
Stay Consistent
Consistency is key in any training program. You must stick to a suitable workout split for at least 12 weeks to achieve your desired results. Avoid skipping training sessions unless absolutely necessary.
Warm Up and Cool Down
Spend 5-10 minutes performing a mix of dynamic and static stretching exercises before each training session. It helps improves your flexibility and mobility and reduces your risk of injury. Furthermore, spend 5-10 minutes cooling down after a workout to kickstart your recovery process.
More Workout Splits:
FAQs
What is the ideal workout split for women?The ideal workout split will depend on your training goal, experience, time availability, and if you have any muscle groups that you want to focus on. With that said, beginner trainers will be better off starting with a full-body workout regimen; intermediate lifters can try the push-pull workout split, and advanced lifters should go for the push, pull, and legs regimen.
Can you alter a workout split?You could switch the exercises in the workout splits mentioned above to better suit your training needs. However, we advise against tinkering with the foundations of a workout split. For example, you should not combine the push and pulls workouts in the push, pull, and leg routine.
Which workout split for women is best for weight loss?Ladies trying to shed excess body fat should opt for the full-body HIIT workout listed in this article. HIIT workouts force your body to use energy from fat instead of carbs, making losing fat more efficient.
Wrapping Up
Congratulations, ladies! You are now equipped with everything you need to know to pick the most effective workout split for yourself and begin your journey to get fit and fabulous. We have also included a sample workout with each workout split, making starting your workout regimen as frictionless as possible.
Nonetheless, fine-tuning a training split to fit your needs might require some trial and error. Stay patient and consistent; work hard, and the results will follow. Best of luck!
References
Yue FL, Karsten B, Larumbe-Zabala E, Seijo M, Naclerio F. Comparison of 2 weekly-equalized volume resistance-training routines using different frequencies on body composition and performance in trained males. Appl Physiol Nutr Metab. 2018 May;43(5):475-481. doi: 10.1139/apnm-2017-0575. Epub 2017 Dec 7. PMID: 29216446.
Lasevicius T, Schoenfeld BJ, Grgic J, Laurentino G, Tavares LD, Tricoli V. Similar Muscular Adaptations in Resistance Training Performed Two Versus Three Days Per Week. J Hum Kinet. 2019 Aug 21;68:135-143. doi: 10.2478/hukin-2019-0062. PMID: 31531139; PMCID: PMC6724585.
Krzysztofik M, Wilk M, Wojdała G, Gołaś A. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. Int J Environ Res Public Health. 2019 Dec 4;16(24):4897. doi: 10.3390/ijerph16244897. PMID: 31817252; PMCID: PMC6950543.
The No Weight Equipment Arm Workout for Bigger Guns
Showing up at the gym at five o’clock is futile; crowded dumbbell areas, every squat and power rack occupied, and a sense of claustrophobia take place. You look around and scratch your head wondering where to start and how in the world you will get an effective workout in this zoo you call a gym.
The answer may seem simple, but one that many have scoffed at time and again: adopt a minimal equipment workout that enables you to train arms from anywhere. As foregoing traditional equipment such as dumbbells and barbells, not to mention weight machines and utilizing your body weight, isn’t anything new; the concern lies in the effectiveness of said workouts.
Many see bodyweight training as easy or only used for maintenance. However, you can build appreciable muscle mass if you do bodyweight training correctly. A recent study by the leading researcher in muscular hypertrophy, Brad Schoenfeld, reported that sets performed in the lower rep range and heavier loads (3 sets of 7 reps) and lighter weight with higher reps (25 to 35 reps) yielded similar hypertrophy results. [1]
Advantages of No Equipment Training
Let’s look at some advantages of no-equipment training and see if it’s a good fit for your next arm workout:
The Solution to a Crowded Gym
Nothing is more frustrating than entering the gym ready to put your perfect plan for bigger arms into action when you look around and find no place to go. So when every rack, dumbbell, barbell, and machine is occupied, creativity is paramount. Fortunately, there are plenty of options to fall back on. Chin-up bars, suspension trainers, and even the floor become highly effective tools for building larger, sleeve-busting arms.
Builds muscle mass
By now, you know all too well the infamous definition of insanity: doing the same things over and over and expecting different results. A no-equipment arm workout will surely spur more than enough diverse stimulation and shock your arms into growing. It’s not just a minor modification of a dumbbell arm curl or a slight shift in elbow angle during a triceps pushdown. It’s an entirely new challenge.
Using Little to No Equipment Will Put Excitement Back Into Your Training
The sheer novelty of doing something new will boost motivation and skyrocket your progress to new heights. Science Daily looked at a study concluding that people learn from new experiences without even trying [2]. This trigger can be advantageous when trying new exercises, especially ones you’ve never tried before.
Now let’s look at some specific, highly effective arm exercises when the gym is crowded, and you’re unable to use the traditional means to build your arms, or you just want something new.
Bodyweight Biceps Exercises
Add the following bodyweight biceps exercises to your exercise arsenal:
Suspension trainer biceps curl
Generally speaking, muscle activation is greater during suspension training versus comparable traditional movements. A study from the Sports Biomechanics Journal looked at many criteria regarding muscle activation, including electromyographic signals, and found that suspension training was superior to the more traditional moves. [3]
For the suspension biceps curl, affix a suspension trainer rig high on a sturdy bar or station. Grasp the handles and place your feet close to the anchor point. Lean back and extend your arms so they are perpendicular to your torso. With your palms facing the ceiling, bend only at your elbows to bring your forehead toward your hands. Your body should remain in a plank position and move toward the anchor point. Once your biceps are contracted and beside your head, reverse the motion and straighten your arms.
Variations: A simple modification to either progress or regress the difficulty is to adjust your stance. The closer your feet are to the anchor point, the more challenging the exercise. The more your feet are placed below your hips, the easier it is. Whichever variation you choose, keep your elbows high and stationary while performing the move slowly and under control.
Biceps chin-up
Another non-traditional biceps builder is the reverse grip chin-up. Normally performed to develop the back, a few tweaks can make this into one effective biceps builder. To place the most stress on your biceps, grasp the overhead bar with an underhand grip about shoulder-width apart. Contract your midsection and round your back slightly. This will take the stress off of your back. Curl your body up with your biceps, bringing your shoulders toward your hands. Flex hard at the top and then return under control.
Variations: If you’re not the best at the chin-up and need to make the exercise a bit easier, you can loop a band around the bar overhead and step into the other end to lessen the body weight lifted. Or you can place your toes on a bench or box to assist you. Either way, work your way to lifting your body weight over time. Another regression is performing the same exercise on a lower rack with your feet on the floor and legs extended out in front of you as if you were going to perform a reverse rack row.
To progress the exercise, pause at the top of the movement for a count of two before slowly lowering to the start position.
Inverted rack curl
Think of this as a combination of the suspension curl and chin-up. Assume a sitting position under a stable bar in a rack or Smith machine. Take an underhand grip above your head and straighten your body from shoulders to feet. Curl your body up and your forehead toward the bar, then return to the bottom extended position.
Variations: Raising the bar will make the exercise a bit easier since more body weight will be supported by your feet. Lowering the bar raises the difficulty since your arms will be under more total body load.
Suspension trainer lateral curl
Stand with your right shoulder closest to the suspension trainer. Grasp the handle with your palm facing the ceiling and extend straight to your side. Your entire arm should be nearly level with your head. Begin by curling your arm and raising your body toward your hand. Extend back down by straightening your arm. This biceps exercise is considered a bit advanced, so be careful not to loosen up your form at risk for injury.
Variations: As with other suspension trainer exercises, the closer you move your feet toward the anchor point of the trainer, the more challenging it becomes. The less angle to the anchor point, the easier it becomes.
Best Triceps Exercises
Here are some of the most effective bodyweight triceps exercises:
Suspension trainer triceps extension
The triceps extension is a demanding but adjustable exercise that can be done pretty much anywhere with a suspension trainer. Affix a suspension trainer overhead on a pull-up bar or some other stable foundation. Grasp the handles facing away from where the suspension trainer is anchored. Back your feet up and extend your entire body with your hands overhead. Maintaining a planked body position, bend only at the elbows as your body lowers toward the ground. Your hands should move past your ears. Reverse direction and straighten your arms out once again.
Variations: As with suspension trainer biceps curls, adjusting your stance can make the exercise more or less challenging, depending on your strength and ability. Moving your feet back toward the anchor point will impose more body weight into the movement, and moving them out will make it easier. Adjust as necessary.
Triceps push-up
As an old favorite but often forgotten exercise for triceps is the push-up with hands placed close together. Also called diamond push-ups, a study from the University of Wisconsin-La Crosse looked at the triceps activity with electromyography comparing traditional triceps exercises such as pushdowns, close-grip bench presses, and skull crushers with triceps push-ups. The study found that triceps push-ups had the most significant muscle activation. [4]
Start by assuming a plank position with your hands about six inches apart. Lower your body toward the floor while keeping your elbows by your sides. Stop just a few inches from the floor before returning to the top position.
Variations: There are many ways to make triceps push-ups more challenging. First, you can simply place your feet on an elevated surface or a bench to transfer more stress to your upper body. Additionally, you can add instability, such as your feet looped into a suspension trainer or placing your hands on a small medicine ball. You can also slow the exercise’s cadence and pause at the bottom for a count or two.
Rack triceps press
Stand in front of a stable bar in a rack or Smith machine bar that is about hip height. Grasp the bar with an overhand grip a little wider than shoulder width. Step back with your feet until your body is straight and your arms arm extended out in front of your torso. Bending your elbows, slowly lower your body toward the bar as your head moves closer to the bar. Allow your head to dip below the bar as your elbows are fully bent. Reverse the direction until your arms are extended once again.
Variations: Raising the bar higher will allow you to perform more reps and is apt for beginners. As you move the bar lower to the floor, more stress is placed on your triceps for a more advanced version.
Suspension trainer triceps press-down
Getting that powerful triceps contraction can easily be achieved without a cable machine. Utilizing a suspension trainer stand facing the anchor point of the trainer. Hold the handles by your sides with your palms facing behind you. Slowly raise the handles by bending at the elbows as your body leans back slightly. Once your hands are parallel with your elbows, press and straighten them back down and back as you contract your triceps.
Variations: Standing closer to the anchor point will increase the amount of stress on your triceps, calling for more intensity and strength. Advance to more difficult variations only after you’ve mastered the basics first.
Whichever variation you choose, be sure to master the basic movement before progressing to more challenging versions.
Sample No Weight Equipment Arm Workout Program
Here’s a quick sample program you can plug into any workout any day of the week. Use as a shock to replace your normal arm program or adopt it for several weeks, progressing with each exercise. Shoot for performing the following routine at least twice per week.
Biceps
Suspension trainer biceps curl: 3 x 10-15 reps
Biceps chin-up: 3 x as many as possible
Inverted rack curl: 3 x 10-15
Suspension trainer lateral curl: 3 x 10-15
Triceps
Suspension trainer triceps extension: 3 x 10-15 reps
Triceps push-up: 3 x as many as possible
Rack triceps press: 3 x 10-15
Suspension trainer triceps press down: 3 x 10-15
Wrapping Up
If you’re still skeptical about building appreciable amounts of muscle without dumbbells, barbells, and other more traditional means, then maybe it’s time you try the above program. Perfect the exercises, progress like you would any other program, and be sure to challenge yourself with more difficult versions. You have nothing to lose and only more muscle to gain to fill out those sleeves just in time for summer.
References
Schoenfeld B., Wilson, J, & Lowery, R. (2016). Muscular adaptations in low- versus high-load resistance training: a meta-analysis. Eur J Sport Sci., 16, 1–10.
VIB (the Flanders Institute for Biotechnology). (2020, February 5). Novelty speeds up learning thanks to dopamine activation. ScienceDaily. Retrieved April 12, 2023, from www.sciencedaily.com/releases/2020/02/200205132255.htm
Aguilera-Castells, Joan & Buscà, Bernat & Fort-Vanmeerhaeghe, Azahara & Montalvo, Alicia & Peña, Javier. (2020). Muscle activation in suspension training: a systematic review. Sports Biomechanics. 19. 55-75. 10.1080/14763141.2018.1472293.
Boehler, B. (2011). Electromyographic analysis of the triceps brachii muscle during a variety of triceps exercises. University of Wisconsin-La Crosse.
Master the Art of Cluster Sets: Boost Your Workouts and Unlock Your True Potential!
The set is the basis of everything you do in the gym. It comprises a certain number of reps, after which you rest briefly before moving on to your next set. But, just as there’s more than one way to skin a cat, there are several ways to structure your sets. If your goal is to lift as heavy as possible and turn up the intensity, then you need to know about cluster sets.
Cluster sets are an advanced training technique, but there is some confusion surrounding them. Some people confuse them with rest-pause training, while others mix them up with drop sets. In this article, we’ll clear up the confusion as we explain exactly what cluster sets are, why they’re a good technique for increasing strength and muscle, and how you can program them into your routine.
What are Cluster Sets?
Cluster sets are like a series of mini-sets within a larger set. You do a certain number of reps, then rest for a few seconds before doing the next cluster of reps. Typically, a cluster set will consist of three or four of these mini-sets. Cluster sets are considered an inter-set form of training.
Cluster set training is popular among powerlifters and other strength athletes. There is a large body of research investigating its benefits to enhance strength and power. That research tells us that different forms of cluster training are more beneficial for different outcomes.
There are three primary reasons that you would include cluster set training in your routine:
Strength
Power
Hypertrophy
When it comes to power training, the goal is to develop explosiveness. You should use a reduced weight that is 40 to 65% of your one-rep max. The focus will be on completing three to five clean, explosive reps. You then rest for around 20 seconds before completing the same number of reps again. You will usually complete three of these many sets while focusing on maintaining excellent form and producing as much explosive power as possible.
Power training cluster sets aim to train for power rather than exhausting your muscle fibers. This type of training has also been shown to improve the neurological pathways between your muscles and brain.
Cluster sets for strength training should see you working with between 80 and 90% of your one-rep max. So you might take a weight that you can perform four reps on and do two reps. You then rest for around 30 seconds and then do two more. If you did this for a total of four mini-sets of two reps each, you would end up doing eight reps within that cluster set. That represents double the volume and a substantially increased amount of intensity compared to if you were to just do a traditional set of four reps.
When it comes to hypertrophy, cluster sets are an excellent intensity-enhancing tool. That is because it allows you to train with heavier weights than you could usually do to complete the set. It also increases your time under tension. But unlike traditional sets, where it’s usually only the last two or three reps that could be described as high threshold time under tension, with cluster sets, every rep is a high threshold time under tension rep.
Finally, cluster sets allow you to achieve muscle overload. For example, you might choose a weight with which you could normally do eight reps and perform a cluster set of six, four, and three-rep mini sets. That’s a total of 13 reps — five more than you previously would have done.
Cluster Set Research
The vast majority of the research into cluster sets focuses on strength and power training. This research highlights five key benefits of cluster set training.
Rep Quality
According to some research, cluster set training improves the technical precision of each rep within the cluster set. That makes sense because, unlike with straight-set training, there is no fatigue accumulation to impair performance on the last few reps. Doing a technically demanding exercise like the clean and jerk or snatch using the standard high rep approach can lead to form breakdown. However, when you’re only doing a couple of reps and then having a short rest, you are far more likely to maintain correct form. [1]
Greater Power Output
Research suggests cluster sets can result in greater power output on each rep than straight-set training. Again that’s because there is less accumulated fatigue going into each new rep. Greater power output means more explosiveness in sports like basketball, football, and powerlifting. [2]
Reduced Inter-Set Fatigue
Cluster set training, when done in power training and strength training style, will reduce the cumulative fatigue effect from set to set and exercise to exercise. This is beneficial when you want to move to a new exercise fresh and relatively unaffected from the previous exercise. That is what you want when you are training for power and strength. With hypertrophy training, of course, your goal is the opposite — you want to increasingly fatigue the muscle as the workout progresses. [3]
Power Endurance
A 2008 study showed that cluster set training could help develop power endurance very effectively. This type of muscular endurance is needed by cyclists, soccer players, and people who play racquet sports. [4]
Increased Strength and Power
Cluster sets have been shown to produce superior results than traditional straight sets in terms of power and strength gains. In a 2013 study, 22 men were assigned to either a cluster set or a traditional set training protocol. Each group followed a 12-week training program. At the end of the study, the cluster set group showed significantly greater improvement in the bench press, vertical jump, and squat. However, the two groups had no significant difference in lean mass gains. [5]
What a Hypertrophy Cluster Set Looks Like
When using cluster set training as part of your muscle-building routine, you should select a weight that allows you to perform eight reps if you were lifting in traditional set form. On the first set, perform six reps, even though you know you could do a couple more.
Now rest for exactly 20 seconds. During that rest period, put the weight down and let go of the bar.
On the next mini-set, leave one rep in the tank. So, if you know that you can get five reps, stop after the fourth rep. Rest for another 20 seconds, then go to failure, which will probably be around three or four reps.
You can also experiment with higher starting reps. So you might begin with the weight you can do for 12 reps. In this case, you perform ten reps, rest for 20 seconds, then do your next mini-set, stopping with one rep in reserve. In the final mini-set, you go to failure.
What Exercises Should You Use for Cluster Set Training?
The exercises you choose for cluster set training will depend on your objective. If you’re using it for power or strength training, compound exercises like squats, deadlifts, and bench presses are ideal. With this type of training, you’re using 50 to 65% of your one-rep max. That means your risk of injury due to muscular failure and form breakdown is relatively low.
However, when using cluster sets for hypertrophy training, your muscular fatigue goes through the roof. That increases the likelihood that you will fail on the last rep or two of the cluster set. You want to avoid that from happening when using maximum weights on compound movements like the squat or bench press. For that reason, you should select exercises that are relatively safe if you fail on a rep.
So, rather than doing a cluster set on squats when training quads, do it on the leg press. If you fail on the last rep of a leg press, you won’t injure yourself the way you could on a squat. Similarly, when training the chest, you are better off using dumbbells or a chest press machine than a barbell. All those options will allow you to bail out of a rep without ending up with 90% of your one-rep max crushing down on your rib cage.
What an Explosive Power Cluster Set Looks Like
When using cluster sets for explosive power development, you should reduce the weight to about 50-65% of your one-rep max. Compared to hypertrophy or strength training, your reps will be relatively high.
For example, if you were doing squats, you might choose a weight with which you can do 10 quality reps. Perform five clean reps, concentrating on an explosive drive out of the hole on each rep. Now re-rack the weight and rest for exactly 30 seconds. Now do another five reps. Complete for a total of three mini sets within the cluster set.
Perform three or four cluster sets as part of your power training program one or two times per week.
What an Explosive Power Cluster Set for Strength Looks Like
Cluster sets for strength training typically involve the use of heavier weights than for hypertrophy or power. Choose a weight that is between 80-90% of your one-rep max and keep each mini-set to 1-2 reps. Here’s what that might look like for deadlifts:
Load the bar with 85% of your one-rep max.
Perform two reps.
Rest for 30 seconds.
Do your second mini-set of two reps.
After another 30-second rest, complete your third and final mini-set of two reps.
Complete a total of three cluster sets to complete your deadlift workout. Your rest between cluster sets should be 3-5 minutes.
How To Program Cluster Sets into Your Routine
When training for muscle gain, you don’t want to do cluster sets at the beginning of your workout. That’s because they are so fatiguing that your performance on the rest of the workout will probably be compromised. You should add a cluster set on the third exercise for a body part. For example, if you are training your chest, you might begin with three or four sets of dumbbell bench presses, then go to the incline barbell bench press for four sets before moving to the Hammer Strength machine chest press. This is the exercise you should do a cluster set on. Make it the final set for that exercise.
So, if you are doing the Hammer Strength machine chest press, you might do two sets of 10 reps. The third and final set is going to be a cluster set. If you were doing a traditional set with the same weight you did on the previous set, you might be able to get eight reps. It is because you’re fatigued and can’t get to the 10 reps of the previous set. For the cluster set, though, you will pump out six reps. You then rest for exactly 20 seconds and do another four reps. After another 20-second recovery, you keep going to failure. That might be three or four reps, taking your total for the cluster set to 13 or 14 reps.
At this point of your workout, your chest muscle fibers will be on fire. However, you may choose to do a final exercise. This will likely be an isolation move like dumbbell flyes or the pec dec. If you can handle it, do a final cluster set on the last set of that exercise to max out the intensity of your chest workout.
So, as you can see from the example, just one or two cluster sets per workout are all you need. This is an extremely intense form of training that places exceptionally heavy demands on your muscle fibers. If you overuse the technique, you will overtax the muscle and inhibit your ability to recover fully between workouts.
Who Should Use Cluster Sets?
Cluster set training is not designed for beginners. If you are still within your first two years of consistently working out, you should stick with traditional sets. They will give you all the muscle stimulation you need for growth. Then, once you’ve been training for a couple of years, have built your strength base, and are able to develop the mind-muscle connection that you need to know how many reps you’ve got left in the tank, then you can start experimenting with cluster sets.
The more advanced you become, the more beneficial cluster sets will be for you. The longer you’ve been training, the harder it will be to keep making strength and muscle gains. So an advanced technique like this will help you to push the envelope.
FAQs
Are cluster sets the same thing as rest-pause training?
Though cluster sets and rest-pause training are very similar, the key difference is that cluster sets are pre-programmed. At the outset, you know how many reps to do in all but the last mini-set (which is to failure). You also know how long your rest between each mini-set will be. When it comes to rest-pause training, though, you do reps to failure, then rest for just long enough to allow you to pump out another 2 or 3 reps.
How do cluster sets differ from drop sets?
Drop sets and cluster sets are both an extended set form of training. With drop sets, though, you start with a weight that will allow you to perform 6-8 reps. You then immediately decrease the weight slightly and pump out another few reps. You continue doing this for further drops until you reach muscle failure.
In contrast, cluster sets involve using the same weight for each of the mini sets that make up the cluster set.
Are cluster sets effective for building muscle?
Yes, cluster sets are an effective muscle-building strategy. It allows you to increase your training volume and time under tension while pushing a muscle to maximum fiber stimulation. This advanced technique can help you break through a muscle-building plateau and continue making progress.
How are cluster sets written on an exercise program?
Cluster sets can appear a bit like an algebra equation when you first see them. Here’s what they look like:
1(4 x 4) -20s w/ a 6RM
This means you will do one cluster set consisting of four mini-sets of four reps. Your rest between each mini-set will be 20 seconds. You will choose a weight that you can do six reps with.
Wrap Up
Cluster sets are a safe, effective way to maximally stimulate your muscle fibers for muscle gain. They are also great for increasing strength and power with load and rep modifications. This is a tool to be used in a careful, targeted manner. If you aim to build muscle, you don’t have to do more than one or two cluster sets in your workout to achieve results. Program them towards the end of the workout, during the third or fourth exercise, for maximum benefit.
References
Haff, Guy & Hobbs, Ryan & Haff, Erin & Sands, William & Pierce, Kyle & Stone, Michael. (2008). Cluster Training: A Novel Method for Introducing Training Program Variation. Strength & Conditioning Journal. 30. 67-76. 10.1519/SSC.0b013e31816383e1.
Lawton TW, Cronin JB, Lindsell RP. Effect of interrepetition rest intervals on weight training repetition power output. J Strength Cond Res. 2006 Feb;20(1):172-6. doi: 10.1519/R-13893.1. PMID: 16503678.
Lawton, Trent & Cronin, John & Lindsell, Rod. (2006). Effect of Interrepetition Rest Intervals on Weight Training Repetition Power Output. Journal of strength and conditioning research / National Strength & Conditioning Association. 20. 172-6. 10.1519/R-13893.1.
Haff, Guy & Burgess, SJ & Stone, Michael. (2008). Cluster training: theoretical and practical applications for the strength and conditioning professional. Prof. Strength and Cond.. 12. 12-17.
Oliver JM, Jagim AR, Sanchez AC, Mardock MA, Kelly KA, Meredith HJ, Smith GL, Greenwood M, Parker JL, Riechman SE, Fluckey JD, Crouse SF, Kreider RB. Greater gains in strength and power with intra set rest intervals in hypertrophic training. J Strength Cond Res. 2013 Nov;27(11):3116-31. doi: 10.1519/JSC.0b013e3182891672. PMID: 23736782.
Cite this page: Theunissen, S. (2023) ‘Master the Art of Cluster Sets: Boost Your Workouts and Unlock Your True Potential!’, Fitness Volt. Available at: https://fitnessvolt.com/cluster-sets/ (Accessed: 5 May 2023).
Kettlebell Workouts for Functional Fitness
When it comes to working out, there are many variables. Should you use a high or low rep range? Is a fast or slow training tempo best? Should you focus on compound or isolation exercises? Your training goals will largely determine the answers to these questions.
If your goal is to develop a beach-ready muscular physique, then training individual muscle groups is the way to go. But if you want to build a leaner, fitter, more athletic body that you can use in the real world, you should incorporate functional fitness into your workouts.
When it comes to functional fitness exercises, kettlebells are an excellent choice. Kettlebells challenge your body in ways that replicate real-world movements to improve your functional strength, stability, and coordination. In this article, we lay out eight fantastic kettlebell functional fitness exercises and then program them into three super-effective workouts you can alternate between to build a functionally fit physique.
What is Functional Muscle Training?
Workouts consisting of exercises that stimulate multiple muscles rather than isolating particular muscles are called functional training workouts. These types of exercises force your muscles to work together and move through multiple joints. This improves neuromuscular control and coordination.
Functional muscle training enhances our capacity to carry out everyday tasks like getting out of a chair or carrying a sack of potatoes.
Any exercise that will help you operate better by strengthening your heart, lungs, or muscles can be categorized as a functional exercise. However, there is a range of functionality for how effective an activity will be.
Exercises that isolate muscles, like the seated leg extension, are at the lowest end of that spectrum. Movements like the squat that imitate our everyday actions are at the other end of the spectrum. We all squat down frequently throughout the day, whether it’s to use the restroom or sit in a chair. Exercises like this that mimic practical movement patterns will improve a person’s flexibility, balance, and coordination.
Enhanced Movement Patterns
Rather than being based on isolated muscle movement, functional training is based on movement patterns. That’s the way that our bodies were made to work. We operate best when we are in an upright position with our feet set on the ground.
In this position, we can execute the following movement patterns:
Squat
Hinge
Lunge
Overhead Press
Chest Press
Core Rotation
Functional movements that mimic these movement patterns should form the basis of any functional fitness workouts. Doing such exercises will improve your strength and performance through the movement pattern you are performing.
Why Use Kettlebells for Functional Fitness?
Kettlebells have come out of the corners of the gym in recent years and entered center stage. That’s because people have become educated on how these strangely shaped weights can improve their workouts. They are especially good for functional training. Here are three reasons why kettlebells deserve a key role in your functional fitness program:
Offset Center of Gravity
The offset center of gravity of the weight is one of the key characteristics distinguishing kettlebells from dumbbells. That’s because when you grab a kettlebell’s handle, its center of gravity is about 6 to 8 inches away from your hand. That makes the weight harder to handle.
This is why every exercise you perform, from standard strength exercises to more difficult kettlebell moves like swings, calls for precise technique and greater muscle stimulation than you can get with dumbbells.
Greater Core Involvement
The instability of a kettlebell means that your core muscles have to be constantly working to maintain your posture and balance. You need to keep your core tight and engaged far more than if you were using a barbell or dumbbells. This core engagement will strengthen your abs, erector spinae, obliques, and intercostals.
Improved Athleticism
Developing your grip strength is one of the key benefits of including kettlebells in your workout program. That’s because the handle thickness and weight displacement require your fingers, hands, and forearms to provide perfect control.
Kettlebell training will also improve your cardio endurance. Most kettlebell exercises are compound, multi-joint moves that require a lot of energy to complete. They’ll tax your heart and lungs as they demand more oxygen. As a result, your muscular and cardiovascular endurance will both increase.
Dynamic kettlebell exercises like swings, snatches, and cleans develop explosive strength. This is an essential requirement for athletes, whether they’re smashing into an opponent on the football field or scrapping for a rebound on a basketball court.
8 Key Kettlebell Moves
Here are the fundamental kettlebell exercises that should feature in functional fitness workouts:
1. Kettlebell Swing
The kettlebell swing burns a ton of calories as it helps develop explosive power. Power largely emanates from the ability to execute a strong hip thrust, which is the key motion involved in this exercise.
Muscles Worked:
Glutes
Hamstrings
Quadriceps
Core
Back
Shoulders
Step-by-Step Guide:
Stand with your feet shoulder-width apart, with your weight on your heels.
Rest the kettlebell on the floor between your feet.
Look down at the ground six feet in front of you.
Sit back into your hips and reach down to grab the handle with both hands in an overhand grip.
Swing the bell behind you, then aggressively snap your hips forward as you stand up. As you do this, extend your spine and squeeze your butt.
Bring your arms up to chest level.
Immediately return to the bottom hike position and move into the next rep.
2. Goblet Squat
The kettlebell goblet squat helps you to maintain an upright stance by placing the weight in front of your body. To keep the weight centered over your feet, you have to keep your core tight, your lower back pulled in, and your chest up.
Muscles Worked:
Quadriceps
Glutes
Hamstrings
Core
Step-by-Step Guide:
Stand with your feet shoulder-width apart with your toes slightly pointed outward.
Hold a kettlebell with both hands hard up against your chest.
Hinge at the hips to go down into a full squat position, maintaining a neutral spine and keeping your chest up.
Push the heels into the floor to come back to an upright position.
3. Roll Up, Roll Down
The roll up, roll down is a dynamic, explosive exercise that combines hip and torso extension with multiplanar movement and ballistic strength. Start with a lighter kettlebell until you get comfortable with the actions involved.
Muscles Worked:
Abdominals
Lower back
Hip flexors
Shoulders
Forearms
Step-by-Step Guide:
Stand with your feet shoulder-width apart in front of an exercise mat. Hold a kettlebell at arm’s length in front of you with both hands.
Hinge at the hips to descend into a deep squat.
Continue going down until your butt is sitting on the mat.
Roll back as you bring the weight up and over your head.
Now reverse the direction to roll back forward as you bring the weight back overhead and down.
Use the forward momentum to drive yourself back up to a standing position.
4. Two-Handed Overhead Squat
The overhead kettlebell squat fully engages the back extensor and scapular muscles while also working the lower body. That is going to improve your performance of propulsions movements like sprinting, kicking, jumping, or running.
The overhead squat is a challenging exercise that requires quite a lot of balance and coordination. I recommend working up to it by starting with bodyweight squats with your hands extended overhead. Then advance to doing the exercise with a single kettlebell held with both hands overhead. Only when you’re comfortable with that exercise should you advance to the two-handed overhead squat.
Muscles Worked:
Quadriceps
Glutes
Hamstrings
Core
Shoulders
Triceps
Forearms
Step-By-Step Guide:
Stand with your feet shoulder-width apart and slightly turned out and a pair of kettlebells extended overhead in a lockout position. Keep your arms close to your head and your palms facing forward.
Maintaining an upright body and neutral spine, hinge at the hips to lower to a full squat position. Keep your arms locked out throughout the entire motion.
Push through your heels to return to the start position.
5. Overhead Walking Lunge
This exercise represents the ideal functional lower-body exercise. That’s because it combines flexion, extension, and propulsion all in one dynamic movement. Then there’s the overhead part of the movement, which improves posture and increases core stability. Moving forward with an asymmetrical load also strongly engages the obliques.
Muscles Worked:
Quadriceps
Glutes
Hamstrings
Core
Shoulders
Triceps
Forearms
Step-by-Step Guide:
Stand with your feet shoulder-width apart and a kettlebell held in each arm at your sides. Maintain an upright posture with your chest up and core tight.
Bring your right arm up above your head, locking out the elbow. The left arm should remain at your side.
Take a large step forward with your left leg and lunge down to bring the rear knee toward the floor.
Now follow through with the right leg to take another forward step.
Continue this forward motion for five steps, then turn around and return to the start position.
On the next set, raise your left arm overhead.
6. Squat & Press
The squat and press is a great functional exercise that forces your lower body, core, and upper body to work together to execute the movement. If you’re a rugby player, a martial artist, a basketballer, or a track athlete, this exercise is an absolute must to boost your functional fitness.
Muscles Worked:
Quadriceps
Glutes
Hamstrings
Core
Shoulders
Triceps
Forearms
Step-by-Step Guide:
Stand with your feet shoulder-width apart and a kettlebell in your right hand at your side. Another kettlebell should be on the floor on the inside of your left foot.
Now raise your right arm overhead and lock out your elbow.
Turn both feet to the left and look up at the kettlebell above your head.
Keeping your torso facing forward, press your right hip back as you lean down to grab the other kettlebell with your left hand.
Come back to an upright position. Now your right arm will still be above your head with your left arm at your side.
Perform all your reps on one side, then repeat with the left arm extended overhead.
7. Kettlebell Deadlift
While the kettlebell deadlift won’t allow you to lift as much weight as a standard barbell version of the exercise, it does allow you to achieve a fuller range of movement. The kettlebell can travel well beyond the tibiae, towards the heels, whereas the barbell presses against and stops at the tibiae. This allows you to extend the hip extensor chain more effectively.
Muscles Worked:
Glutes
Hamstrings
Quadriceps
Core
Back
Forearms
Step-by-Step Guide:
With your legs bent, sit back into a half-squat as though you were going to jump up. The chest should be up with the shoulder blades squeezed together. Your back should be naturally arched. The kettlebell should be held with your arms extended and level with your heels.
Extend the pelvis up and forward while keeping the scapulae together until you are upright.
Slowly return to the half-squat position so that the kettlebells end up at floor level. Maintain an upright posture with natural back curvature.
8. Renegade Row
The renegade row is a combination of a plank and a row. As such, it does a great job of working both the lats and the core muscles. Every time you bring an arm off the floor, you will engage the entire core area as it balances, stabilizes, and supports your body. This is an all-encompassing exercise that serves as the foundation for athletic training in all activities that place significant stress on the core, including combat sports, martial arts, wrestling, judo, rugby, American football, tennis, and baseball.
Muscle worked:
Latissimus dorsi
Rhomboids
Trapezius
Biceps
Triceps
Shoulders
Core
Step-by-Step Guide:
Get down in the high push-up position with kettlebells in your hands. Your feet should be shoulder-width apart, arms fully extended, and shoulders directly above the kettlebells.
Row the right hand kettlebell up toward your ribcage.
Lower back to the start position under control.
Repeat with the left hand kettlebell.
Continue alternating sides to complete your rep count.
Functional Fitness Kettlebell Workouts
Now that we know how to do the eight key fundamental kettlebell exercises for functional fitness, let’s put them together in the form of three workouts that you can alternate over the course of your workout week.
Workout A: Kettlebell HIIT Functional Fitness Circuit
Method: Perform each exercise for 40 seconds. Then rest for exactly 20 seconds before beginning the next exercise. Complete all eight exercises in eight minutes, then rest for exactly two minutes. Work up to doing four rounds of this HIIT circuit.
Warm-Up: Three minutes of medium intensity on a rowing machine.
Kettlebell Swing
Goblet Squat
Roll Up, Roll Down
Two-Handed Overhead Squat
Overhead Walking Lunge
Squat & Press
Kettlebell Deadlift
Renegade Row
Cool-Down: Three minutes of medium intensity on a rowing machine.
Workout B: EMOM Kettlebell Functional Fitness Workout
EMOM stands for every minute on the minute. It involves starting an exercise at the start of every new minute and then resting for any remaining time within the minute once your reps are complete. So, you begin by doing 15 reps of kettlebell swings, which takes 48 seconds. That leaves you with 12 seconds to recover before going into the next exercise when 60 seconds is up. You continue this pattern to complete all five exercises.
At the end of the round, rest for two minutes. Work up to completing eight rounds.
Warm-Up: Three minutes of medium intensity on a rowing machine.
Kettlebell Swing: 15 reps
Goblet Squat: 10 reps
Two-Handed Overhead Squat: 8 reps
Renegade Row: 6 reps (per arm)
Squat & Press: 5 reps
Cool-Down: Three minutes of medium intensity on a rowing machine.
Workout C: Straight Sets Kettlebell Functional Fitness Workout
You should rest 45-60 seconds between each set for this straight-set workout.
Warm-Up: Three minutes of medium intensity on a rowing machine.
Kettlebell Deadlift: 3 sets of 15 reps
Kettlebell Swings: 3 sets of 20 reps
Renegade Row: 3 sets of 12 reps (each arm)
Squat & Press: 3 sets of 12 reps
Roll Up, Roll Down: 3 sets of 8 reps
Overhead Walking Lunge: 3 sets of 10 forward steps
Cool-Down: Three minutes of medium intensity on a rowing machine.
Wrap Up
Kettlebells are perfect for functional fitness. You now have a list of eight of the best functional fitness kettlebell exercises, along with three challenging workouts to effectively work your entire body. Take the time to learn how to do the exercises well, and then add these functional fitness workouts to your schedule. Begin with one per week, gradually increasing to three sessions, spaced at least a day apart. You’ll soon be rewarded with a healthier, functional, and athletic body.
Cable HIIT Workout for Burning Fat and Boosting Cardiovascular Health
HIIT workouts have risen in popularity in recent years because they enable you to get a lot of work done in a short period. This versatile training protocol can be programmed to promote muscle growth, lose fat, or boost your cardiovascular health.
However, most HIIT workouts repel exercisers as they involve multiple pieces of equipment in a single workout and try to do too much too soon. Plus, most HIIT workouts ignore cables, one of the most convenient and effective strength training tools.
In this article, we have fixed everything wrong with HIIT workouts. We have put together a cable HIIT workout that will help kickstart your fat-burning process, boost your cardiovascular health, and promote overall fitness.
What are HIIT Workouts?
A high-intensity interval training (HIIT) workout involves short bursts of intense activity followed by periods of rest or low-intensity exercise. These workouts focus on maximizing calorie expenditure, improving cardiovascular health, and increasing muscular endurance.
HIIT workouts include different types of exercises, such as cardiovascular, strength training, bodyweight, plyometric, and balance and stability movements. Plus, they can be done with a variety of equipment like dumbbells, barbells, machines, plyo boxes, etc., or no equipment at all. The possibilities of what can be accomplished in a HIIT workout are endless, limited only by your own imagination.
For the scope of this article, we’ll focus on cable HIIT workouts for burning fat and boosting cardiovascular strength.
The most popular cable exercises are isolation (single-joint) movements. However, to maximize your workout’s fat-burning potential, you must perform compound (multi-joint) exercises. Several exercises in this workout will combine upper-body and lower-body movements to spike your heart rate, helping you burn more calories.
Most HIIT workouts include plyometric exercises, such as box jumps or jumping jacks; however, since we’ll be using a cable machine for this workout, we’ll stay away from high-impact exercises to lower the risk of injury and make this workout more beginner-friendly and accessible.
In this article, we cover the best cable HIIT exercises, the most effective cable HIIT workout, its benefits, and tips to make the most of your training regimen. We have a lot to cover, so sit tight.
Cable HIIT Workout Exercises
Most exercises on this list are uncommon. Chances are, you’ve never heard of them before or seen someone do them. However, these movements will deliver a solid full-body workout and the desired fat-burning and cardiovascular health benefits. So without any further ado, here are the cable exercises that should be a part of your HIIT workouts:
Cable Squat To Biceps Curl
This full-body exercise will shoot up your heart rate. We recommend using a functional trainer instead of a conventional cable machine for this exercise.
Steps:
Adjust the pulleys of a functional trainer to the lowest position and attach D-handle bars to both ends.
Grab the D-handle bars in both hands using a supinated (palms facing up) grip, take a big step back, and assume a hip-width stance.
Keeping your elbows pinned, perform a biceps curl until your arms are at shoulder level.
Lower into a squat while pushing your hips back and down while extending your arms toward the pulley.
The weight should be engaged at the bottom of the movement.
Return to the standing position while curling the weight.
Repeat for recommended reps.
Pro Tip: Perform single-arm biceps curls to boost your workout’s volume and intensity.
Cable Reverse Lunge to Shoulder Press
Bigger quad sweeps and round shoulders can help you achieve the coveted ‘x-frame;’ this exercise kills two birds with one stone.
Steps
Set the cable pulleys of a functional trainer at the lowest position and attach D-handle bars.
Grab the handles with a pronated (palms facing away) grip and bring your hands to your shoulder level while facing away from the cable machine.
Take a big step forward and assume a shoulder-wide stance.
Step back with your left foot and lower yourself until your rear knee touches the floor.
Perform a shoulder press as you return to the standing position.
Repeat on the other side.
Alternate between sides for the recommended reps.
Pro Tip: Press your arms slightly in front of your body while performing the overhead press. Pressing straight overhead can throw you off balance.
Cable Low-To-High Wood Chopper
Most people overlook transverse plane exercises in their workouts. These movements can help build rotational and anti-rotational strength, improve stability, and help prevent lower back pain.
Steps
Position the cable pulley at the highest setting and attach a D-handle bar.
Stand with your right side facing the pulley.
Grab the handle with your right hand using a neutral grip and wrap your left hand around it.
Take a step away from the pulley.
Turn your torso toward the pulley while keeping your hips stable.
Keeping your arms extended, turn to your left side while bringing the D-handle to the outside of your left knee.
Slowly return to the starting position.
Repeat for recommended reps before switching sides.
Pro Tip: Add variety to your training regimen by changing the position of the pulley and working your obliques from different angles.
Cable Forward Lunge To Shoulder Front Raise
Since cable HIIT workouts for fat-burning and cardiovascular health involve exercises that combine two exercises, it can help improve your hand-eye coordination.
Steps
Adjust the cable pulley to the lowest position and attach a D-handle bar.
Grab the bar with a pronated grip in your right hand, face away from the machine, and take a step forward.
As you step forward with your left foot and lower into a lunge, perform a front shoulder raise until your arm is parallel to the floor.
Return to the starting position.
Repeat for desired reps before switching sides.
Pro Tip: Change your grip from pronated to supinated or neutral to train your anterior deltoids from different angles.
Cable Single-Arm Chest Press
HIIT workouts can be overwhelming. Most high-intensity training sessions include an exercise that is programmed in the middle of the workout and acts as a breather by lowering the training intensity, so you can catch your breath and give the remaining circuit all you’ve got. The cable single-arm chest press is that exercise in this training session.
Steps
Set the cable pulley at chest height and attach a D-handle bar.
Grab the bar with a pronated grip in your left hand and face away from the pulley.
Assume a staggered stance for balance.
Extend your arm in front of your torso so it is parallel to the floor. Pause and contract your chest.
Return to the starting position.
Repeat for recommended reps before switching sides.
Pro Tip: Rotate your torso toward the cable pulley at the bottom of the movement for optimal ab and oblique engagement.
Cable Crossover with Lunge
This exercise can take some time to master. You must keep an upright torso throughout the exercise for optimal pectoral engagement.
Steps
Set the cable pulley at waist height and attach D-handle bars.
Grab a D-handle in each hand using a neutral grip.
Take a step forward and assume a hip-width stance. Your hands should be at your chest side at the starting position.
Step forward with your right foot and lower into a lunge while performing a cable crossover.
Return to the starting position.
Repeat with the left foot.
Alternate between sides for recommended reps.
Pro Tip: Your wrists should be stacked at the bottom of the movement for optimal pectoral muscle stimulation.
Cable High Row with Reverse Lunge
Rowing exercises help build a thicker back, which can improve the overall aesthetics of your physique. Plus, combining rows with lunges will leave you gasping for breath in no time.
Steps
Adjust a cable pulley at the highest position and attach a D-handle bar.
Grab the bar with a neutral grip in your right hand, take a step back, and assume a hip-width stance.
The weight should be engaged in this position.
Step back with your left foot and lower into a lunge while pulling your right hand to the side of your chest by driving through your elbow.
Return to the starting position and repeat for recommended reps.
Switch sides.
Pro Tip: Feel free to switch between reverse and forward lunges, depending on which variation helps you achieve a better mind-muscle connection.
Plank Cable Row
Is a high-intensity interval training workout even HIIT if it doesn’t have a core exercise? We don’t think so. The plank row will set your core on fire and help you build a chiseled back.
Steps
Set up an exercise mat in front of a cable pulley machine.
Adjust the cable pulley to the lowest setting and attach a D-handle bar.
Get into a low plank position on the mat facing the pulley.
Take your right forearm off the floor, extend it overhead, and grab the handle with a neutral grip.
While keeping your shoulders square, pull your hand to your shoulder level while driving through your elbow.
Pause and contract your lat at the bottom of the movement.
Slowly return to the starting position.
Repeat for recommended reps before switching sides.
Pro Tip: You could also face away from the cable pulley and turn the plank row into a plank shoulder press, which is an excellent exercise for folks having trouble maintaining balance during the plank row.
Cable Crunch To Biceps Curl
This exercise combines the lying cable crunch with the lying cable curl and will help build muscular strength and endurance in the target muscle groups.
Steps
Set the cable pulley to the lowest setting and attach a straight bar handle.
Lie supine (facing the ceiling) on the floor with your legs toward the cable pulley.
Grab the straight bar with an underhand grip. Your legs should be on either side of the cable.
Your body, from head to toe, should be in a straight line at the starting position. The weight should be engaged at the bottom of the movement.
While keeping your elbows pinned to your sides, curl the bar until it is over your chest.
While driving your hips into the floor, perform a situp.
Extend your arms.
Return your torso to the floor.
Repeat for recommended reps.
Pro Tip: Keep your core and glutes braced throughout the exercise for optimal ab engagement. Switch to an overhand grip for greater forearm recruitment.
Side Plank Cable Shoulder Front Raise
Obliques are one of the most overlooked muscle groups. However, we are not leaving any loose ends in this workout. This exercise will work your midsection and your front delts simultaneously.
Steps
Set the cable pulley at the lowest setting and attach a D-handle bar.
Grab the D-handle with a supinated grip in your left hand.
Plank on your right side in front of the pulley with your feet toward the machine.
While keeping your core and glutes braced, raise your arm in front of your body.
Return to the starting position.
Repeat for recommended reps before switching sides.
Pro Tip: Maintain a slight bend in your elbow throughout the exercise. However, make sure you’re not bending your elbows during the range of motion, as it will remove tension from your deltoids and put it on your biceps.
Cable HIIT Workout for Burning Fat and Boosting Cardiovascular Health
To burn fat during a HIIT workout, ensure you keep your training intensity high. Given below is a workout that includes exercises that will spike your heart rate, resulting in improved cardiovascular health.
Perform two rounds of this workout within 25 minutes. The table details the recommended time for each exercise. You are allowed a 15-second break after completing each exercise and a two-minute break after completing a round. Do not stop for rest while changing sides.
Exercise
Time (in seconds)
Cable Squat To Biceps Curl
30
Cable Reverse Lunge to Shoulder Press
30
Cable Low-To-High Wood Chopper
30 (each side)
Cable Forward Lunge To Shoulder Front Raise
30 (each side)
Cable Single-Arm Chest Press
30 (each side)
Cable Crossover with Lunge
30
Cable High Row with Reverse Lunge
30 (each side)
Plank Cable Row
30 (each side)
Cable Crunch To Biceps Curl
30
Side Plank Cable Shoulder Front Raise
30 (each side)
Benefits of Cable HIIT Workouts
Here are the advantages of adding cable HIIT workouts to your training regimen:
Improves Muscle Mass, Strength, Stability, and Mobility
The biggest USP of cable machines is that they help keep constant tension on your target muscles, which can boost hypertrophy. You must use a challenging weight in each exercise to promote muscle and strength gains. [1]
Furthermore, since the cable HIIT workout for burning fat and boosting cardiovascular health incorporates single-leg, pushing, pulling, bending over, and rotational exercises, it will help improve your stability, balance, and mobility.
Build Hand-Eye Coordination
Exercises like the wood chopper, reverse lunge to shoulder press, and cable crunch to biceps curl involves multiple muscle groups and movement patterns. Performing these exercises can improve your hand-eye coordination and mind-muscle connection. A better hand-eye coordination can also improve your balance.
Helps You Lose Fat
HIIT workouts ramp up your calorie-burning process. Furthermore, HIIT workouts can help keep your metabolic rate high for hours after a training session, resulting in higher calorie expenditure, even when you are physically inactive. [2][3]
Boosts Cardiovascular Health
HIIT workouts can improve your aerobic and anaerobic performance and boost your overall cardiovascular health. The cardiovascular benefits of HIIT training carry over to other forms of exercise and your daily activities. [4]
Quick and Beginner-Friendly
Unlike conventional HIIT workouts that require multiple training equipment, you could do this high-intensity workout with just a cable machine, making this workout more convenient. It also shortens the time it typically takes to switch between exercises.
Furthermore, cable exercises have a small learning curve, which makes it an excellent option for beginners. The selectorized weight mechanism makes changing weights between sets incredibly convenient.
Tips For Optimal Results From Cable HIIT Workout
Here are a few tips to get the best bang for your buck from the cable HIIT workout:
Spend 5-10 minutes warming up before each workout, as it can help prime your muscles, improve your mobility, and lower your risk of injury. Your warm-up routine should have a balance of static and dynamic exercises.
Your cable HIIT workout should not take more than 25 minutes. Shorten the set times if you cannot complete the recommended reps within the 25-minute time limit.
If you keep your training intensity high, you’ll end your HIIT cable workouts with muscle-ripping pumps. Spend 5-10 minutes stretching and cooling down after a workout to kickstart your recovery process.
Focus on contracting your working muscles throughout the range of motion for optimal muscle stimulation.
Following the correct form for each exercise is as important as keeping your training intensity high. Compromising your form can increase your risk of injury.
Wrapping Up
Incorporating a cable HIIT workout into your training regimen is a great way to achieve your weight loss and cardiovascular health goals. Cable HIIT exercises are incredibly versatile; they can be easily modified to fit an exerciser’s training experience and level.
Perform the cable HIIT workout in this article once weekly to improve your strength, stability, and mobility and boost your fat loss progress and aerobic and anaerobic health. Remember, keeping your training intensity high is the key to success with HIIT workouts. Best of luck!
References
Martins C, Kazakova I, Ludviksen M, Mehus I, Wisloff U, Kulseng B, Morgan L, King N. High-Intensity Interval Training and Isocaloric Moderate-Intensity Continuous Training Result in Similar Improvements in Body Composition and Fitness in Obese Individuals. Int J Sport Nutr Exerc Metab. 2016 Jun;26(3):197-204. doi: 10.1123/ijsnem.2015-0078. Epub 2015 Oct 19. PMID: 26479856.
Falcone PH, Tai CY, Carson LR, Joy JM, Mosman MM, McCann TR, Crona KP, Kim MP, Moon JR. Caloric expenditure of aerobic, resistance, or combined high-intensity interval training using a hydraulic resistance system in healthy men. J Strength Cond Res. 2015 Mar;29(3):779-85. doi: 10.1519/JSC.0000000000000661. PMID: 25162652.
Wingfield HL, Smith-Ryan AE, Melvin MN, Roelofs EJ, Trexler ET, Hackney AC, Weaver MA, Ryan ED. The acute effect of exercise modality and nutrition manipulations on post-exercise resting energy expenditure and respiratory exchange ratio in women: a randomized trial. Sports Med Open. 2015 Dec;1(1):11. doi: 10.1186/s40798-015-0010-3. Epub 2015 Jun 5. PMID: 27747847.
Ouerghi N, Fradj MKB, Bezrati I, Khammassi M, Feki M, Kaabachi N, Bouassida A. Effects of high-intensity interval training on body composition, aerobic and anaerobic performance, and plasma lipids in overweight/obese and normal-weight young men. Biol Sport. 2017 Dec;34(4):385-392. doi: 10.5114/biolsport.2017.69827. Epub 2017 Sep 20. PMID: 29472742; PMCID: PMC5819474.
Full-Body Cable Workout for Functional Fitness
Most workouts have a few cable exercises to add variety and achieve optimal stimulus for muscle growth. However, most folks restrict the cable exercises to isolation lifts, such as the cable crossover and straight-arm lat pulldown. Although there is nothing wrong with these exercises, you’re selling yourself short by limiting your cable exercises to single-joint movements.
Cables are versatile training tools that can be used for various exercises to boost hypertrophy, strength, stability, and mobility. Using cable machines solely for achieving a muscle pump with one or two movements at the end of your workout is an inefficient way to use this versatile training tool.
What is Functional Fitness?
Before we get into cable exercises for improving your functionality, let’s take a minute to learn about functional fitness.
Functional exercises involve movements that can help improve your performance in daily activities. These are generally compound (multi-joint) exercises that target multiple muscle groups, such as the deadlift and overhead press.
Functional exercises help improve your strength, balance, coordination, flexibility, and endurance, boosting your performance in daily activities such as lifting, carrying, bending, and reaching.
Contrary to what most people think, you don’t always need barbells, dumbbells, or kettlebells for functional training. You could complete an effective full-body functional workout just with a cable machine.
In this article, we will go over the nine best cable exercises to improve your overall strength, stability, and mobility and program them into a short and effective workout. We will also discover the benefits of adding a full-body functional cable workout into your training regimen.
Total Body Cable Exercises For Improved Functional Fitness
Cable machines offer a versatile middle ground between the freedom of movement provided by free weights, such as barbells and dumbbells, and the fixed range of motion of traditional weight machines. Adding the following cable exercises to your exercise arsenal can help enhance your stability, mobility, and strength:
Cable Squat
The cable squat is an underutilized exercise in most training regimens. Using a cable machine ensures constant tension on your quads throughout the range of motion. Furthermore, since you’ll be performing this exercise using a rope attachment in the front rack position, it will also boost your core strength and balance.
Steps:
Attach a rope attachment to a cable pulley set at the lowest position.
Grab each end of the rope with a neutral (palms facing each other) grip. Hold your hands in front of your chest, like in a goblet squat.
Take a couple of steps back and assume a hip-width stance.
Push your hips back and down as low as possible. The weights should be engaged at the bottom position.
Explode back to the starting position.
Repeat for recommended reps.
Pro Tip: Focus on keeping your back upright throughout the range of motion. Leaning forward will put unnecessary strain on your lower back.
Check out our complete cable squat guide here!
Cable Reverse Lunge
The cable reverse lunge is an underrated lower body exercise that can take your wheel to the next level. Since this is a unilateral exercise, it will also help boost your stability and balance.
Steps:
Set the cable pulley at the lowest setting and hook up a rope attachment.
Grab the ropes with a neutral grip.
Turn around and take a big step forward. Assume a hip-width stance.
Your hands should be placed against your upper pecs.
Brace your core and glutes, and step back with your left foot.
Lower your rear knee until it touches the floor.
Return to the starting position.
Repeat on the right side.
Alternate between sides for the recommended reps.
Pro Tip: Performing the cable reverse lunge on one side before moving onto the other can help achieve a better muscle pump.
Cable Shoulder Press
The cable shoulder press is an excellent exercise for building big and round deltoids. We recommend using a functional trainer instead of a conventional cable machine for this exercise, as it puts you in a better position. This exercise will help improve your overall strength, stability, and overhead mobility.
Steps:
Adjust each end of the functional trainer at the lower setting and fix up a D-handle attachment.
Grab the handles in each hand with a pronated (palms facing forward) grip and assume a hip-width stance.
Your hands should be right over your shoulders at the starting position.
Press the handles overhead by extending your elbows.
Avoid locking out your elbows at the top, as it will remove the tension from your shoulders and put it on your triceps.
Slowly return to the starting position.
Repeat for reps.
Pro Tip: Avoid using momentum in this exercise by jerking your knees and using your lower body.
Check out our complete cable shoulder press guide here!
Cable Split-Stance Chest Press
Performing the cable chest press while standing involves more muscles than the lying variation, as you need to use your core to stabilize your torso. You’ll also feel a lower body engagement when going heavy on this exercise. Plus, since this is a unilateral exercise, it will help you fix your strength and muscle imbalances.
Steps:
Set the cable pulley at chest height and attach a D-handle bar.
Grab the handle in your right hand with a pronated (palms facing the floor) grip and take a step forward.
Assume a staggered stance while maintaining a slight bend in your knees for better balance.
The handle should be at your chest level at the starting position.
Keeping your core stable, extend your arm so it is parallel to the floor.
Pause and contract your pec at the top.
Repeat for recommended reps before switching sides.
Pro Tip: Folks that are short on time can also perform the bilateral variation of this exercise. However, the unilateral version involves the core to a greater degree.
Check out our complete cable chest press guide here!
Cable Deadlift
This is an excellent deadlift variation for beginners, as it helps you drill the movement while lowering your risk of injury. We recommend performing this exercise on a functional trainer. Stand on an elevated platform like an aerobic step to increase your range of motion.
Steps:
Adjust the arms of a functional trainer at the lowest setting and hook up D-handle bar attachments.
Place an aerobic step between the pulleys and stand on it with a hip-width stance.
Lower toward the floor by driving your hips back, bending your knees, and lowering your torso.
Grab the handle with a pronated grip.
Stand straight by driving through your entire feet and extending your knees.
Slowly return to the starting position.
Pro Tip: If you don’t have access to a functional trainer, you could perform a Romanian deadlift by attaching a straight bar to a cable pulley set at the lowest setting.
Check out our complete cable deadlift guide here!
Cable Seated Row
Rowing exercises are incredibly effective at improving your back thickness and density. Perform this lift while seated on the floor for better stability.
Steps:
Adjust the cable pulley to its lowest position and attach a V-handle bar.
Grab the handle with a neutral grip and take a step up.
Sit on the floor and plant your feet flat on either side of the pulley.
Your torso should be upright throughout the range of motion.
Pull the handle to your belly button while driving through your elbows.
Pause and contract your lats.
Slowly return to the starting position.
Pro Tip: Many lifters tend to round their backs during the eccentric (returning) motion. Doing this removes tension from your upper back and puts it on your lats.
Check out our complete cable seated row guide here!
Cable Triceps Pushdown
Although the cable triceps pushdown is an isolation exercise that trains the back of your upper arms, including triceps exercises in your functional workouts can help improve your pressing strength, which can boost your performance in movements like the shoulder overhead press and cable chest press. Plus, lifting heavy on this exercise (without compromising form) also result in core engagement.
Steps:
Set the cable pulley at the highest position and attach a straight handlebar.
Assume a hip-width stance and grab the bar with an overhand grip.
Bend forward slightly.
Keeping your elbows pinned to your sides, extend your arms so they are perpendicular to the floor.
Return to the starting position.
Repeat for recommended reps.
Pro Tip: You could also perform a unilateral variation of this exercise by using D-handle bars for a better mind-muscle connection and core stimulation.
Check out our complete cable triceps pushdown guide here!
Cable Biceps Curl
This is another single-joint exercise that functions as an accessory movement that can improve your performance in pulling exercises like the cable row. Additionally, training your guns can significantly improve your overall physique aesthetics.
Steps:
Adjust a cable pulley machine to the lowest setting and attach a straight bar.
Stand upright with a shoulder-wide stance and grab the bar with a shoulder-wide supinated (palms facing the ceiling) grip.
Keeping your elbows pinned to your sides, curl the bar to your shoulder level.
Pause and contract your guns at the top.
Slowly return to the starting position.
Rinse and repeat.
Pro Tip: Use a functional trainer to perform the unilateral variation of this exercise. It is the closest you can get to dumbbell curls using cables.
Check out our complete cable biceps curl guide here!
Cable Wood Chopper
Most lifters overlook transverse plane exercises. Transverse plane movements help build rotational and anti-rotational strength, improving overall stability and lowering your risk of injury.
Steps:
Set the cable pulley at waist height and attach a D-handle attachment.
Take a step away from the pulley and assume a shoulder-wide stance.
Your right side should be facing the pulley.
Turn to your side and grab the handle with your right hand using a neutral grip; wrap your left hand around your right hand.
Keeping your pelvis stable and arms extended, rotate your torso to the left side.
Slowly return to the starting position.
Repeat for recommended reps before switching sides.
Pro Tip: The cable wood chopper is one of the best exercises to build core stability and balance. Set the pulley at the highest and lowest setting to train your midsection from different angles.
Check out our complete cable wood chopper guide here!
Cable Ab Crunch
This is the most popular cable ab exercise. Building a solid core improves your stability, which carries over to functional movements, such as the deadlift and overhead press.
Steps:
Set the cable pulley at the highest position and attach a rope handle.
Grab the ropes with a neutral grip and kneel on the floor under the pulley.
Your upper arms should be perpendicular to the floor at the starting position.
Pull your chest to your thighs while driving through your elbows and bringing them close to your knees.
Pause and contract your abs at the bottom.
Return to the starting position.
Repeat for reps.
Pro Tip: To engage your core optimally, exhale sharply as you lower the weight (concentric phase) and inhale during the lifting phase (eccentric motion).
Check out our complete cable crunch guide here!
Best Cable Workout For Functional Fitness
Above, we have covered a couple of exercises for each muscle group. You can pick one exercise for each muscle for your full-body cable workout. Further, feel free to change the reps and sets to alter your training volume and intensity as per your experience level and schedule. Here is the total body cable workout you must try in your next training session:
Exercise
Sets
Reps
Cable Deadlift
3-5
8-12
Cable Squat
3-5
8-12
Cable Shoulder Press
3-5
8-12
Cable Split-Stance Chest Press
3-5
8-12
Cable Biceps Curl
3-5
8-12
Cable Wood Chopper
3-5
8-12
Benefits of Full-Body Functional Fitness Cable Workout
Given below are the advantages of adding a full-body functional cable workout to your training regimen:
Improves Functionality
Folks that train to improve their overall health and physical performance should prioritize functional exercises. Adhering to the functional cable workout listed in this article will improve your overall strength, stability, and mobility, boosting your performance in daily activities.
Furthermore, the cable machine is a versatile training equipment. You can perform several variations of the same lifts by switching your grips, using different handles, or changing the height of the pulley.
Short Workouts
Cable workouts are generally shorter than free-weight workouts, making them a better fit for people running a tight schedule. Changing weights on a barbell back squat takes longer as you have to load and de-load weight plates. On the other hand, cable machines have a selectorized weight mechanism, meaning you can change the weight on the bar using a pin which only takes a few seconds.
Plus, since cable workouts are shorter, they help maintain a higher training intensity, which can result in greater calorie burning. You can also use advanced training principles like supersets and drop sets to turn up the heat.
Flexible Movement Trajectory
Unlike rigid machines, cable machines have a flexible movement path. You can adjust the pulley height to train your muscles from different angles, which is also not possible with free weights. For example, you cannot perform a split-stance chest press using dumbbells. The cable’s flexible movement path allows you to train your pectoral muscles while standing upright and extending your arms in front of your torso.
Most cable exercises have a short learning curve, making them beginner-friendly. Newbies can use the cables to establish a mind-muscle connection to achieve optimal target muscle stimulation.
Keeps Constant Tension on Muscles
This is the main USP of cables. Performing cable exercises help maintain constant tension on your muscles throughout the range of motion, which is not the case with most free-weight exercises.
If your typical training sessions mainly involve barbells and dumbbells, switching to full-body functional cable workouts can help introduce variety to your workouts, aiding in breaking through strength and muscle plateaus.
Reduces the Risk of Injury
Most cable exercises are low-impact movements that don’t overexert your joints. These lifts involve smooth concentric and eccentric motions, lowering your risk of injury during training. You must spend 5-10 minutes before a workout performing a mix of static and dynamic warm-up exercises to further reduce the odds of injury.
Wrapping Up
Lifters that want to build strength, stability, and mobility without overexerting their joints, tendons, bones, and ligaments should try the fully-body cable workout for functional fitness. The versatility of the cable machine allows you to mimic real-world movements, such as bending and lifting, pulling, and pushing, which can improve your performance in daily chores.
Integrating the workout in this article into your training regimen will add variety to your workouts, making your training sessions more interesting and helping you break through strength and muscle plateaus. Do the cable functional workout once weekly for 12 weeks, and the results will speak for themself. Best of luck!