Hey, it’s trainer Susan with ATHLEANXX for Women.
Today, let’s change out your routine leg workout by using these cables to get an effective
build and burn workout.
Hey, you guys.
Today we’re going to specifically be using cables for a leg workout.
I know a lot of times we get used to using our squat racks, or our straight bars, or
our dumbbells.
Sometimes it’s cool to just try something different and maybe have your body experience
something differently.
That’s what we’re going to do today.
The first thing we’re going to start with is a lateral lunge.
You’re going to take the handle, hook it on, have the cable set at the lowest setting.
However, much weight you want to use, that’s completely up to you.
What I like to do is hold this at my chest.
I’m going to step out, and back.
I’m just lunging out, kicking my backside out toward the wall a little bit to make sure
it’s really engaging that glute, because that’s what we’re focusing on here.
So, with these, I’d say anywhere from 12 to 15.
The heavier you go, the tougher it’s going to be when you come back up.
So, don’t let it pull you if you’re going a bit heavier.
And back to start.
You’re done with that, rotate over, and we’re going to hit that other side.
Next, we’re going to go into a low squat walk.
With that, we’re going to take our hands off.
We’re going to use a low bar.
Once again, you can change the weight however you need to.
With this, I’m going to raise this just slightly.
I’m going to add a little bit of weight.
What you’re going to do – the key to this one is – you’re going to start low and
you’re always going to stay low.
You’re going to walk back pulling that weight.
So, with this one, you can actually get pretty heavy.
Then you’re going to walk straight back in.
Really staying nice, and low.
I’m not coming up.
Super low.
Straight back.
Walking back.
This is a major glute, hamstring, quad burn.
I would just walk back and forth until your legs are on fire.
Let that breathe for about 20 seconds and do round two.
Next, we’re going to go into a front squat.
We’re going to keep the straight bar on.
I’m going to lower this back down.
Once again, you can go with however much weight you want to use.
You’re going to pull this up to your chest.
We’re going to keep our feet about shoulder width apart.
Now, with this one the key is engaging your abs.
Making sure your abs are fully engaged.
You can stay as close to the cable as you’d like, and you’re going to sit back, and
straight up.
With this one, you really want to think about keeping your head and shoulders up, my abs
are completely tight, holding this bar as close to my body as possible, and I’m dropping
down to 90 degrees, or even farther.
Nice little booty lift on that one.
I would say anywhere from 10 to 15 reps.
Last, but not least; we’re going to go into a little bit of an explosive movement.
We always want to throw in some calorie burning exercise toward the end.
We’re going to change all of that out for our ropes.
With this one, you probably don’t need a ton of weight.
We’re going to do rope jumps.
You’re going to hold them like this, you’re going to step out, and you’re going to jump
up.
Nice, quiet landing, really hitting those glutes.
All right.
Let’s do three sets of 15.
You go a little heavier on those.
Once again, really thinking about keeping those abs engaged while you’re jumping so
it doesn’t pull you too far forward.
Really good.
Nice, little leg workout.
All right, ladies.
Check us out on ATHLEANXX for Women.
I hope you’re following us on social media.
We’ve got great stuff on Facebook, great stuff on Instagram.
They post things almost daily.
New exercises, things to keep it fun in the gym.
Thanks for joining me today and I hope we workout soon.