Score a lean, strong
physique with just one
Cable Squat to Row 1
Attach universal grips (a strap with two handles)
at mid-chest height and grab a handle in each
hand. Stand facing the weight stack, feet hip-width apart, then sit your hips back and bend your
knees to lower your body until your thighs are
nearly parallel to the floor (a). As you stand, bend
your elbows to row the handles to the sides of
your chest (b). That’s one rep.
Single-Arm Cable Chest Press
Unlike other gym machines
that lock you into a fixed
motion pattern (think the
seated hip abductor or leg
press), the cable tower,
which has weight stacks and
swappable handles, allows for
more functional movements
so you can work your muscles
from all angles with a greater
range of motion. The cables
keep your muscles under
constant tension, giving you
a tough workout, especially
in your core, which has to
work overtime to stabilize
your body each time you pull
a cable. And it’s a one-stop
shop: You can get a killer
head-to-toe workout without
hopping around the gym.
This routine, created by
Dan Trink, a strength coach
and personal trainer at Peak
Performance in New York
City, alternates between
upper- and lower-body moves
and helps you build lean
muscle to amp up your calorie
burn during—and after—the
workout. Three times a week,
complete 12 to 15 reps of each
exercise, moving from one to
the next without a break. Rest
for one minute, then repeat
the circuit three more times.
Don’t have access to a cable
station? You can get a similar
workout by doing these
moves with a resistance band.
Set a cable-station handle at shoulder height.
Stand facing away from the weight stack and grab
the handle with your right hand, palm facing down,
elbow bent; extend your left arm in front of you.
Step your right foot back into a split stance, knees
bent (a). Brace your abs and forcefully drive the
handle forward, while bringing your left elbow back
(b). Do all reps, then switch sides and repeat.
Secure a handle at the highest point and stand with your right side facing the cable station. Grab the handle with both hands so your arms are extended above your right shoulder; your feet should be two to three feet apart, knees slightly bent (a). Keeping your arms traight, pull the handle across the front of your body to the outside
of your left thigh, shifting your weight from your right foot to your left
(b). Pause, then slowly return to the starting position. That’s one rep.
Do all reps on that side, then switch sides and repeat.
Are You In? Take the WH 15-minute challenge! Squeeze in an extra workout while tuning in to your fave shows over the next month. Hit the floor for 15 minutes of ab work, butt lifts, or stretching.
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