Cable Machine & Dumbbell Workout
Looking for a short, but effective full body workout that you can complete in the gym? Check out this combination cable machine & dumbbell exercises. If you‘re working out at home and don’t have access to a cable machine, use an anchored resistance band instead.
The Exercises
Here are the exercises on today’s workout roster;
- Dumbbell Renegade Row
- Cable Fly — Low to High
- Dumbbell Weighted Side Lunges
- Supine Cable Resisted Crunch
- Squat Jumps
Read on to view videos of each move and to find out which muscle groups each exercise targets.
Dumbbell Renegade Row
The renegade row lays among my top 3 row variations. Most of us have weak back muscles AND weak abdominals. This exercise targets both! Watch the video to see how to do the renegade row.
Low to High Cable Fly
The cable fly is an excellent move to work your pecs and your biceps. When set up at a low anchor point, such as in the low to high cable fly, you focus more on working your upper pecs, which I love to give the chest a little lift! Check out the video to see how it’s done.
Weighted Side Lunges
Another often neglected area is the inner thigh. The side lunge both stretches and works your inner thigh muscles. In combination, this serves to create more strength and mobility in your hips. The added weight increases the intensity. Tap on the video to watch the exercise demo.
Supine Cable Resisted Crunch
I’m a huge fan of the classic crunch, because it’s a great way for beginners and novices alike to truly feel their abs engage. When you’re ready to increase the intensity, the cable resisted crunch is a solid tool to get more activation AND by the nature of the way you move your arms, it stretches your shoulders too! Check out the video to view the move.
Squat Jumps
Your cardio move for this workout is the squat jump. You’ll love this if you enjoy strengthening your legs and increasing your heartrate at the same time ✌️😘🔥 It’s also a great move for improving your endurance and increasing your vertical leap. Watch the video to see how to perform a squat jump.
How to Complete Your Workout
Now that you have the moves, it’s time to decide how you’re gonna do this workout! Instead of willy nilly diving into the exercises without a plan, make sure to do the following:
First: Pick a Style
There are a few styles of workouts that work well for most people. I include them in my piece “Which Workout Style is Best for You.” The one you choose will depend on your goals and your preferences. Tap the link below to read the blog:
Second: Add a Warmup & Cooldown
I wouldn’t be a good coach if I didn’t insist that you sandwich the exercises above with an appropriate warmup and cooldown. To find out why this is important, check out my piece “3 Phases to Include in EVERY Workout.”
Did you like this workout? Make sure to 👏, save it to your workout list, and share it with someone you know who enjoys working out.
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Good luck,
Nadia ❤
I’m an online personal trainer 💪😘 I work with women over 30 who want to reduce pain in their muscles and joints, regain strength, and become the baddie they know they can be! If you’re interested in learning more about the programs I offer, the best place to connect with me is on Instagram @transformwithnadia. Send me a DM to chat and/or book a call!
