CABLE BACK WORKOUT

Happy Monday! I hope everyone had an eventful, or uneventful weekend (whatever is was you were hoping for).  My weekend was spent up in Whistler with the family.  It was our first get away to Whistler all winter so we were thrilled to be there.  It’s such an incredible place, it’s beautiful, it’s relaxing and fun, there are great hotels, restaurants and spas, not to mention so much to do whether you ski or not.

We packed a lot into this weekend. We did a helicopter tour, which was such a fun experience for all of us (though, my 3 year old fell asleep about 15 minutes into the tour, haha!). IMG_2320The tour took us on a birds eye view of Whistler Blackcomb Resort and the surrounding area.  After about 20 minutes of flying we landed on Rainbow Mountain, we got out and wandered around the mountain top and took in the incredible views. It was such a fun experience, I feel so lucky that we were able to do that!

Besides that awesome adventure, we did some tobogganing (I mostly supervised), we
wandered around the village, and on Sunday we went dog sledding.  This was the second year we’ve taken the kids dog sledding and they LOVE it. IMG_6379The dogs were friendly and full of energy, and once you head out on the trails it feels so calm and relaxing.
For the kids, I’m pretty sure their favorite part was driving the sleds.

It was a jam-packed weekend, but with all that, there was still time to sit and have a few cocktails and relax 🙂

Monday feels like it crept up so fast! It’s back to routine and Day 1 of workouts which always feels good, so today I’m starting with a Back workout using the cables. I’ve designed this workout so that each back exercise is paired with another exercise (a superset) so that your intensity stays higher throughout the workout, and there is less sitting around resting between sets. Aside from focusing on your back which is a big group of muscles, there’s a little abs work, a cardio burst, and a some biceps mixed in. It’s  important to note that when you perform a back exercise, the secondary muscle group involved in the movement are your biceps, SO your arms are getting a workout too.

Here’s the workout with the details below!

 

  • Warm-up/Cardio: 10 mins treadmill
    • Walking speed 4.0 & incline 6% 0-5mins, and 8% 5-10 minutes).

4 sets of:

  • 12  Wide Grip Latpulldown
    • TIPS: overhand grip, pull the bar straight down in front of your head, just below your chin.
    • Keep your shoulders down and relaxed and stick your chest out throughout the movement to fully engage your back.
  • 20  Abs: Knee Tuck/ Leg Swimmers
    • TIPS: keep your abs tight and make big movements with your legs.
  • Rest 30-45 seconds, after you complete the exercises back to back. Repeat for 4 sets total.

And then, 4 sets of:

  • 20  Cable Rope Side-to-side Rows (each side)
    • TIPS: sit down so that your thighs are parallel to the floor, keep your shoulders, back and abs tight.
    • Pull the rope in toward your right side twisting your shoulders slightly. Alternate sides for 20 reps.
  • 40  Cross Knee Mountain Climbers
    • FAST
  • Rest 30-45 seconds, after you complete the exercises back to back. Repeat for 4 sets total.

And then, 4 sets of:

  • 12  Straight-arm Cable Pulldowns
    • TIPS: keep a slight bend in your elbows and your elbows pointing out. Keep your abs tight and shoulders down and relaxed.
    • do NOT round your shoulders at any time.
  • 12  Cable Curls
    • TIPS: your elbows are pivots, tuck them into your sides and keep them there throughout the set.
  • 20  Abs: Toe Taps
    • You may not actually tap your toes 🙂
  • Rest 30-45 seconds, after you complete the exercises back to back. Repeat for 4 sets total.

And then, 

  • Cardio: 20 minutes treadmill
    • 0-5 minutes: 6mph @ 5% incline)
    • 5-15 minutes: 1:1 speed intervals (incline 6%), working interval speeds varied from 7mph-8.5mph, active recovery speed was 4.0mph
    • 16-20 minutes: 6mph @ 4% incline
    • 20-23 minutes: walk/cool down

Let me know what you think!