This high-intensity, low-volume workout utilizes supersets to maximize muscle engagement and torch calories in minimal time. Remember to warm up thoroughly before diving in, and prioritize proper form over speed. Let's get started!
Equipment: Cable machine with various attachments (lat pulldown bar, ankle strap, straight bar)
Instructions:
- Perform each exercise in the superset back-to-back with minimal rest (15-30 seconds).
- Once you complete both exercises, rest for 60 seconds before repeating the superset.
- Aim for 3-4 rounds of the entire circuit.
Superset 1:
- Cable Hip Abduction (10 reps): Attach an ankle strap to the cable machine low setting. Stand with hips hip-width apart, toes slightly outward. Keeping your core engaged and back straight, abduct one leg out to the side as far as possible without compromising form. Slowly lower back down and repeat with the other leg.
- Cable Glute Bridge (10 reps): Lie faceup on the floor with knees bent and feet flat on the ground. Attach an ankle strap to the cable machine low setting and loop it around your ankles. Push through your heels to raise your hips off the ground, squeezing your glutes at the top. Lower back down with control and repeat.
- Cable Romanian Deadlift (10 reps per leg): Stand with feet hip-width apart, holding a straight bar attached to the cable machine low setting with an overhand grip. Hinge at the hips, pushing your hips back and keeping your back straight as you lower the bar towards the ground. Keep the bar close to your body and maintain a slight knee bend throughout the movement. Go as low as you can comfortably without rounding your back, then squeeze your glutes to lift the weight back up. Repeat with the other leg.
- Cable Leg Press (10 reps): Sit on the leg press attachment with your back against the pad and feet shoulder-width apart on the platform. Push through your heels to press the weight forward, extending your legs fully without locking your knees. Slowly lower the weight back to the starting position and repeat.
Bonus:
- Add a jump squat at the end of each set of Cable Glute Bridges for an extra burst of power.
- Perform the Cable Romanian Deadlifts with a single leg for an increased challenge on your core and balance.
Remember:
- Adjust the weight on the cable machine to match your fitness level.
- Focus on controlled movements and proper form throughout the workout.
- Listen to your body and take rest days when needed.
With dedication and consistency, this quick and effective workout can help you sculpt and strengthen your legs and glutes in no time!
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