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Free Fitness Friday: Cable Backside Circuit Workout

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Happy Friday, fit friends! Here is another FUN and FAST workout for you to blast some serious calories and strengthen your backside! The best part is that you don't need tons of fancy equipment or time to fit in a great workout with this Cable Backside Circuit Workout!

This week's Free Fitness Friday: Cable Backside Circuit Workout

Exercise #1 - Cable Rope Close-grip Pull-down

Exercise #1 - Cable Rope Close-grip Pull-down

This workout is very simple to set up (all you need is a cable machine with a rope attachment) and can be done in anytime frame that you have (anywhere from 15-30 minutes), but should be done at a fast-pace and with minimal rest. You can even fit this workout in at the end of a workout for an extra calorie burn! Complete all exercises in a row for 1 round, rest for 1 minute, then begin with the first exercise for round 2. Complete as many rounds as you can in the time you have! (Try for 4-6 rounds!)

As always, be sure to warm up before beginning the first round and cool down and stretch when you are finished.

Round 1:

  • 15 cable rope close-grip pull-downs
  • 15 cable rope face pulls
  • 15 cable rope hammer curls
  • 15 cable rope pull-throughs (keep core tight and low back flat, targeting the hamstring and glutes)

Check out this short video to see how each exercise is performed and to ensure that you have proper form throughout each exercise!

And there you have it! A FUN and FAST way to burn some serious calories and build a stronger backside! And now you are ready for the weekend!

Have a great workout and a wonderful weekend ahead!