Shake Up Your Foundation-  Fitness Pad Cable Work Out

Shake Up Your Foundation- Fitness Pad Cable Work Out

Get the most out of your multi-directional cable system by introducing an unstable foundation.  Not only can you do every movement with this single piece of equipment, you can add new levels of challenges with simple additions.  If you’re looking for a quick, total body workout, keep this routine handy.  Add the fitness pad to create a new dimension to your workout and add a new level of fitness challenge.

The following exercises are a quick and full body workout designed to be done on a multi-directional cable system.  You will be adjusting the arms of the cable system up, down or inward appropriate to the movement. Make sure you are comfortable with each movement before adding the fitness pad.

Complete one time through: 1 set each; 10-15 reps.  Repeat if you want a longer workout.

Standing Chest Press

  • Get the machine ready for your chest press by adjusting the cable arms, face away from the machine, standing on the ground with the fitness pad in front of you.
  • Before stepping onto the pad, lift the weight stack by doing a press to get the cables in front of your body, pecs fully contracted and stabilize the spine.
  • While in the contracted position, step up onto the fitness pad with one or both feet in a wide stance, soft knees and your body leaning slightly forward.
  • Engage the core to keep the body strong and stabilized.
  • When you feel stable, begin your chest presses.
  • Finish in the contacted position, step off the pad and then lower the weight stack.

Standing Row

  • Get ready for your standing row by standing on the ground facing the machine with the fitness pad in front of you.
  • Bring your arms close to your body to lift the weight stack
  • Step up on the fit pad and stabilize the body.
  • When you feel balanced, begin your rows.
  • Let your arms relax out to an extended position and begin your row.
  • End in the contracted position, step off the pad and let down the weight stack.

Shoulder Raise

  • Get ready for your shoulder raises by standing on the ground facing away from the machine, straddling the fitness pad so you stay close to the machine.
  • Bring your arms close to your body.
  • Step up on the fit pad with one foot or both in a wide stance with soft knees, slightly leaning forward.
  • Stabilize your body by activating your core and your shoulders by slightly drawing your shoulder blades down your back.
  • Let your arms relax down to an extended position and begin your shoulder raises.
  • End in the relaxed position and step off the pad to the side to lower the weight stack.

“Y” Shoulder Raise

  • Get ready for your “Y” position shoulder raises by standing on the ground facing the machine, crossing the cables in front of you. Straddle the fitness pad so you stay close to the machine.
  • With your arms down and chest up, step up on the fit pad in a wide stance with soft knees, slightly leaning forward.
  • Stabilize your body by activating your core and keeping your chest up, shoulder blades down.
  • Let your arms relax down in front of your body without letting your chest drop or shoulders roll forward. Park your shoulder blades to stabilize.
  • Begin your shoulder raise up to a “Y” position. Keep the arms soft without bending the elbows too much.
  • End in the relaxed position to step off the pad.

Sword Draw- Single Arm

  • Follow the directions for the “Y” position shoulder raise but do one arm at a time.
  • Visualize your arm coming across the body “drawing a sword” diagonally across the body.
  • Get ready for your “Y” position shoulder raises by standing on the ground facing the machine, crossing one cable in front of you. Straddle the fitness pad so you stay close to the machine.
  • With your arm down and chest up, step up on the fit pad in a wide stance with soft knees, slightly leaning forward.
  • Stabilize your body by activating your core and keeping your chest up.
  • Let your arm relax down in front of your body without letting your chest drop or shoulders roll forward. Park your shoulder blades to stabilize.
  • Begin your shoulder raise up to a “Y” position without bending the elbow too much.
  • End in the relaxed position to step off the pad.
  • Repeat on the other side.

Standing Chest Fly

  • Get ready for your chest fly by facing away from the machine, standing on the ground with the fitness pad in front of you.
  • Before stepping onto the pad, lift the weight stack by doing a press to get the cables in front of the body, pecs fully contracted and stabilize the spine.
  • While in the contracted position, step up onto the fitness pad with one or both feet in a wide stance, soft knees and your body leaning slightly forward.
  • Engage the core to keep the body strong and stabilized.
  • When you feel stable, begin your chest fly.
  • Finish in the contacted position, bring your arms close to your chest and step off the pad to lower the weight stack.

Standing Lat Pull

  • Get ready for your standing lat pull by standing on the ground facing the machine with the fitness pad in front of you.
  • Bring your elbows down and close to your body to lift the weight stack.
  • Step up on the fit pad and stabilize the body.
  • Let your arms relax out to an extended position and begin your lat pull.
  • End in the relaxed position but keep tension on the cables to step off the pad and let down the weight stack.

Squat to Shoulder Raise

  • Get ready for your squats with a shoulder raise by standing on the ground facing away from the machine, straddling the fitness pad so you stay close to the machine.
  • Bring your arms up into the shoulder raise position so your hands face out next to your ears. Keep them close to your body while getting into position.
  • Step up on the fit pad with one foot or both in a wide stance with soft knees.
  • Keep your body leaning forward to keep your arms safe.
  • Stabilize your body by activating your core.
  • Begin your squat when you feel balanced. Complete the squat then do the shoulder raise.
  • Return to the beginning shoulder raise position to step back off the pad and lower the weight stack.

Heavy Squats

  • Get ready for your squats by standing on the ground facing the machine, straddling the fitness pad.
  • Use enough weight so you can only complete 10-15 reps.
  • Step up on the fit pad with one foot or both in a wide stance with soft knees.
  • Keep your body leaning backward to balance.
  • Stabilize your body by activating your core.
  • Begin your squat when you feel balanced.
  • Return to the beginning squat position to step back* off the pad and lower the weight stack.

*stepping forward may pull you out of balance too quickly.

 

3 Beginners’ Fitness Mistakes To Avoid

3 Beginners’ Fitness Mistakes To Avoid

If you’re new to training, the gym can be an intimating place. But it doesn’t have to be. Don’t fumble around from machine to machine, copying exercises from the person next to you. And don’t set out to gain 20 pounds of lean mass in a month, an unrealistic goal at best.

Instead, train smart. Learn how to make the most of your workout, set realistic goals, and avoid common beginner mistakes with advice from Performix athlete Andy Speer.