my favorite gym workout

It’s been a while since I’ve shared a workout with y’all, so I wanted to post one! And since tomorrow is National Fitness Day, I thought it would be a perfect day to do so. This is one of my favorite workouts for when I exercise on my own. It is going to require some gym equipment + a few other at-home workout items, but there are almost always modifications to make it fit with the resources you have!

related: motivational playlist | full body cardio workout | spring 2019 workout routine

I use the following equipment to do this workout: cable machine, body sliders, resistance bands, and dumbbells. I’ll be linking videos to each exercise in case you aren’t familiar with them!

I tend to do this a couple different ways – I’ll either be more rep focused (generally 3 sets of 8-12 reps, depending on the amount of weight I’m using) or time focused (3 sets of 45 seconds on, 15 seconds off). I personally like to do it timed simply because I like HIIT-based workouts, plus it keeps me from resting too much in between exercises (which I’m super guilty of when I workout on my own lol). If you do it timed, just be sure that your form doesn’t suffer!


I use the cable machine for all of these exercises, I generally switch the grips/attachments to whatever feels most comfortable for the particular exercise! I generally use the bar and the rope.

straight arm pull downs

face pulls

bicep curls

overhead tricep extensions


hip abductions (cable machine)

lateral band walks

glute kickbacks (cable machine)

weighted glute bridges


flat bench lying leg raises

knees to chest with body sliders

chest press with extended leg

little mermaids with body sliders

I hope y’all have a great weekend! I’ll be celebrating Arlyn’s second birthday + attending the first ever OKC Margarita Festival – I’m planning on posting a review of my time there, so stay tuned! Enjoy the workout!

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