Fit Fast Cable/Plyo workout

Fat Blasting, 25-minutes, Do It Anywhere!

Short on time or can’t make it to the gym? Try this 25-minute workout that you can do anywhere.


3 ROUNDS of these combos (see video for all of exercise instruction)

Around the worlds: 5 each way with medicine ball (keep good form and abs engaged) See video.
10-15 push-ups
20 squats or squat jumps

WORKOUT at the Cable


45 seconds squat/upright row combo
Rest 15 seconds
Have enough weight that you can safely squat back into heels. Go at your own pace. See video.

45 seconds pull-through/bicep curl combo
Rest 15 seconds
Keep legs straight and abs engaged. Go at your own pace. See video.

30 seconds each leg lunge/extension pushdown combo
Keep your knee in line with your ankle on the down motion. See video.

30 seconds cable crunches. See video.

30 seconds Lateral side skis (optional)
Advanced jump from side to side; Intermediate step into a curtsy lunge on each side. See video.
Rest 15 seconds

FINISHER (optional)

100 punches in horse stance— keep abs engaged.
100 Mountain climbers— split into sets if needed.
50 Swiss ball crunches
50 reverse crunches

Exercise Notes

squat/upright row combo

Squat/Upright Row Combo

pull-through/bicep curl combo

Pull-Through/Bicep Curl Combo

leg lunge/extension pushdown combo

Leg Lunge/Extension Pushdown Combo

cable crunches

Cable Crunches

Horse Stance Punches

Get in a horse stance, keep abs in tight, and punch hard! Get angry and make sure to breathe with every punch.

Mountain Climbers

Begin in plank position. Initiate movement by lifting tailbone up slightly and bring right knee as close to chest as possible. Return to start position and repeat with left leg. Move at a controlled pace.

Jennifer Andrews

Jennifer Andrews is a IFBB Pro Bikini Athlete, certified trainer/business owner with Fine Fanny Fitness, and Team Bombshell coach. Jennifer is a sponsored athlete for Beautyfit and Better Bodies.

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