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Thank you for purchasing the Cable Flex.
This revolutionary new system will allow you to train your entire body in a time efficient
manner thus allowing you to reach your personal fitness goals faster.
The Cable Flex accommodates all fitness levels.
The Cable Flex works on a pulley system with a resistance changer and features the calibrated
resistance module which allows you to personalize your workout to your own specific fitness
level.
It is suggested that you initially start at the lowest resistance level.
The Cable Flex not only works the specific muscles of your body but also provides an
aerobic workout as well.
The handles on each end of the system allows you to change the position of the machine
depending on each particular exercise.
The hand grips that are attached to the cables are comfortable and allows for a change of
grip depending on the particular exercise and body part being addressed.
Additionally, the Cable Flex unit comes with foot attachments for working the muscles of
the lower body.
During your workout, the Cable Flex takes your muscles through an entire range of motion
providing both concentric and eccentric muscle work.
The combination of both concentric and eccentric work provides an exceptionally fast way to
meet your fitness goals and make you ready for any sport activity.
Set up and storage of the Cable Flex is easy.
The system is lightweight in design and can be carried with one hand.
It is important to use both proper technique and good body alignment when using the Cable
Flex.
These next few demonstrations will help you learn the proper body setup and technique
required when using Cable Flex.
I'm J.B.
Burns, creator of the Cable Flex equipment and videos.
Before we get started, I just want to review a few things.
I designed this workout into three segments which will give you a full body workout.
We'll warm up and then perform three segments.
Upper body standing.
Upper body seated.
Hips, thighs and abs and then of course the cool down.
You can perform the whole routine or you can perform any of the segments independently.
With Cable Flex, you can customize your workout based on the time that you have to workout,
your fitness level or your specific goals.
Go at your own pace and remember you will achieve benefits and results even if you use
the Cable Flex for just 10 to 15 minutes at a time.
Welcome to the warm up for the Cable Flex workout.
We're going to take you for about four or five minutes and do a little brief warm up
then a stretch.
Squeezing.
To my right, the adorable Lauren Parrish.
To my left, the beautiful Allison Nolan.
Squeezing those abs.
Squeezing.
We're going to move into a wide march.
Throughout this brief warm up, I'm going to give you plenty of time during transition.
You'll get the movement right and a full range of motion.
Four more.
Let's go into a wide march.
Squeezing those abs, back straight, pushing off on the balls of your feet.
I'm looking to reach over.
We're going to reach over on the right, four, and reach over.
Squeezing.
Let's do two sets of eight.
Two sets of eight.
Squeezing.
That makes one set.
Nice and simple and we'll get into our Cable Flex workout.
Four more.
Give me a hamstring curl.
I'm taking it out.
Looking good.
Two sets of eight again.
You're doing well.
One more set of eight for me.
All right, we're going to take this into a step touch.
Step in.
Nice and low.
Pushing off the balls of your feet.
Two more sets of eight.
You know what to do.
One more set for old JB.
Four more.
We're going to slow it down.
Two deep breaths.
Squeezing.
One more.
Squeezing.
Squeezing.
Squeezing.
Squeezing.
Squeezing.
Squeezing.
Squeezing.
Squeezing.
Squeezing.
Squeezing.
Squeezing.
Squeezing.
Squeezing.
Squeezing.
Squeezing.
Squeezing.
Squeezing.
Squeezing.
Squeezing.
Squeezing.
Squeezing.
Squeezing.
Squeezing.
Squeezing.
Squeezing.
Squeezing.
Squeezing.
Squeezing.
Squeezing.
Squeezing.
Squeezing.
Squeezing.
Squeezing.
Squeezing.
Squeezing.
Squeezing.
Squeezing.
Squeezing.
Squeezing.
Squeezing.
Flex that heel for me.
Looking good.
Foot flat, coming up slowly.
Let's go down to the other side, nice static stretch.
Pull those heels back.
Perfect, holding it for me.
Nice, good, good, good.
Let's turn into the lunge.
Hands up, flexing that hamstring.
Looking good.
Squeezing, you can still smile, it's all right.
Pulling back on the heel.
Looking good, flexing that heel.
Back straight, foot flat, coming up slowly.
Give JB two deep breaths.
One more, hands come together.
Looking good.
You are all warmed up, ready to go.
Let's begin by bending.
Balls of the feet are on the surface of the cable flex.
Your heels are on the floor.
We're gonna start just really with some basic exercise.
A forward raise, nice and slow.
And then we'll speed it up.
Squeezing the abs, forward raise on the right.
Squeezing.
That's it.
You got it.
Back straight, bending those abs.
We're gonna do two sets of eight, two sets of eight.
Looking good.
That's one set.
Squeezing those abs.
Smile, you're doing well.
I'm with ya, I'm with ya.
Four more.
Looking good.
And now we're gonna pause for a little bit.
We're gonna push off on the balls of our feet
with the lateral.
Looking good.
That's it, starting to have fun.
Give me two more.
Now we're gonna slow it up.
Two hands, forward raise.
Squeezing.
That's it.
Looking good.
Last one.
Lateral raise on the right.
Perfect.
That's it.
Having fun.
Let's slow it up right here.
Squeeze.
Nice and strong, back straight.
Ladies, how we doing?
Last one.
Up right, roll on the right.
I'm smiling because I'm having a good time
and it feels good.
Four more.
Squeezing.
Double it up, nice and slow.
You got it.
Two more.
You got it.
Last one.
Military press on the right.
Oh yeah, like I'm punching the ceiling, I know.
Shifting my weight.
Four more.
We're gonna double it up, nice and slow.
Looking good.
I love it.
It feels good.
Two more.
Last one.
Take it from the top, forward raise.
Looking good.
Go for it for J.B.
Squeezing, slowing it up.
Double.
All right, my abs are engaged.
Two more.
Last one.
Lateral on the right.
Squeeze.
Looking good.
Four more.
Oh, this feels good.
Slowing it up.
Double.
All right.
Two more for J.B.
Last one.
Upright, low, on the right.
Nice fluid motions.
I'm getting a little cardio after this at the same time.
You can customize your workout.
Let's double it up, nice and slow.
Looking good.
Two more.
Military press on the right.
I'm pushing.
Back straight, shift and wait.
Four more.
Looking good.
Double it up for O.J.B.
Squeeze.
Oh, ladies, how we feeling?
You're doing great out there.
Two more.
Last one.
And relax.
Stepping off the cable flex unit.
Stepping to the right.
The balls of the feet on the unit,
both handles in the left hand.
I'm getting ready to do a bicep curl.
Squeezing, bicep curl.
I like it.
Nice and strong.
I tell you, you can do this workout just about anywhere.
Give me four more.
Squeeze.
Two more.
All right.
Last one.
We're gonna step out in the backhand.
Stepping out.
Just as if you're doing a backhand in tennis.
We'll do a couple of sport-specific moves.
We're gonna do a set of eight.
And that makes halfway to four.
Squeezing, I like it.
I like it.
Nice and strong.
Two more.
Last one.
Let's come across with a forehand.
Forehand.
Again, just like a swimming tennis.
Good swing.
Nice and strong.
All right.
Halfway there, folks.
Halfway there.
Engage those abs.
Halfway there, engage those abs.
Looking good.
Two more.
Last one.
Let's come back in the chamber.
Stepping off the cable flex unit.
Stepping back on, balls of the feet on the unit.
Squeezing the abs.
We're gonna row a little bit.
We're gonna push off the balls of our feet.
We're gonna row right to left.
Engage the abs, bending forward.
Head up.
And let's row to the right.
Looking good.
Looking good.
Squeezing.
Four more.
I'm starting to sweat now.
Let's double it up.
Nice and slow.
Squeezing.
Two more for JB.
Last one.
Lateral raise on the right.
Swing.
Swing it with me.
You got it.
Four more with the swing.
Looking good.
Nice and strong.
Let's double it up.
Slow on the swing.
Squeezing.
All right.
Two more.
I wanna take it up in a bicep curl on the right.
I like it.
I'm engaged.
In the zone.
Four more.
Looking good.
Two more.
I'ma slow it up.
Double by.
Squeeze.
Power.
Looking good.
One more.
We're gonna take it from the top.
Let's row from the top.
How we doing, ladies?
We starting to sweat a little bit?
Looking good.
Four more.
Beautiful.
Let's double it up.
Nice and slow.
We got a total body workout here, folks.
And wait till we get to the abs.
One more.
Bicep curl on the right.
Squeeze.
Looking good.
We got eight at ease.
I'm halfway there.
First time around, just control the resistance.
Nice and easy.
Double up.
Squeezing.
Two more.
Last one.
And relax.
Stepping off the cable flex unit.
Let's go to the other side now.
This is your left side.
Both handles.
In the right hand.
Hands on the waist.
Back straight.
Squeezing the abs.
I'm bending those legs a little bit.
I'm gonna go into a bicep curl parade.
Squeeze.
Squeeze.
Giving you plenty of transition time.
Let's bicep curl.
Squeeze.
Looking good.
Oh, I'm starting to sweat.
Starting to sweat.
Yo, JB, four more.
Four more to the back.
Hang in there.
Give me two more.
Just two more.
Two more.
Let's step out in that back hand.
Step out.
Looking good.
As if you were on a tennis court.
Sports specific.
Perfect.
Four more.
Doing well.
Doing well.
I need two more.
Two more.
Working those shoulders.
Cross over with the forehand.
Looking good.
Nice range of motion.
One of the beauties of this piece of equipment.
You get resistance throughout the whole range of motion.
Just give me two more.
I need two more.
Two more.
Last one.
Coming back in the chamber.
Stepping off the cable flex unit.
Stepping back on the cable flex unit.
Balls of the feet on the base of the cable flex.
Heels on the floor.
We're gonna get ready to go to a squat.
One arm over the other.
From here, bending and squat.
Oh, I'm getting this whole body.
I told you I would.
Give JB just four more.
Four more.
Hang in there.
You're still O2.
You're O2.
You're O2.
Now keep this and just give me an upright row
with the movement.
Perfect.
Starting to add some things together.
I wanna layer a little bit.
Four more for JB.
Four more.
Hanging in there.
Two more.
We'll take the same movement
and just bring the row all the way up now.
All the way up.
Nice fluid move.
Pretty.
Starting to look pretty.
I like that.
I like it.
Four more.
Good range of motion.
I'm working those squats.
I'm working them.
Two more.
Last one.
And relax.
Stepping over with your left foot.
Stepping over with the right foot.
Stepping over with the left foot.
And now go into a modified,
a modified lunge.
Engage those arms.
You know what I'm getting ready to do.
I'm gonna go to a chest five,
four eight, begin.
Squeeze.
Squeeze.
Looking good.
Good form.
I like it.
Perfect.
Oh, give JB four more.
Squeeze in.
Just two more.
Don't give up on me.
Not yet.
We got too much to go.
And relax.
Arms back in the chamber.
Right over the shoulders.
Yes.
I'm getting ready to chest press.
Let's push out for eight.
Squeeze.
Squeeze in.
Looking good.
I like it.
I like it.
Powerful, powerful.
Give me two more.
Last one.
And holding back in.
Let's adjust for the triceps.
Elbows in, elbows in.
From here, let's pull up.
Squeeze up.
Looking good.
Oh, I'm starting to sweat.
Ladies, how are we feeling?
How are we doing?
We're getting the whole body.
I know it.
Four more.
Squeeze in.
Two more for me.
Last one.
Arms come back near the waist.
Stepping back with the right foot.
Over with the left foot.
Stepping with the right foot.
Now from here, let's step over to this side of the unit.
We're gonna pick it up a little bit.
We did some core movements.
We're gonna start with a forward raise.
With the right hand for four, forward raise.
Looking good.
Now let's do some upright rows.
Squeezing.
Little attitude for me.
Come back to that forward raise for me.
Perfect.
I like it.
I am really starting to sweat.
Upright row on the left for me.
Little attitude, little attitude.
Two more sets for me.
Forward raise.
Good form.
Pushing back with that opposite hand.
Upright row on the left.
You got it, you got it, you got it.
One more set for old JB.
Squeeze.
Squeeze.
Upright row for me.
All right.
Looking good.
And relax.
From here, stepping off the cable flex unit.
I like that so much.
I'm gonna do it on the other side.
Do it on the other side.
Squeezing.
Feet on the cable flex unit.
From here, forward raise on the left.
Looking good.
Upright row.
Squeeze.
Three more sets, you owe me three more.
I love that forward.
Forward raise.
Perfect.
And give me the upright.
That's it, I'm kinda making up my own movement
as I go along.
Two more sets.
Forward.
Squeezing.
Give me that old upright.
Good, good.
One more time.
Forward squeeze.
Looking good.
Upright.
All right.
And last one.
Let's relax.
Stepping off the cable flex unit.
Start to get in the zone a little bit.
Get carried away.
Stepping on the other side of the unit.
We're gonna step out real slowly.
And back in.
From here, stepping out.
Let's come across with the forearm.
Looking good.
Let's come back in the chamber.
And come back with the other one.
A little quicker.
Perfect.
Oh, this is a pretty move.
Again.
Let's do two more sets of this.
I like it.
Again.
Extend that spine.
One more for JB.
Little out of tune.
And relax.
Stepping off the cable flex unit.
We gotta do the other side.
We're gonna do it nice and slow the first time.
Great range of motion, keeping the resistance on.
Nice and slow, stepping out.
Looking good.
Coming across.
Coming across.
Coming back in the chamber for me.
And bringing the other one in the chamber.
Now just a little bit quicker.
Looking good.
Squeezing.
Three more sets for me.
Out of tune.
My Olympic pose.
Again, halfway there.
Perfect.
One more for JB.
Of course, and the girls.
And relaxing.
Looking strong.
Stepping off the cable flex unit.
Stepping closely on near the box.
I want you to straddle the box.
Squeeze your inner thighs.
Heels on the floor.
We're gonna swim, for lack of better words.
Full rotation.
We're gonna loosen up those shoulders.
We're gonna go counterclockwise first.
Get a full range of motion.
I rebuilt my shoulder this way.
Let me show you how.
Counterclockwise begin.
Squeezing.
All right.
That completes one set.
We're gonna do four, counter.
And we're gonna go clockwise.
Nice and slow.
Beautiful.
All right.
We're halfway there on that set.
Yo, one more to me.
One more.
Don't fade on me.
We still gotta work those abs
in the lower part of the body.
And relax.
We're gonna take it the other side.
From here, we're gonna come forward now.
We're gonna come forward.
Squeezing that ab.
Good range of motion.
Keeping the resistance on.
And begin.
Nice range of motion.
Perfect.
All right.
We're almost there.
We're almost there.
That's halfway.
Give me two more.
Good range of motion.
Big circles.
Stretching it out.
Last one.
Come on now, other side.
And relax.
That concludes our standing part
of the cable flex workout.
Great job.
You just finished your upper body standing segment.
If you have had enough,
feel free to stop here.
And just cool down.
Or continue on with us for the next segment.
Welcome to the cable flex
seated portion of the workout.
From here, I want you to flex your feet.
Keeping your back straight.
Engage the abdominal muscles.
Squeezing.
We're gonna start off with some simple movements.
We're gonna do a forward raise on the right.
Back straight.
Engage the abs again.
Squeeze, forward, raise on the right.
Looking good.
All right.
Just a set of eight, just a set of eight.
Looking good.
That's four, we're halfway there.
Looking good.
Squeezing.
Two more for me.
Now let's just double it up.
Both arms, both arms.
And then we're gonna pull all the way back.
Pulling back.
Again, that's a pretty move.
I like it.
Give old JB two more.
Two more, two more.
You can do it.
It's easy to do.
One more.
You control the resistance.
Lateral shoulder on the right.
Squeezing.
Looking good.
Halfway there on the lateral.
All right.
Engage those abs.
Keep the back straight.
Two more.
Don't quit.
Let's do both arms now.
Both arms, back straight.
Don't forget that for me.
That's the foundation.
Two more, two more.
One more.
I'm gonna take you into a row now.
Rowing on the right.
Squeeze.
Good.
Working those laps.
Fire up those muscles for me.
Fire it up.
Easy to do.
Four more.
Squeezing.
Just two more.
Just two more.
And both arms now.
Both arms.
Ladies, how we feeling?
I feel it.
I feel it.
I'll tell you what.
One more.
We're gonna take it from the top.
With a shoulder raise.
Squeeze.
Looking good.
All right.
Folks, this is really easy to do.
You can do it at home by the TV.
Simple.
Simple to do.
And you control the resistance.
Two more.
Let's do both arms, ladies.
Both arms.
Let's show them how it's done.
And pulling back.
Squeezing.
Feels good.
You owe me two more.
Two more for OJB.
Two more.
Squeezing.
One more.
Engage.
Let's go to a lateral shoulder on the right.
Squeeze.
We're doing well.
We're doing well.
Don't give up.
I know it burns a little bit.
It feels good.
Four more.
Squeezing.
Squeezing.
Back straight.
Remember to keep those feet flexed.
Let's do both arms.
Squeeze.
You owe me four on this.
You owe me four.
Two more.
Stay with me.
I'm with you every step of the way.
Let's row it.
Pulling.
That's it.
We owe eight on this.
We owe eight.
I am with you.
Hang in there.
Four more.
Squeezing.
Just two more.
Just two more.
Last one.
Both arms now.
Back straight.
Pull the heels back.
Engage all the muscles.
Squeeze.
Just one more for me.
One more.
And relax.
From here, we're gonna do that swim posture.
We're gonna pull back with the shoulder on the right.
Squeezing.
Back straight.
Pull the heels back.
Engage the abdominal muscles.
Pulling back.
Squeeze.
Looking good.
That completes one rep.
Perfect.
There's very few machines that you can do this with.
That's portable.
I mean, I can do this anywhere.
I even take it on the beach, believe it or not.
Squeeze.
Just give me one more set.
One more, one more.
One more, one more.
And relax.
From here, let's take it the other direction.
Squeeze.
Big circles.
As I might have mentioned before,
I dislocated my shoulder,
and this is one of the postures I use
to rebuild my shoulder.
Great exercise.
Two more for me.
Ladies, how we doing?
We hanging in there?
All right, let's give one more.
One more, one more.
Keeping the power on.
Still in the zone with you.
Hanging in there.
And relax.
Wow, you just completed
the seated portion of the cable flex workout.
Great job.
You're gonna love this.
Lying down in seated postures on the cable flex.
Let's do some more exercises.
From here, let's lie back.
Let's engage the abdominal muscles.
Let's flex the feet.
I'm getting ready to do a bicep curl.
Lengthen the spine.
Bicep curl.
Squeeze.
Looking good.
Squeezing it.
Four more.
Breathing, breathing with me.
Breathing, breathing with me.
Good, good, good.
Keep it up.
Let's double it up.
Perfect.
It's a lot of fun.
I'm starting to feel it.
Forward, raise on the right.
Looking good.
Ladies, how we feeling?
Good.
You can't be on a beach doing it.
You can be on a beach.
You can take this unit anywhere.
You really can.
That's so, absolutely.
From here, let's double it up.
Two arms.
Squeezing.
Looking good.
I need two more.
I do need two more.
Lateral, on the right.
Lateral on the right.
Engage those abs.
Lengthen the spine.
Looking good.
Perfect.
Four more for JB.
Four more.
Everybody watching at home,
I know you're doing it on your carpet or outside.
You're having fun.
Let's double it up.
Squeezing.
Doubling it up.
Nice.
Do it with the breath for me.
Lengthen the spine.
One more, one more.
Upright row, on the right.
Squeezing.
Looking good.
Perfect.
All right.
Give me four more.
Squeezing, squeezing.
Looking good.
Let's squeeze that ab,
and now let's double it up.
Double it up.
This is so easy to do.
You control the resistance.
Two more.
We're gonna take it now all the way over the head.
Hit it.
You got it.
Speed it up just a little bit for me.
Looking good.
Two more.
Last one.
I need a military press on the right.
Hit it.
Squeezing.
Looking good.
We're gonna do eight of these.
We're gonna do eight of these.
Four more for JB.
Four more.
Squeezing the ab.
Don't let go of that ab.
Two more.
I'm with you.
I really am with you.
Every movement.
Let's double it up.
Double it up.
Squeezing.
Engaging all muscles.
Flexing the feet.
I need two more.
Last one.
Let's relax.
Bring it all the way down.
I need to do this all the way around.
One more time.
We're gonna start with that bicep curl.
Ladies, you ready for me?
Squeezing.
Engage the abs.
Flex the feet.
This is gonna be fun.
We know it.
Bicep curl.
Squeeze.
Looking good.
I like it.
I like it.
Four more, ladies.
Four more.
They're following along.
This is easy to do.
Easy to do.
Squeezing.
Double it up for me.
Double it up.
Perfect.
Good range of motion.
Good range of motion.
You owe me two.
You owe me two.
I need a forward raise on the right.
Squeezing.
Looking good.
I'm feeling the burn, ladies.
I am feeling it.
Looking good.
Looking good.
Four more for me.
Four more.
This is something else.
This is something else.
Let's double it up.
Let's double it up.
Good, double.
Looking good.
Give me two more.
Don't quit on me.
Don't quit.
I'm with you.
Do not quit.
Hang in there.
Give me a ladder on the right.
Ladder on the right.
Good range of motion.
Get a stretch out of it.
The resistance is on and all ranges of motion.
Four more.
Back straight.
I'm still lengthening that spine.
Two more.
I'll tell you what.
I wanna double it up from here.
Let's double.
Squeezing.
I'm engaged.
I'm in the zone.
I am in the zone with you.
One more.
I need an upright row on the right.
Upright row on the right.
Squeezing.
I'm pulling with you.
I'm pulling.
Four more.
Don't quit on me now.
Don't quit.
Just follow along.
Just two more with me.
Just two more.
Let's double it up.
With the breath, lengthen that spine.
Don't forget to flex those feet.
Two more for JB.
Two more.
Last one.
All the way up now.
All the way up for four.
Nice fluid motion.
Hold.
Just give me two more.
Just give me two more.
Last one.
Military press on the right.
Squeezing.
Straight up for me.
You got it.
That's it.
We owe eight here.
We owe eight.
I owe four to the bank.
Four to the bank.
Hang in there.
I'm pushing.
I'm getting into a rhythm.
I'm in a rhythm.
Hang in there.
Let's double it up.
Double it up.
Squeezing.
Squeezing.
Two more, ladies.
Two more.
Last one.
And relax.
From here, let's do those big circles.
That swimming technique that we did seated and lying down.
I'm flexing the ab.
I'm pulling my feet back.
I'm lengthening the spine.
Getting ready.
From here, circles for me.
Looking good.
Perfect.
That completes one.
Looking good.
That's two.
Breathe with me.
Breathe with me.
Breathe with me.
Don't give up.
This is an important exercise.
Last one.
Last one.
Last one.
Hang in there.
Hang in there.
Let's go the other way.
The other way.
Begin.
Oh, good range of motion.
How's it feel, ladies?
This exercise actually, it feels good though.
It feels good.
It feels good.
Looking good.
Two more.
Two more.
Two more.
I'm with you.
I'm breathing with you.
I'm still lengthening that spine.
My abdominal region is still engaged.
Last one.
Last one.
Feels good.
And relax.
We have just completed the seated and lying down section
of the cable flex workout.
Great job.
You can stop here and cool down
or continue along with us for the final segment.
The hips, thighs, and abs.
What you're gonna do here is have your leg attachments,
the Velcro attachments, already on.
You're gonna hook up to both legs.
And then what we're gonna do is we're gonna start working
on the inner thigh area.
It's gonna be a lot of fun.
From here, let's lie down.
Let's point the toes back straight.
Engage the abdominal muscles.
We're gonna take a set of eight
with the feet coming up, pointing to toes, squeezing up.
Looking good.
All right.
We're halfway there.
That's four.
Squeezing.
You can do it.
I know you feel it.
Two more.
And relax.
From here, let's pull the heels back.
Flex the feet.
Same motion.
From here, up.
Squeezing.
Looking good.
Engage those ab muscles.
You're doing well.
I know you feel it.
Ladies, how we feel?
Squeezing, squeezing.
Just two more.
Just two more.
And relax.
From here, keep the feet flexed.
We're gonna go to a hamstring curl.
Begin.
That's it.
Good range of motion.
Keeping the foot flexed.
Still engaging the abdominal muscles.
Looking good.
Give me four more.
Just four more.
Squeezing.
Squeezing.
Breathing with it.
Breathing with it.
One more.
And relax.
From here, let's switch over to the other side.
Just pivot the other way.
The whole body.
Get into a comfortable position.
Point the feet.
And begin.
That's it.
Looking good.
That's two.
We're halfway there.
Two.
Four more for me.
You're doing well.
Breathing.
I know you feel it.
Last one.
Let's bring the heels in.
Flexing the foot.
Same movement.
Bring it up.
Squeezing.
Good job.
Good job.
You're doing well.
You're doing well.
Don't quit.
Don't quit.
Good for your body.
You owe me two more.
Just give JP two more, two more.
And last one.
From here, we're gonna go into a hamstring curl.
Keeping the feet flexed.
Nice and strong.
Curl it.
Squeezing.
Looking good.
You could rest the feet in between.
Your option.
You control the resistance.
And as you know, you can do this anywhere.
Anywhere.
Two more for me.
Two more.
And last one.
Just last one.
And relax.
From here, we're gonna come up.
I wanna work the legs a little bit.
So I'm gonna take the cable flex unit
and I'm gonna bring it around to the side here.
Get comfortable.
You could be on a mat or on a carpet.
From here, I'm gonna put my feet on the cable flex base.
I'm gonna come down.
I'm gonna bring the cable flex towards me.
I'm gonna move my feet together on a 90 degree angle.
Lying back, taking a deep breath.
I'm gonna do some leg extensions.
Working those quadriceps.
From here, we're gonna pull up and extend out.
Begin.
Squeeze.
Looking good.
Nice and strong.
Beautiful.
In the zone, woman.
In the zone.
Looking good.
Looking good.
Hang in there.
Perfect.
Just one more to complete that first eight.
All right, I need another eight.
Another eight.
Looking good.
That's two.
Perfect.
We're halfway there, folks.
We're halfway there.
Looking good.
Two more, ladies.
Two more.
At home, they're hanging with us and relax.
Okay, from here, my feet come all the way down.
I'm gonna bring the cable flex unit.
I'm gonna come up a little bit
and I'm gonna bring it down.
I'm gonna put my heels on top of the cable flex unit
and I'm gonna lie down.
I wanna do two sets of eight.
I'm gonna bring my heels to my knee from here.
Squeezing the ab.
Squeezing.
Let's bring it up nice and slowly.
Begin.
Looking good.
Flex that foot for me.
All right, squeeze.
Perfect.
Nice and strong.
Looking good.
Keep on going for me.
Keep on going.
You're doing really well.
You're doing well at home.
I know you're starting to feel it.
We need another eight.
Another eight.
Squeezing.
All right, four more.
Looking good.
Two more for OJB.
I'm still with you.
I'm still with you.
And relax.
From here, I'm gonna lie down.
I'm gonna point my toes.
I'm gonna get ready to do legs moving forward,
up and down.
Squeezing the abdominal region.
Forward leg up.
Oh, I'm getting a stretch out of it.
I like it.
I like to get a little resistance with the stretch.
Perfect.
Give OJB four more.
Four more.
Looking good.
Squeezing.
I just want one more on that other side.
Now all I'm gonna ask you to do is flex the foot
and continue.
Flex it.
That's it.
You got it.
You're doing well.
Don't give up.
We're so close.
We're so close.
Don't give up.
Still working it with you.
This is a workout you can do just about every single day.
Every single day.
Just give OJB two more.
Just two more.
Only one more.
One more.
And relax.
From here, let's bend the legs
and put them on top of the cable flex.
From here, we're gonna pull up a little bit.
We're gonna put our hands
in the back of our head
or on the side of our ears.
We're gonna do some crunches.
The right knee is coming up.
Squeezing those abs.
Engage.
Fire them up.
And begin.
Squeeze.
Nice and slow.
That's it.
Oh, I'm feeling it.
I'm feeling it.
Ladies, how we doing?
Don't fade.
Don't fade.
Nice and slow.
Stay in the gaze.
Good, good, good, good.
Two more.
Now we'll complete one set of ours.
Two more.
Looking good.
Let's do another set.
Come on, we can do it.
Another set.
Squeezing.
That's it.
Perfect.
I'm halfway there, Allison, Lauren.
I'm halfway there.
Squeezing.
Two more.
Let's go straight now.
Let's just go straight up and do it.
Straight up, squeezing.
I like it.
Oh, I'm with ya.
I'm with ya.
Four more.
Four more.
Four more.
Don't lose it.
Don't lose it.
Two more, ladies.
Two more.
Two more at home.
And relax.
We have completed our basic cable flex workout.
Great job.
You did terrific.
With all my workouts, I end off with a stretch.
From here, let's take a deep breath
and go down into a hamstring stretch.
Pull those heels back if you can.
Don't forget to breathe.
Only go down as far as you feel is necessary.
And come up nice and slowly.
From here, bring your hands behind your lower back.
Keep your arms slightly bent and soft.
And lean back.
Chest forward.
Shoulders straight.
And relax.
And relax.
From here, let's bring both feet in
into a butterfly stretch.
And go down nice and slow.
Squeezing.
Don't forget to breathe.
Keeping those hip flexors nice and loose.
And coming up slowly.
From here, let's bring the left foot out.
Keeping the foot flexed if you can,
pulling the heel back.
And going out over ever so slowly.
Good.
Squeezing that abdominal region.
And come back slow.
Let's go back into the butterfly stretch.
Keeping that breathing there.
Don't forget to breathe.
And going down.
Squeezing.
Breathing.
Breathing.
Relaxing the body.
And coming up slowly.
Now let's take the right leg out.
Flexing the foot if you can.
And coming over, opening up those hip flexors.
Looking good.
And coming back.
Good stretch.
Back in the butterfly, one more time for me.
And going down.
Breathing.
Open up those hips.
Visualize it.
Back still straight.
Coming up slowly.
Taking a big deep breath.
And relax.
Folks, you did a terrific job with the cable flex workout.
Great job and good luck.
And we'll see you next time.