Achieving a strong, sculpted lower body doesn't have to be complicated. With the Ares™ 2.0 cable machine and a few key simple pieces of equipment, you can perform a comprehensive and enjoyable workout right in your home gym. This will walk you through a complete lower-body routine that targets your quads, hamstrings, glutes, and calves. So, let's get ready to rock your lower body with the Ares ™ 2.0.
Warm-Up Before Leg Day (10 minutes)
Band Walks (3 minutes)
Equipment Needed: Resistance band
Instructions:
- Pull the resistance band just above your knees. Circle Hip Bands are excellent for this.
- Stand with feet shoulder-width apart and lower into a slight squat.
- Step sideways to the right, maintaining tension on the band, then step back to the left.
- Repeat for 1.5 minutes in each direction.
Glute Bridges (2 minutes)
Equipment Needed: Resistance band, exercise mat. You can also use a yoga mat.
Instructions:
- Lie on your back with knees bent and feet flat on the floor, resistance band around thighs.
- Lift your hips towards the ceiling, squeezing your glutes at the top.
- Lower back down and repeat.
Dynamic Hamstring Stretch (3 minutes)
Equipment Needed: Exercise mat.
Instructions:
- Stay on the mat and extend one leg out straight. You can also do this standing up (see image).
- Bend forward from your hips, reaching towards your toes.
- Hold for a few seconds and switch legs.
- Keep alternating for 3 minutes.
Note: When warming up to lift weights, dynamic stretching is more beneficial than static stretching. Static stretching before a workout when the muscles are not yet warm may actually increase the risk of injury. Save static stretches for after your workout, when your muscles are warm and more pliable. Read more about how to warm up before lifting weights here.
High Knees (2 minutes)
Instructions:
- Stand up and get ready to elevate that heart rate.
- Run in place, bringing your knees as high as possible.
- Keep this up for 2 minutes, and you're all warmed up.
The Main Event: Ares ™ 2.0 Lower Body Workout (45-50 minutes)
Time to get down to business with the Ares ™ 2.0 cable machine. Each exercise will target different muscle groups, ensuring you get a comprehensive lower body workout.
Cable Squats (4 sets of 12 reps)
Equipment Needed: Ares ™ 2.0 cable machine, straight bar attachment
Instructions:
- Attach a straight bar to the low pulley.
- Stand facing the machine, holding the bar with an overhand grip.
- Step back slightly, feet shoulder-width apart.
- Squat down, keeping your chest up and knees behind your toes.
- Push through your heels to return to standing. Feel the burn in those quads and glutes.
Cable Deadlifts (4 sets of 12 reps)
Equipment Needed: Ares™ 2.0 cable attachment, straight bar attachment
Instructions:
- Keep the straight bar on the low pulley.
- Stand facing the machine, feet hip-width apart.
- Bend at your hips and knees to grasp the bar.
- Keeping your back straight, stand up, lifting the bar.
- Lower it back down with control. Hello, hamstrings and glutes!
Cable Kickbacks (3 sets of 15 reps per leg)
Equipment Needed: Ares™ 2.0 cable attachment, ankle cuff
Instructions:
- Attach an ankle strap to the low pulley and fasten it to your ankle.
- Face the machine and hold onto it for support.
- Kick your leg back, squeezing your glute at the top.
- Slowly return to start. Switch legs after each set.
Cable Lunges (3 sets of 12 reps per leg)
Equipment Needed: Ares™ 2.0 cable attachment, D-handle
Instructions:
- Use a single handle attachment on the low pulley.
- Stand facing away from the machine, holding the handle in one hand.
- Step forward into a lunge, keeping your knee behind your toes.
- Push back to starting position. Switch legs after each set.
Cable Adductor/Abductor Pulls (3 sets of 15 reps per leg)
Equipment Needed: Ares™ 2.0 cable attachment, ankle cuff
Instructions:
- Attach the ankle cuff to the low pulley.
- For adductors: Stand sideways to the machine, with the strapped leg farthest away. Pull your leg across your body.
- For abductors: Switch the direction, so the strapped leg is closest to the machine. Pull your leg away from your body.
Cable Calf Raises (4 sets of 20 reps)
Equipment Needed: Ares™ 2.0 cable attachment, straight bar
Instructions:
- Attach the straight bar to the low pulley.
- Stand facing the machine, holding the bar with an overhand grip.
- Raise up onto your toes, squeezing your calves at the top.
- Lower back down and repeat. Feel those calves working!
Cool Down After Leg Day (5-10 minutes)
You've worked hard, now it's time to show your muscles some love with a proper cooldown.
Hamstring Stretch (2 minutes)
Equipment Needed: Exercise mat
Instructions:
- Sit on the mat with one leg extended and the other bent. If you need help reaching your toes, you can use a Yoga Mat Carry Strap.
- Reach toward your toes, feeling a stretch in your hamstring.
- Hold for 1 minute per leg.
Quad Stretch (2 minutes)
Instructions:
- Stand up and hold onto the machine for balance.
- Pull one foot toward your glutes, feeling the stretch in your quad.
- Hold for 1 minute per leg.
Glute Stretch (2 minutes)
Equipment Needed: Exercise mat
Instructions:
- Sit on the mat with one leg crossed over the other.
- Hug the crossed leg toward your chest.
- Hold for 1 minute per side.
Calf Stretch (2 minutes)
- Stand facing the machine, with one foot back and the other forward.
- Push against the machine, feeling the stretch in your back calf.
- Hold for 1 minute per leg.
FAQs
What are the benefits of using the Ares™ 2.0 cable machine?
The Ares™ 2.0 cable machine offers versatile and adjustable resistance, making it perfect for targeting various muscle groups with precision. It enhances workout efficiency and helps in achieving balanced muscle development. Read more about the Ares™ 2.0 attachment here.
How often should I perform a lower body workout?
For optimal results, aim to train your lower body 2-3 times per week, allowing at least one day of rest between sessions to let your muscles recover and grow.
Can beginners use the Ares™ 2.0 cable machine?
Absolutely! The Ares™ 2.0 cable machine is suitable for all fitness levels. Beginners should start with lighter weight and focus on proper form before gradually increasing resistance.
Is warming up really necessary before starting the workout?
Yes, warming up is essential to prepare your muscles and joints for the workout, increase blood flow, and reduce the risk of injury. It ensures you perform exercises more effectively and safely.
How can I progress with my cable machine workouts?
To progress, gradually increase the resistance or weight on the cable machine, try new exercises, or add more sets and reps. Consistently challenge your muscles to continue making gains.
What should I do if I experience pain during the workout?
If you experience pain (not to be confused with the usual workout burn), stop immediately and consult a healthcare professional. It's important to differentiate between muscle fatigue and actual pain to avoid injury.
Bottom line: The Ares™ 2.0 cable attachment provides a comprehensive and enjoyable lower body workout that can be adapted for all fitness levels. Remember to warm up properly, maintain good form, and cool down to maximize your results and stay injury-free. With consistent effort and the right techniques, you'll see significant improvements in your strength and muscle tone. Happy lifting!
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