You will need a towel, ball and the cable machine, water for drinking during exercise.Warm up first for seven to 10 minutes before you start you.

You can start with the SHOULDERS. Move the cables to the bottom of the tower and select an appropriate weight.

Grasp the cables and hold them at shoulder height , palms facing forward this will be your starting position.  Keeping your head and chest up , extend through the elbow to press one side directly overhead after pausing at the top, return to the standing position and repeat on the opposite side.

Select a weight and hold the handle of the low pulley with your right hand, bend at the waist until your torso is nearly parallel to the floor. Your legs should be slightly bent with your left-hand placed on your lower left thigh. Your right arm should be hanging from your shoulder in front of you and with a slight bent. To the side until the arm is parallel to the floor and in line with your right ear. Breath out as you perform this step. Slowly lower the weight back to the starting position as you breathe in. Repeat for the recommended amount of repetitions and repeat with the other arm.

CABLE CHEST PRESS, adjust the weight and be seated , gasping the handles, your upper arm should be about 45 degrees to the body with your head and chest up. The elbows should be bent to about 90 degrees.

This will be your starting position. Begin by extending through the handles retracted as you execute the movement.

After pausing at full extension, return to the starting position on the cables you can also do this movement with your back off the pad, at an incline or decline or alternative exercises for cable chest press.

Connect a standard handle to each arm of a cable machine , position them in the most downward position . Grab a ball and position it in front and centre of the cable machine lye down on the ball with the small of your back arched around the ball. Your rear end should be close to the floor without touching it with both hands, reach back and grab the handle of each cable with your feet positioned in a wide stance extend your arms straight out in front of you in between your knees. your hands should be at knee level. Keep your arms straight and in line with the upward angle of the cable.

Elevate your torso in a crunching motion without dropping or bending your arms . Slowly descend back to the starting position with your back to the starting position with your back arched around the ball and your abdominals elongated. Repeat the same series of movement to 20 repetitions . Lower your arms down to your side keep them straight. Start doing alternating side bends reach for your heels arch your back around the ball before each repetition to fully elongate your abdominals .

Begin side ways to the cable  with the pulley at the lowest setting. Bring your hand up to your shoulder to your racked position. Step away from the cable and the feet hip width apart brace your core to stand straight and tall. The cable will try to pull your upper body sideways, so you have to use your core to stay up right.

Next take a step toward the cable into a lateral lunge. Do not allow the cable to pull your upper body out of line with your knee as you sit your hips back and descend into the lunge position. Explosively push yourself back to the starting position and repeat. Then you do your cool down.