Circuit training can be performed by alternating a cardiovascular exercise with a strength training exercise, or by using only strength training exercises. A cable machine provides an effective strengthening tool for a full-body circuit workout. Perform each exercise on the cable machine for eight to 10 repetitions per set. One time through all the exercises completes one circuit, and you may do as many as four circuits.
Arm Curl
A cable machine has a variety of handles and clips. For an arm curl to strengthen your biceps, you will need a straight bar clipped onto a bottom pulley. Perform this exercise by standing tall and holding the bar at hip level with palms up and then bending your elbows to raise the bar to your shoulders.
Arm Extension
To strengthen the back of your upper arm -- the triceps -- attach a wavy bar to a top pulley. For the extension, hold onto the bar with palms facing down and your arms bent at a 90-degree angle. Push the bar down as you straighten your arms and then bend, returning to the starting position.
Seated Row
Your straight bar attached to a lower pulley can be used to strengthen your back. For a seated row, begin by sitting with your feet facing the bar and holding onto the bar with your palms facing down. Straighten your legs and then pull the bar in to your waist and bring your elbows behind your body.
Upright Row
The straight bar on the bottom can also be used for an upright row, which exercises your shoulders. Stand and hold the bar with your palms facing your body and your hands at hip level. Perform the row by leading with bent elbows to raise the bar to chest height.
Cable Crossover
You will need two handles attached to both column top pulleys for a chest exercise called the cable crossover. Hold a handle in each hand and stand in between the columns with your right foot in front of your left. Perform the exercise by leaning forward slightly and straightening your arms out to the sides and then closing the arms toward each other.
Hip Abduction
To strengthen the outer thigh, you need a strap attached to a lower pulley. The strap will wrap around one ankle, and this leg should be positioned toward the center of the cable machine. Shift your weight onto your opposite leg and then lift the strapped leg to your side.
Side Bend
You can keep the strap attached to the bottom or replace it with a handle to perform a side bend. Stand tall with your side toward the weight stack and hold onto the handle with the closest hand. Perform a side bend by bending away from the weight stack.
Cardiovascular
If you want to include cardiovascular training in this workout, add movements such as walking, jogging, or marching in place for one to two minutes after each strengthening exercise.
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