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0 Today’s…
Cardio Round 1…
To start off the workout we are going to be doing a HIIT treadmill interval run. The reason I enjoy doing these so much is because it gets my heart racing. This increase the flow of blood throughout the body, getting you ready for the workout ahead of you. If you haven’t been doing the HIIT treadmill runs, challenge yourself and give it a try and see how you like it. Here is the cardio:
Treadmill
– 1 minute speed 5-7
– 1 minute speed 6-8
– 1 minute speed 7-9
– 30 seconds speed 8-10
– 30 seconds speed 5-7
– 30 seconds speed 9-11
– 30 seconds cool down walk
In today’s workout, there is only going to be 1 round of weights which we will go through pretty fast. This is going to be a time based workout where we will do 4 sets of 4 exercises, all for 30 seconds, followed by a 20 second rest. This should keep the workout moving while also getting the most out of it. Here is the weights workout:
– 4 rounds of the following:
– 30 seconds dumbbell bench press
– 30 seconds dumbbell flyes
– 30 seconds bench dips
– 30 seconds push ups
– 20 seconds rest
Cardio Round 2…
For our second round of cardio we are going to repeat the HIIT treadmill run we did in the first round.
Treadmill
– 1 minute speed 5-7
– 1 minute speed 6-8
– 1 minute speed 7-9
– 30 seconds speed 8-10
– 30 seconds speed 5-7
– 30 seconds speed 9-11
– 30 seconds cool down walk
Abs…
We are going to do some quick ab workout today and do 3 rounds of plank where we hold it for 1 minute. If you start to feel fatigued before the first minute, change it to a high plank or side plank. Just keep yourself from going down to the ground!
Stretch
To end the workout, stretch out those muscles to prevent soreness and injury. Recovery is the most important part after working out, so make sure to take care of your body and it will take care of you. Stretch it out for a total of 10 – 15 minutes depending on how much time you have.
Less Intense Version:
Demo of Exercises:
Takeaways
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