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0 Today’s…
Cardio Round 1…
Weights Round 1…
Cardio Round 2…
For our second round of cardio we are going to hit the stairmaster for a quick 8 minutes but be sure to do this at a medium to high intensity to keep the intensity of the workout up!
Weights Round 2…
The second round of weights is going to be like the first but instead we are going to be using cable machines instead of free weights. We are going to be doing 4 rounds of 4 exercises, all at 12 reps a piece. This is going to keep the intensity of the workout high!
Abs…
To end the workout, we are going to do a 3 round time based ab circuit. Each round will be made up of 4 exercises, doing each exercise for either 30 or 15 seconds. This circuit is designed to strengthen your core as a whole. Push yourself!
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.
Treadmill
– 6 minute jog
Weights round 1
– ez bar curls 4×12
– overhead ez bar skull crushers 4×12
– dumbbell curls 4×12
– dumbbell tricep extension 4×12
Cardio round 2
– 8 minute stair master
Weights round 2
– one arm cable curls 4×12
– 0ne arm cable tricep extensions 4×12
– cable curls 4×12
– tricep pull downs 4×12
Abs
– 3 rounds of the following:
– 30 second high plank
– 30 second elbow plank
– 15 second right hand left foot off the ground
– 15 second left hand right foot off the ground
Less Intense Version:
Treadmill
– 6 minute jog
Weights round 1
– ez bar curls 3×12
– overhead ez bar skull crushers 3×12
– dumbbell curls 3×12
– dumbbell tricep extension 3×12
Cardio round 2
– 8 minute stair master
Weights round 2
– one arm cable curls 3×12
– 0ne arm cable tricep extensions 3×12
– cable curls 3×12
– tricep pull downs 3×12
Abs
– 2 rounds of the following:
– 30 second high plank
– 30 second elbow plank
– 15 second right hand left foot off the ground
– 15 second left hand right foot off the ground
Demo of Exercises:
Takeaways
If you are looking for more workout of the day ideas, be sure to go check out our page here for more.
If workout of the day isn’t really your thing, we have workout plans and progression programs here! Be sure to check them out and find what workout plan is best for you (lean mass or strength).
