0 
0 Today’s…
Cardio Round 1…
Weights Round 1…
Cardio Round 2…
For the second round of cardio, we are going to do the same thing as the first round. Try to increase the intensity if you can.
Weights Round 2…
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.
Cardio:
– 1 minute speed 5-7
– 2 minute speed of 6-8
– 1 minute speed 7-9
– 30 second speed 9-11
– 1 minute speed 5-7
– 30 second speed 9-11
– 30 second walk
Weights
– 2 sets of:
– dumbbell squat – 30 seconds
– backwards lunges – 30 seconds
– wide pushups – 30 seconds
– burpees – 30 seconds
– regular pushups – 30 seconds
– mountain climbers – 30 seconds
– high plank – 30 seconds
Cardio
– repeat cardio above
Weights
– 2 sets of:
– toe touches – 30 seconds
– knee drivers – 30 seconds (15 seonds each leg)
– kettlebell swings – 30 seconds
– bicep curls – 30 seconds
– tricep extensions – 30 seconds
– burpees – 30 seconds
– high plank – 30 seconds
Less Intense Version:
Cardio:
– 1 minute speed 5-7
– 2 minute speed of 6-8
– 1 minute speed 7-9
– 30 second speed 9-11
– 1 minute speed 5-7
– 30 second speed 9-11
– 30 second walk
Weights
– 1 set of:
– dumbbell squat – 30 seconds
– backwards lunges – 30 seconds
– wide pushups – 30 seconds
– burpees – 30 seconds
– regular pushups – 30 seconds
– mountain climbers – 30 seconds
– high plank – 30 seconds
Cardio
– repeat cardio above
Weights
– 1 set of:
– toe touches – 30 seconds
– knee drivers – 30 seconds (15 seonds each leg)
– kettlebell swings – 30 seconds
– bicep curls – 30 seconds
– tricep extensions – 30 seconds
– burpees – 30 seconds
– high plank – 30 seconds
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).
