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0 Today’s…
Cardio Round 1…
Weights Round 1…
Will 6 difference exercise, shooting to do a total of 4 sets for each exercise. For some of the exercises, if you would rather use a barbell or an EZ-curl bar, feel free to do so. Be sure to isolate the muscles for the best results. Try to minimize the amount of time you rest in between each round as well. This will increase the overall intensity of the workout.
Cardio Round 2…
For our second round of cardio we are going to hit the stationary bike! I usually don’t do the bike so I figured this could be a good way to change things up. Start off doing a 1 minute warm up and then increasing the intensity for the next 2 minutes. Ultimately doing high intensity for one minute followed by 1 minute of medium then one more minute of high before bringing it back down to a low intensity level. This should keep your heart rate high through the duration of abs.
Abs…
Instead of doing a second round of weights today, I have decided to do abs instead (crunched with time). To try and build those ab muscles, I have incorporated weight into the exercises.
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:
Barbell Shrug
Dumbbell Bentover row
Dumbbell front raises
Dumbbell lateral raises
Cable Lat Pull Down
Cable row
Face pulls
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About the Author
Bobby Petrillo is 24 years old from Charlotte NC. He went to UNCW where he studied accounting and has been working in the IT Audit space since graduating in 2017. Fitness has always been a big part of his life ever since freshman of high school. He is passionate about sharing his health and exercise knowledge to help others achieve their goals.
