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0 Today’s…
Cardio Round 1…
Weights Round 1…
The first round of weights will be a 4 round circuit with 4 different exercises. Our major lift for this circuit is barbell squat. Challenge yourself by increasing the weight after each set. Some of the exercises you can either use dumbbell or barbell so that is totally up to you. Be sure to isolate the muscles for the best results. Try to minimize the amount of time you rest in between each set as well. This will increase the overall intensity of the workout.
Cardio Round 2…
For the second round of cardio, we will hop on a bike for about 8 minutes. This will help keep the legs loose for the last round of weights along with keeping up the intensity.
Wights Round 2…
We will be using machines for the second round of weights, except for the lunges. When doing lunges, you can choose whether or not you want to do them with weight.
Abs
We will do some quick ab work to get the core burning. I did toe touches and oblique dips with a 45 pound plate to make it more challenging. Feel free to use no weight if it is easier for you.
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
– 10 minute warmup run
Weights round 1
– 4 rounds of:
– 10 reps of barbell squat
– 10 reps of barbell front squat
– 10 reps of dumbbell dead lifts
– 10 reps of calf raises
Bike
– 8 minutes
Weights round 2
– hip adduction 4×10
– hip abduction 4×10
– lunges 4×10
– leg extensions 4×10
Abs
– weighted toe touches 3×15
– weighted oblique dips 3×10 (each side)
– low leg raise hold for 1 minute x 3
Less Intense Version:
Treadmill
– 10 minute warmup run or incline walk
Weights round 1
– 3 rounds of:
– 10 reps of barbell squat
– 10 reps of barbell front squat
– 10 reps of dumbbell dead lifts
– 10 reps of calf raises
Bike
– 8 minutes
Weights round 2
– hip adduction 3×10
– hip abduction 3×10
– lunges 3×10
– leg extensions 3×10
Abs
– toe touches 3×25
– russian twists 3×30
– low leg raise hold for 45 seconds x 3
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).
