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0 Today’s…
Cardio Round 1…
Weights Round 1…
The first round of weights will be focusing on doing bench press (can be either dumbbell or barbell). You should gradually increase the weight throughout this exercise, since the number of reps goes down. 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. We will also be doing a quick circuit with 3 exercises, all working on the incline bench press.
After the circuit we are going to do some high and low cable flies for 4 sets, all at 10 reps a piece. Challenge yourself here and increase the weight if sets become too easy for you.
Cardio Round 2…
For our second round of cardio we are going to hit the stairmaster machine for only 5 minutes. Since we are here for a short period of time, do this exercise with high intensity for all 5 minutes.
Abs…
We will end the workout with 4 rounds of 1 minute planks. This will really work your core, so be sure to put a lot of focus there and isolate those muscles.
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:
Final 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).
