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0 Today’s…
Cardio Round 1…
Weights…
We will only be doing one round of weights today. To start it off, we will do barbell bench super-set with bench dips. There are a total of 9 exercises and some super-sets mixed in. When you super-set exercises, that means you immediately do the second exercise once you have finished the first. 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 our second round of cardio we are going to do the stairmaster for 8 minutes. Make this as intense as you want. This is designed to keep the overall intensity of the workout up.
Abs…
We will end our workout with abs. I have been incorporating weight into my exercises, so feel free to do the same and challenge 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 (everything is at a 2 percent incline)
– 1 minute walk
– 5 minute jog
– 30 seconds high intensity
– 1 minute jog
– 30 second high intensity
– 1 minute jog
– 30 second high intensity
– 2 minute jog
Weights
– barbell bench 4×10
– superset with bench dips 4×10
– barbell incline bench 4×10
– superset with plate raises 4×10
– dumbbell alternating press 4×10 (each arm)
– superset with dumbbell flies 4×10
– dumbbell pullover 4×10
– (high) cable flies 4×10
– (low) cable flies 4×10
Stairmaster -8 minutes
Abs
– weighted toe touches 4×15
– weighted oblique dips 4×10 (each side)
– weighted v-ups 4×10
Stretch it out!
Less Intense Version:
Treadmill
– 10 minute incline walk or jog
Weights
– barbell bench 3×10
– superset with bench dips 3×10
– barbell incline bench 3×10
– superset with plate raises 3×10
– dumbbell alternating press 3×10 (each arm)
– superset with dumbbell flies 3×10
– dumbbell pullover 3×10
– (high) cable flies 3×10
– (low) cable flies 3×10
Stairmaster -8 minutes
Abs
– weighted toe touches 3×25
– weighted oblique dips 3×10 (each side)
– weighted v-ups 3×10
Stretch it out!
Demo of Exercises:
Dumbbell incline bench press
Plate Raises
Dumbbell flies
High Cable Fly
Low Cable fly
Bench dips
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).
