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0 Today’s…
Cardio Round 1…
Weights…
For this workout we will only be doing 1 round of weights but we will superset all sets with another exercise. You should be able to crank out 8 exercises in about 20 minutes or so. Most of the work will be with dumbbell besides the last set which will be done with cables.
Abs…
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
– 12 minute warm up run, for the last 3 minutes increase the speed 1 mph
Weights:
– dumbbell shoulder press 4×10
– superset with lateral raises 4×10
– dumbbell arnold press 4×10
– superset with dumbbell bentover row 4×10
– dumbbell upright row 4×10
– superset with dumbbell shrug 4×15
– face pulls 4×12
– superset with cable row 4×10
Abs – 5 minute plank (try to do it without a rest!)
– 1 minute high plank
– 30 second elbow plank
– 1 minute raised leg plank (30 seconds each leg)
– 1 minute side plank (30 seconds each leg)
– 30 seconds high plank
– 1 minute elbow plank
Less Intense Version:
Treadmill
– 10 minute warmup jog or incline walk
Weights:
– dumbbell shoulder press 3×10
– lateral raises 3×10
– dumbbell arnold press 3×10
– dumbbell bentover row 3×10
– dumbbell upright row 3×10
– dumbbell shrug 3×15
– face pulls 3×12
– cable row 3×10
Abs – 2.5 minute plank (try to do it without a rest!)
– 30 second high plank
– 15 second elbow plank
– 30 seconds raised leg plank (15 seconds each leg)
– 30 seconds side plank (15 seconds each leg)
– 15 seconds high plank
– 30 seconds elbow plank
Demo of Exercises:
Dumbbell Arnold Press
Dumbbell upright row
Dumbbell lateral raises
Dumbbell bent over row
Cable row
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).
