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0 Today’s…
Cardio Round 1…
If you are workout out from home, replace this cardio with running in place for 10 minutes. This should get your heart rate where it needs to be at to start the workout.
Circuit Round 1…
Cardio Round 2…
For our second round of cardio we are going to do a 10 minute interval on the stairmaster, with varying intensity levels. This will keep up the intensity of the workout as we go onto the last circuit.
If you are at home for this workout, you can do high knees for 1 minute and then take a rest of 20 seconds, until you have hit a total of 10 minutes. If you live in a house with multiple levels of an apartment complex, you can do stairs for a total of 10 minutes as well.
Circuit Round 2…
For the second circuit, we will be doing 4 exercises for 20 seconds each, for a total of 5 rounds. This circuit will target your abs, which is crucial for overall strength.
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 – low impact (no weight)
– 5 rounds of:
– 20 seconds of air squats
– 20 second of alternating lunges
– 20 seconds of hip thrusters
– 20 seconds of burpees
Cardio round 2
– 10 minute stairmaster
– 3 minute low intensity
– 4 minute medium intensity
– 3 minute high intensity
Weights – low impact
– 5 rounds of:
– 20 seconds of leg raises
– 20 seconds of toe touches
– 20 seconds of elbow plank
– 20 seconds of high plank
Stretch it out for at least 15 minutes
Less Intense Version:
Treadmill
– 10 minute warmup run or incline walk
Weights – low impact (no weight)
– 3 rounds of:
– 20 seconds of air squats
– 20 second of alternating lunges
– 20 seconds of hip thrusters
– 20 seconds of burpees
Cardio round 2
– 10 minute stairmaster
– 3 minute low intensity
– 4 minute medium intensity
– 3 minute high intensity
Weights – low impact
– 3 rounds of:
– 20 seconds of leg raises
– 20 seconds of toe touches
– 20 seconds of elbow plank
– 20 seconds of high plank
Stretch it out for at least 15 minutes
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).
