Today’s…
Cardio Round 1…
Weights Round 1…
Cardio Round 2…
The second round of cardio we will go on the stairmaster for a total of 12 minutes. This is to help keep the intensity of the workout up as we finish it out.
Weights Round 2…
The second round of weights we will be doing cable work with some pushups mixed in. Use the cables to really isolate your chest and make sure your feel that burn.
Abs
We will end the workout with some ab work using weights. This helps to build up not only strength but also the size of your ab 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.
Treadmill
– 2 minute jog
– repeat the following interval 3 times:
– 1 minute increase speed 1 mph
– 1 minute increase speed 1 mph
– 30 second increase speed 1 mph
– 1 minute jog
Weights round 1
– dumbbell bench press 4×12
– dumbbell flies 4×12
– dumbbell pull over 4×12
– bench dips 4×12
Cardio
– 12 minute stairmaster
Weights round 2
– high cable flies 4×12
– low cable flies 4×12
– pushups 4×10
Abs
– weighted toe touches 4×15
– weighted oblique dips 4×12 (each side)
– weighted v-ups 4×10
Less Intense Version:
Treadmill
– 2 minute jog
– repeat the following interval 2 times:
– 1 minute increase speed 1 mph
– 1 minute increase speed 1 mph
– 30 second increase speed 1 mph
– 1 minute jog
Weights round 1
– dumbbell bench press 3×10
– dumbbell flies 3×10
– dumbbell pull over 3×10
– bench dips 3×10
Cardio
– 12 minute stairmaster
Weights round 2
– high cable flies 3×10
– low cable flies 3×10
– pushups 3×10
Abs
– weighted toe touches 2×15
– weighted oblique dips 2×12 (each side)
– weighted v-ups 2×10
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).