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0 Today’s…
Cardio Round 1…
To start off the workout, we are going to do a quick 5 minute HIIT treadmill run. We will do a 1 minute jog, followed by increasing the speed 1 mph for 1 minute, doing this 2 more times before bringing it back down to a jog for 1 minute. This cardio is designed to get your body ready for the workout, so even if you don’t want to do the speed progression on the treadmill, do something that will get your body warmed up.
Weights Round 1…
Cardio Round 2…
Our mid workout cardio is going to be a 5 minute stairmaster. Since we are only doing it for 5 minutes, challenge yourself and crank up the intensity!
Weights Round 2…
The second round of weights we will be using cables to change up the resistance from what we usually do. We will do 4 exercises here for 12 reps a piece. This round of weights is not setup in a circuit, but if you want to get more out of your workout, then turn it into a circuit like the first round!
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
– 1 minute jog
– 1 minute increase speed 1 mph
– 1 minute increase speed 1 mph
– 1 minute increase speed 1 mph
– 1 minute jog
Weights
4 rounds of:
– 12 reps of dumbbell shoulder press
– 12 reps of lateral raises
– 12 reps of dumbbell bentover row
– 12 reps of dumbbell shrug
– 30 second rest
Cardio round 2
– 5 minute stairmaster
Weights
– lat pull down 4×12
– cable row 4×12
– one arm cable lateral raise 4×12 (each arm)
– pull ups 4x max (try and get as many pulls as you can each round)
– stretch it out!
Less Intense Version:
Treadmill
– 1 minute jog
Weights
3 rounds of:
– 12 reps of dumbbell shoulder press
– 12 reps of lateral raises
– 12 reps of dumbbell bentover row
– 12 reps of dumbbell shrug
– 30 second rest
Cardio round 2
– 5 minute stairmaster
Weights
– lat pull down 3×12
– cable row 3×12
– one arm cable lateral raise 3×12 (each arm)
– pullups 3x max (try and get as many pulls as you can each round)
– stretch it out!
Demo of Exercises:
Dumbbell lateral raises
Dumbbell bentover row
Dumbbell shrug
Lat pull down
Cable row
One arm cable lateral raise
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).
