Today’s…
Cardio Round 1…
Weights Round 1…
Cardio Round 2…
For our second round of cardio we are going to do a 5 minute row on the row machine. This is to keep your muscles loose and then to also try and get your heart rate in your target zone. The higher your heart rate, the more you will get out of the workout.
Weights Round 2…
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 speed 5-7
– 2 minutes speed 6-8
– 1 minute speed 7-9
– 30 seconds speed 9-11
– 1 minute speed 7-9
– 30 seconds 9-11
– 30 second cool down walk
Weights
– 4 rounds of the following:
– 10 reps barbell shrug
– 10 reps front raises
– 10 reps plate raises
– 10 reps barbell bentover row
– 10 pull ups
Cardio
– 5 minute row machine
Weights
– 4 rounds of the following:
– 10 reps of cable pull downs
– 1o reps face pulls
– 10 reps one arm lateral cable raises
– 10 reps cable row
Stretch it out and hydrate!
Less Intense Version:
Treadmill
– 7 minute warmup jog or incline walk
Weights
– 3 rounds of the following:
– 10 reps barbell shrug
– 10 reps front raises
– 10 reps plate raises
– 10 reps barbell bentover row
– 10 pull ups
Cardio
– 5 minute row machine
Weights
– 3 rounds of the following:
– 10 reps of cable pull downs
– 1o reps face pulls
– 10 reps one arm lateral cable raises
– 10 reps cable row
Stretch it out and hydrate!
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).