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0 Today’s…
Cardio Round 1…
Weights Round 1…
The circuit is composed of 4 different exercises and is meant to do a high tempo, followed by a quick break. Push yourself here!!!
Cardio Round 2…
For our second round of cardio we are going to hit the stairmaster for a quick 10 minutes but be sure to do this at a medium to high intensity to keep the intensity of the workout up!
Weights Round 2…
The second round of weights is going to be more isolation which will work on your core and balance. For tic tocs, incorporate weight into the exercise to make it more challenging, and also make sure yo sit low in it. It should almost feel like a one legged squat.
Abs…
To end the workout, we are going to do a 3 round time based ab circuit. Each round will be made up of 4 exercises, doing each exercise for 30 seconds. Add weight to these exercises to increase the intensity.
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 minute speed 6-8
– 1 minute speed 7-9
– 30 seconds speed 9-11
– 30 second speed 5-7
– 30 seconds speed 9-11
– 30 second speed 5-7
Weights round 1
– barbell squat 5×12
– 4 rounds of the following
– 10 barbell front squats
– 20 lunges (10 each leg)
– 10 kettebell swings
– 10 calf raises
– 20 second break
Cardio round 2
– 10 minute stair master
Weights round 2
– 30 second left leg tic toc x4
– 30 second right leg tic toc x4
– right single leg deadlift 4×10
– left single leg deadlift 4×10
Abs
– 3 rounds of the following:
– 30 seconds weighted toe touches
– 30 second high plank
– 30 second elbow plank
– 30 second revolving cheetah
Less Intense Version:
Treadmill
– 6 minute warm up jog or incline walk
Weights round 1
– barbell squat 4×12
– 3 rounds of the following
– 10 barbell front squats
– 20 lunges (10 each leg)
– 10 kettebell swings
– 10 calf raises
– 20 second break
Cardio round 2
– 10 minute stair master
Weights round 1
– 30 second left leg tic toc x2
– 30 second right leg tic toc x2
– right single leg deadlift 3×10
– left single leg deadlift 3×10
Abs
– 3 rounds of the following:
– 30 seconds weighted toe touches
– 30 second high plank
– 30 second elbow plank
– 30 second revolving cheetah
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).
