Today’s…
Cardio Round 1…
Weights Round 1…
Cardio Round 2…
For our second round of cardio we are going to hit the bike for a quick 5 minutes but be sure to do this at a medium to high intensity to keep the intensity of the workout up!
Abs…
To end the workout, we are going to do a 3 round time based ab and full body circuit. This is not going to be easy so it you need to take a break at any point feel free to do so. We are going to start it off with 30 seconds of high plank and pushups then gradually decrease the time. You get out what you put in!
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
– 1 minute speed 6-8
– 30 seconds speed 8-10
– 1 minute speed 5-7
– 1 minute speed 6-8
– 30 seconds speed 8 -10
Weights round 1
– 5 rounds of the following:
– 12 reps barbell bench press
– 12 reps bench dips
– 12 reps dumbbell flyes
– high cable flyes 4×12
– low cable flyes 4×12
– fly machine 4×12
Cardio round 2
– 5 minute bike
Abs/and body weight exercises
– 3 rounds of the following:
– 30 second high plank
– 30 second pushups
– 20 second elbow plank
– 20 seconds pushups
– 10 seconds right side plank
– 10 seconds left side plank
– 10 seconds push ups
Less Intense Version:
Treadmill
– 5 minute warmup jog or incline walk
Weights round 1
– 4 rounds of the following:
– 10 reps barbell bench press
– 10 reps bench dips
– 10 reps dumbbell flyes
– high cable flyes 3×10
– low cable flyes 3×10
– fly machine 3×10
Cardio round 2
– 5 minute bike
Abs/and body weight exercises
– 3 rounds of the following:
– 45 second high plank
– 20 seconds of pushups
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).