Today’s…
Cardio Round 1…
Weights Round 1…
Cardio Round 2…
For our second round of cardio we are going to hit the stairmaster 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 5 round time based ab circuit. Each round will be made up of 3 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 minutes speed 6-8
– 1 minute speed 7-9
– 30 second max speed
– 1 minute speed 5-7
– 30 second max speed
– 30 second walk
Weights
– 5 rounds of the following:
– 30 second air squat
– 30 second dumbbell lunges
– 30 second dumbbell squat
– 30 second single leg dead lift (right leg)
– 30 second single leg dead lift (right leg)
– 30 second goblet squat
Cardio round 2
– 5 minute stairmaster
Abs
-5 rounds of the following:
– 30 second weighted toe touches
– 30 seconds weighted v-ups
– 30 seconds high plank
– 30 seconds elbow plank
Stretch and hydrate!!!
Less Intense Version:
Treadmill
– 5 minute warmup run or incline walk
Weights
– 3 rounds of the following:
– 30 second air squat
– 30 second dumbbell lunges
– 30 second dumbbell squat
– 30 second single leg dead lift (right leg)
– 30 second single leg dead lift (right leg)
– 30 second goblet squat
Cardio round 2
– 5 minute stairmaster
Abs
– 3 rounds of the following:
– 30 second weighted toe touches
– 30 seconds weighted v-ups
– 30 seconds high plank
– 30 seconds elbow plank
Stretch 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).