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Today’s…
Cardio Round 1…
For today’s cardio, we are going to do a 1 minute jog in place, followed by 30 seconds of jumping jacks. We will do this for a total of 4 times. This is a great way to get your heart rate up and the blood flowing. If it is nice outside, feel free to substitute this with a run outside instead. I started off this workout with a two mile run.
Circuit…
Abs…
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
Dumbbell Version:
Cardio
– 4 rounds of the following:
– 1 minute jog in place
– 30 seconds jumping jacks
or
Go for a run outside!
Circuit:
– 4 rounds of the following:
– 30 seconds of dumbbell shoulder press
– 30 seconds of dumbbell front raises
– 30 seconds of dumbbell lateral raises
– 30 seconds of dumbbell bent over row
– 30 seconds of dumbbell upright row
– 30 seconds of dumbbell row (right side)
– 30 seconds of dumbbell row (left side)
Abs
– 4 rounds of the following:
– 30 high plank
– 30 second elbow plank
– 30 second right side plank
– 30 second left side plank
Stretch it out and hydrate!
Resistance Band Version:
Cardio
– 4 rounds of the following:
– 1 minute jog in place
– 30 seconds jumping jacks
or
Go for a run outside!
Circuit:
– 4 rounds of the following:
-30 seconds resistance band shoulder press
– 30 second resistance band front raises
– 3o second resistance band lateral raises
– 30 second resistance band upright row
– 30 seconds resistance band row
– 30 second reistance band lat pull down
Abs
– 4 rounds of the following:
– 30 high plank
– 30 second elbow plank
– 30 second right side plank
– 30 second left side plank
Body Weight Version:
Cardio
– 4 rounds of the following:
– 1 minute jog in place
– 30 seconds jumping jacks
or
Go for a run outside!
Circuit:
– 4 rounds of the following:
– 30 seconds of incline pushups
– 30 seconds of plank to down dog
– 30 seconds of elevated pushups
– 30 seconds of high plank to lateral arm raise
– 20 seconds pushups
– 20 second decline pushup
Abs
– 4 rounds of the following:
– 30 high plank
– 30 second elbow plank
– 30 second right side plank
– 30 second left side plank
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).
