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Today’s…
Cardio Round 1…
For today’s cardio, we are going to doing 150 jumping jacks, 120 seconds of jog in place, 100 high knees. We will do this for a total of 3 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 20 minute run outside.
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. This article has a great number of stretches you can incorporate into your post workout cool down/recovery routine!
The Best Upper Body Home Workout:
Body Weight Version:
Cardio
– 150 jumping jacks
– 120 seconds jog in place
– 100 high knees
Or
Go for a run outside! Shoot for longer distance today
Circuit
– 3 rounds of the following
– 10 pushups
– 10 decline pushups
– 10 high plank shoulder taps (each shoulder)
– 10 diamond pushups
– 10 inchworms
– 10 couch dips
Abs
– 3 rounds of the following:
– 30 second high plank
– 30 second elbow plank
– 30 second v-ups (add weight if you can)
– 30 seconds toe touches (add weight if you can)
Stretch it out!
Equipment Version:
Cardio
– 150 jumping jacks
– 120 seconds jog in place
– 100 high knees
Or
Go for a run outside! Shoot for longer distance today
Circuit
– 3 rounds of the following
– 10 pushups
– 10 dumbbell bench press or resistance band bench press
– 10 dumbbell flyes or resistance band flyes
– 10 dumbbell pullovers or resistance band high flyes
– 10 dumbbell dumbbell alternating press or resistance band low flyes
– 10 couch dips
Abs
– 3 rounds of the following:
– 30 second high plank
– 30 second elbow plank
– 30 second v-ups (add weight if you can)
– 30 seconds toe touches (add weight if you can)
Stretch it out!
Video Demos
Pushups:
Decline pushups
Plank Shoulder Taps
Diamond Pushups
Inch Worm
Couch Dips
Dumbbell Bench Press
Dumbbell Flyes
Dumbbell Pullovers
Dumbbell Alternating Press
Resistance Band Chest Press
Resistance Band Low Flyes
Resistance Band High Flyes
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).
