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0 Today’s…
Cardio Round 1…
Weights Round 1…
Cardio Round 2…
For our second round of cardio we are going to do the stairmaster for 8 minutes. The intensity is totally up to you, but I would suggest keeping the intensity medium to high to get the most of the workout.
Abs
To end the workout, we are going to do a quick ab workout which will only be 2 exercises for 4 sets each. I used weights when doing these to increase the intensity and really work those abdominal muscles.
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
– 1.5 mile run
Weights
– curl machine 4×10
– one arm dumbbell tricep extension 4×12 (each arm)
– sitting bicep curl 4×10
– dumbbell tricep extension 4×10
– hammer curls 4×10
– dumbbell kick backs 4×10
– one arm cable curls 4×10 (each arm)
– one arm cable tricep pull downs 4×10 (each arm)
Stairmaster
– 8 minutes stairmaster
Abs
– weighted toe touches 4×15
– weighted v-ups 4×10
Stretch it out!
Less Intense Version:
Treadmill
– 1.5 mile jog or incline walk
Weights
– curl machine 3×10
– one arm dumbbell tricep extension 3×12 (each arm)
– sitting bicep curl 3×10
– dumbbell tricep extension 3×10
– hammer curls 3×10
– dumbbell kick backs 3×10
– one arm cable curls 3×10 (each arm)
– one arm cable tricep pull downs 3×10 (each arm)
Stairmaster
– 8 minutes stairmaster
Abs
– toe touches 3×20
– v-ups 3×10
Stretch it out!
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).
