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0 Today’s…
Cardio Round 1…
Weights…
Cardio Round 2…
For our second round of cardio we are going to be doing the same cardio that we did to start off the workout. This should be a good way to workout the lactic acid within your arms to help with muscle soreness.
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 increase speed .5
– 1 minute increase speed .5
– 1 minute increase speed .5
– 1 minute increase speed .5
– 30 second max speed
– 30 second walk
Weights
– preacher curls 4×12
– superset with dumbbell tricep extensions 4×12
– preacher hammer curls 4×12
– superset with dumbbell kick backs 4×12
– one arm cable curls 4×12
– one arm cable tricep extensions 4×12
– tricep pull downs 4×12
– cable curls 4×12
Cardio round 2
– treadmill circuit again
Abs
-3 rounds of:
– 30 seconds of crunches
– 30 seconds of flutter kicks
– 30 seconds of leg raises
– 30 seconds of windshield wipers
Stretch and hydrate!!!
Less Intense Version:
Treadmill
– 7 minute warmup run or incline walk
Weights
– preacher curls 3×12
– dumbbell tricep extensions 3×12
– preacher hammer curls 3×12
– dumbbell kick backs 3×12
– one arm cable curls 3×12
– one arm cable tricep extensions 3×12
– tricep pull downs 3×12
– cable curls 3×12
Cardio round 2
– treadmill circuit again
Abs
-2 rounds of:
– 30 seconds of crunches
– 30 seconds of flutter kicks
– 30 seconds of leg raises
– 30 seconds of windshield wipers
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).
