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0 Today’s…
Cardio Round 1…
Weights Round 1…
The first round of weights will compose of 5 different exercises. You can gradually increase the weight throughout each set. Some of the exercises you can either use dumbbell or barbell so that is totally up to you. Be sure to isolate the muscles for the best results. Try to minimize the amount of time you rest in between each set as well. This will increase the overall intensity of the workout.
Cardio Round 2…
For our second round of cardio we are going to do 6 minutes on the stairmaster, all 6 minutes should be high intensity. This will keep your heart rate and the intensity of the workout up throughout the workout.
Wights Round 2…
The second round of weights we will be using cables for some of the exercises. Will we be focusing on 3 exercises, all for a total of 4 sets for 10 reps each.
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
– 5 minute warm up run
– 1 minute of 1 mph increase
– 1 minute of another 1 mph increase
– 1 minute of 1 percent incline increase
– 2 minute jog it out
Weights
– 4 rounds of:
– 10 reps of barbell military press
– 10 reps dumbbell front raises
– 10 reps dumbbell lateral raises
– 10 reps dumbbell bent over row
– 10 reps of upright row
Stairmaster – 6 minutes high intensity
Weights round 2
– 4 rounds of:
– 10 reps of cable one arm row
– 10 reps of lat pull downs
– 10 reps of one arm cable lateral raises
Abs
– 2 rounds of
– 30 second high plank
– 30 second low plank
– 30 second side plank (each side)
Stretch it out!
Less Intense Version:
Treadmill (everything is at a 2 percent incline)
– 10 minute jog or incline walk
Weights
– 2-3 rounds of:
– 10 reps of barbell military press
– 10 reps dumbbell front raises
– 10 reps dumbbell lateral raises
– 10 reps dumbbell bent over row
– 10 reps of upright row
Stairmaster – 6 minutes high intensity
Weights round 2
– 2-3 rounds of:
– 10 reps of cable one arm row
– 10 reps of lat pull downs
– 10 reps of one arm cable lateral raises
Abs
– 1 round of
– 30 second high plank
– 30 second low plank
– 30 second side plank (each side)
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).
