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0 Today’s…
Cardio Round 1…
Weights Round 1…
The first round of weights will compose of 5 different exercises and all using dumbbells. Dumbbells help isolate and stabilize your muscles, so I think they are a great addition to any workout, and can make it more challenging. Feel free to also super set some of the lifts to make the workout more intense and speed it up.
Cardio Round 2…
For our second round of cardio we are going to hit the stair master for 7 minutes. The goal is to bring the intensity back or bring it up. Start off at a medium intensity level for a few minutes and then end it at a high intensity level. Your heart should be pounding out of your chest by the end of this.
Wights Round 2…
The second round of weights we will be using cables which add more of a resistance to the lifts. Once again, you have the option here to super set the lifts to make it more intense and to speed up the workout.
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
– 2 minute walk
– 3 minute jog
– 30 second high intensity run (shoot for 7 – 10 mph)
– 30 second jog
– 30 second high intensity run (shoot for 7 – 10 mph)
– 30 second jog
– 30 second high intensity run (shoot for 7 – 10 mph)
– 30 second jog
– 3 minute jog
Weights round 1
– dumbbell shoulder press 4×10
– dumbbell lateral raise 4×10
– dumbbell bentover row 4×10
– dumbbell front raise 4×10
– dumbbell bentover row 4×10
Stairmaster
– 7 minutes stair master (medium to high intensity)
Wieghts round 2
– cable lat pull down 4×10
– face pulls 4×10
– cable row 4×10
– one arm cable lateral raise 4×10 (each side)
Stretch!!!
Less Intense Version:
Treadmill
– 10 minute warmup jog or incline walk
Weights round 1
– dumbbell shoulder press 3×10
– dumbbell lateral raise 3×10
– dumbbell bentover row 3×10
– dumbbell front raise 3×10
– dumbbell bentover row 3×10
Stairmaster
– 8 minutes stair master
Wieghts round 2
– cable lat pull down 3×10
– face pulls 3×10
– cable row 3×10
– one arm cable lateral raise 3×10 (each side)
Stretch!!!
Demo of Exercises:
Dumbbell shoulder press
Dumbbell upright row
Dumbbell front raises
Dumbbell lateral raises
Dumbbell Bentover Row
Cable Lat Pull Down
Takeaways
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