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0 Today’s…
Cardio Round 1…
Weights Round 1…
Cardio Round 2…
For the second round of cardio, you will do the same thing that we did in the first round. This should take you about 7 minutes to complete.
Weights Round 2….
Abs…
We will end the workout with abs. We are going to do 4 exercises, at 30 seconds a piece. This should take you about 10 minutes to compete. If you cannot do the exercises with weight, no biggie, but I challenge you to at least try!
Total Workout Time: Approx 44 Minutes!
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.
Cardio:
– 1 minute speed 5-7
– 2 minute speed of 6-8
– 1 minute speed 7-9
– 30 second speed 9-11
– 1 minute speed 5-7
– 30 second speed 9-11
– 30 second walk
Weights
– 4 sets of:
– dumbbell bicep curls – 30 seconds
– dumbbell tricep extensions – 30 seconds
– hammer curls – 30 seocnds
– kickbacks – 30 seconds
Cardio
– repeat cardio above
Weights
– 4 sets of:
– cable curls – 30 seconds
– cable tricep pull downs – 30 seconds
– one arm cable bicep curl – 30 seconds
– one arm cable tricep extension – 30 seconds
Abs
– 4 sets of:
– weighted toe touches – 30 seconds
– weighted v-ups – 30 seconds
– high plank – 30 seconds
– elbow plank – 30 seconds
Less Intense Version:
Cardio:
– 1 minute speed 5-7
– 2 minute speed of 6-8
– 1 minute speed 7-9
– 30 second speed 9-11
– 1 minute speed 5-7
– 30 second speed 9-11
– 30 second walk
Weights
– 2 sets of:
– dumbbell bicep curls – 30 seconds
– dumbbell tricep extensions – 30 seconds
– hammer curls – 30 seconds
– kickbacks – 30 seconds
Cardio
– repeat cardio above
Weights
– 2 sets of:
– cable curls – 30 seconds
– cable tricep pull downs – 30 seconds
– one arm cable bicep curl – 30 seconds
– one arm cable tricep extension – 30 seconds
Abs
– 2 sets of:
– weighted toe touches – 30 seconds
– weighted v-ups – 30 seconds
– high plank – 30 seconds
– elbow plank – 30 seconds
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).
