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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 do the same cardio we started off the workout with. Try and go at a faster speed during this round of cardio. This part of the workout should take you about 6 minutes.
Weights Round 2…
For this round of weights, we are going to do a 4 exercises circuit which we do each exercise for 12 reps. The part of the workout should take you about 15 minutes to complete.
Abs…
We will end the workout with some ab work. I always suggest adding weights into these exercises because that is the best way to get muscle growth. If you are new to incorporating weights, start off light. This part of the workout should take you about 10 minutes.
Total Workout Time: About 49 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.
Warmup run
– 1 minute speed 5-7
– 1 minute speed 6-8, incline 8%percent
– i minute speed 6-8, incline 6 percent
– 1 minute speed 7-9, incline 4 percent
– 1 minute speed 7-9, incline 2 percent
– 30 seconds speed 9-11
Round 1 of weights
-dumbbell incline bench press- 4×12
– superset with dumbbell incline flyes – 4×12
– plate raises 4×12
– superset with pushups 4×12
Cardio round 2
– repeat cardio above
Round 2 of weights
– 4 rounds of
– barbell bench at 12 reps
– bench dips at 12 reps
– decline pushups at 12 reps (put your feet on the bench)
– cable flyes at 12 reps
Abs
– russian twists 3×40
– weighted v-ups 3×12
– plank 3x 1 minute
Stretch!!
Less Intense Version:
Warmup run
– 5 minute warm up jog or incline walk
Weights
-dumbbell incline bench press- 4×12
– superset with dumbbell incline flyes – 4×12
– plate raises 4×12
– superset with pushups 4×12
Cardio
– 5 minute run
Weights
– 3 rounds of
– barbell bench at 12 reps
– bench dips at 12 reps
– decline pushups at 12 reps (put your feet on the bench)
– cable flyes at 12 reps
Abs
– russian twists 2×40
– weighted v-ups 2×12
– plank 2x 45 seconds
Stretch!!
Demo of Exercises:
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).
