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Today’s…

workout of the day, we are going to be doing a Cardio and Ab Focused Workout to get out weekend started off on the right note.

Cardio Round 1…

For the first round of cardio today, we are going to be doing a HIIT interval run. We will start off with a jog for about 3 minutes and then will get into our interval run for 3 rounds. Push yourself here and try to increase your speed each round, even if it is by .5 mph.

Abs…
 
The main focus of our workout today is going to be abs. We will do a total of 6 different exercises, some with weight involved. Incorporating weight into your ab exercises will make you get the most out of it. This is how you build those abdominal muscles bigger and stronger. 

Cardio Round 2…

For our second round of cardio we are going to hit the stairmaster for a and aim to do 100 flights! This will take you about 20 – 25 minutes depending on your intensity. The harder you go, that faster you get done! 

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 and ab focused workout

Treadmill

 – 3 minutes speed 5 – 7 to warm up

 – repeat the following 3 times:

     – 1 minute speed 6 – 8

     – 1 minute speed 7 – 9

     – 30 second max speed

     – 30 second cool down walk

 

Abs

 – weighted toe touches 4×15

 – weighted v-ups 4×15

 – weighted russian twists 4×20

 – high plank – 1 minute

 – elbow plank – 1 minute

 – leg raises  – 4×12

 

Cardio round 2

 – 100 flights on the stairmaster

 

Stretch and hydrate!!!

 

 

 

Less Intense Version:

 The goal with the less intense versions is to scale the workout back so someone who might just be starting to workout would be able to complete the workouts. If you find the less intense versions becoming too easy for you, but you cannot still do the full tailored option, I would suggest doing a mix of the 2. The best way to see results is to challenge yourself each and every day. 
cardio and ab focused workout

Treadmill

 – 15 minute jog or incline walk

 

Abs

 – toe touches 3×25

 – v-ups 3×15

 – russian twists 3×30

 – high plank – 1 minute

 – elbow plank – 1 minute 

 – leg raises  – 3×12

 

Cardio round 2 

 – 50 flights on the stairmaster

 

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).

 

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About Post Author

Bobby Petrillo

Bobby Petrillo is 24 years old from Charlotte NC. He went to UNCW where he studied accounting and has been working in the IT Audit space since graduating in 2017. Fitness has always been a big part of his life ever since freshman of high school. He is passionate about sharing his health and exercise knowledge to help others achieve their goals.
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