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0 Build a bigger chest even from home!
Today’s…
Cardio Round 1…
For today’s cardio, we are going to do a 1 minute jog in place, followed by 30 seconds of burpees. We will do this for a total of 4 times. This is a great way to get your heart rate up and the blood flowing. If it is nice outside, feel free to substitute this with a run outside instead. I started off this workout with a two mile run.
Circuit…
Abs…
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
Dumbbell Version:
Cardio
– 4 rounds of the following:
– 1 minute jog in place
– 30 seconds burpees
or
Go for a run outside!
Circuit:
– 4 rounds of the following:
– 30 seconds of dumbbell press
– 30 seconds of dumbbell flyes
– 30 seconds of dumbbell pullover
– 30 seconds of dumbbell alternating press
– 30 seconds of couch dips
– 30 seconds of pushups
Abs
– weighted toe touches 4×12
– weighted v-ups 4×10
– leg raises 4×10
– 1 minute plank x2
Stretch it out and hydrate!
Resistance band Version:
Cardio
– 4 rounds of the following:
– 1 minute jog in place
– 30 seconds burpees
or
Go for a run outside!
Circuit:
– 4 rounds of the following:
-30 seconds resistance band standing chest press
– 30 second resistance band high fly
– 3o second resistance band low fly
– 30 second couch dips
– 30 seconds pushups
– 30 second decline pushup
Abs
– weighted toe touches 4×12
– weighted v-ups 4×10
– leg raises 4×10
– 1 minute plank x2
Body Weight Version:
Cardio
– 4 rounds of the following:
– 1 minute jog in place
– 30 seconds burpees
or
Go for a run outside!
Circuit:
– 4 rounds of the following:
– 20 seconds wide grip pushups
– 20 second high plank
– 20 second diamond pushups
– 20 second couch dips
– 20 seconds pushups
– 20 second decline pushup
Abs
– weighted toe touches 4×12
– weighted v-ups 4×10
– leg raises 4×10
– 1 minute plank x2
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).
