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0 Today’s…
Cardio Round 1…
To start off the workout, we are going to do stairmaster for a total of 10 minutes. This is to get the blood flowing and to get you in the right mindset for the workout ahead. This is the most important part of any workout as it sets the tempo.
Weights Round 1…
Cardio Round 2…
For our second round of cardio we are going to hit the bike for another 10 minutes. This is to keep the body warmed and the heart rate up. We also wanted to change it up from the normal treadmill routine to give our knees a break.
Weights Round 2…
The second round of weights is going to be like the first. We are going to be doing 4 rounds of 4 exercises, all at 12 reps a piece. This is going to keep the intensity of the workout high.
Abs…
To end the workout, we are going to do a 3 round time based ab circuit. Each round will be made up of 4 exercises, doing each exercise for 30 seconds. Add weight to these exercises to increase the intensity.
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 round 1
– 10 minute stairmaster
Weights
– 4 rounds of the following:
– 12 reps dumbbell overhead press
– 12 reps dumbbell upright row
– 12 reps dumbbell front raises
– 12 reps dumbbell shrugs
Cardio round 2
– 10 minute bike
Weights round 2
– 4 rounds of the following:
– 12 reps of seated dumbbell shoulder press
– 12 reps of dumbbell lateral raise
– 12 reps of front cable raise
– 12 reps of dumbbell shrugs
Abs
– 3 rounds of:
– 30 seconds weighted v-ups
– 30 seconds russian twists
– 30 seconds ab roller
– 30 seconds elbow planks
Stretch it out and hydrate!
Less Intense Version:
Cardio round 1
– 10 minute stairmaster
Weights
– 3 rounds of the following:
– 12 reps dumbbell overhead press
– 12 reps dumbbell upright row
– 12 reps dumbbell front raises
– 12 reps dumbbell shrugs
Cardio round 2
– 10 minute bike
Weights round 2
– 3 rounds of the following:
– 12 reps of seated dumbbell shoulder press
– 12 reps of dumbbell lateral raise
– 12 reps of front cable raise
– 12 reps of dumbbell shrugs
Abs
– 2 rounds of:
– 30 seconds weighted v-ups
– 30 seconds russian twists
– 30 seconds ab roller
– 30 seconds elbow planks
Stretch it out 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).
