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0 Today’s…
Cardio Round 1…
Weights Round 1…
The first round of weights will be a 4 round circuit with 4 different exercises. You can replace any of the exercises that use dumbbells with a barbell if you would like. Today we are taking it easy and focusing more on a circuit style workout rather than lifting for weight. Be sure to isolate the muscles for the best results. Try to minimize the amount of time you rest in between each set as well. This will increase the overall intensity of the workout.
Cardio Round 2…
For our second round of cardio we will do stairmaster for 5 minutes and then use the bike for 5 minutes. The stairmaster will keep the intensity of the workout up and then the bike will be good for your legs.
Wights Round 2…
The second round of weights will be another 4 round circuit which is intended to keep your heart rate up. At this point in the workout you might start to feel fatigue but push through! Putting in the work now will separate your from the rest.
Abs….
To end the workout, we will do a 4 round ab circuit. This is a pretty light ab circuit (no weight resistance) to be sure to push yourself across the finish line!
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.
Treadmill
– 10 minute run
Weights Round 1
– 4 rounds of:
– dumbbell squat x10
– donkey kicks x10
– fire hydrant x10
– crab walks with heavy band x5 each side
Stairmaster – 5 minutes
Bike – 5 minutes
Weights round 2
– 4 rounds of:
– dumbbell deadlifts x10
– wall balls x10
– wall sit x30 seconds
– air squat x10
Abs
4 rounds of:
– plank x30 seconds
– leg raises x10
– crunches x10
Less Intense Version:
Treadmill
– 10 minute jog or incline walk
Weights Round 1
– 3 rounds of:
– dumbbell squat x10
– donkey kicks x10
– fire hydrant x10
– crab walks with heavy band x5 each side
Stairmaster – 5 minutes
Bike – 5 minutes
Weights round 2
– 3 rounds of:
– dumbbell deadlifts x10
– wall balls x10
– wall sit x30 seconds
– air squat x10
Abs
3 rounds of:
– plank x30 seconds
– leg raises x10
– crunches x10
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).
