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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 hit the stairmaster for a quick 5 minutes but be sure to do this at a medium to high intensity to keep the intensity of the workout up!
Weights Round 2…
The second round of weights is going to be like the first. We are going to be doing 5 rounds of 3 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 5 exercises, doing each exercise for 25 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.
Treadmill
– 8 minute warmup jog
Weights
5 rounds of:
– 12 reps of dumbbell bench press
– 12 reps of dumbbell flies
– 12 reps of bench dips
– 12 reps of push ups
– 30 second rest
Cardio round 2
– 5 minute stairmaster
Weights
5 rounds of:
– 12 reps of high cable flies
– 12 reps of low cable flies
– 12 reps of pushups
– 30 second rest
Abs
3 rounds of:
– 25 seconds of weight toe touches
– 25 seconds of weighted v ups
– 25 seconds russian twists
– 25 seconds of oblique dips (right)
– 25 seconds of oblique dips (left)
– stretch it out!
Less Intense Version:
Treadmill
– 8 minute warmup jog or incline walk
Weights
3 rounds of:
– 12 reps of dumbbell bench press
– 12 reps of dumbbell flies
– 12 reps of bench dips
– 12 reps of push ups
– 30 second rest
Cardio round 2
– 5 minute stairmaster
Weights
3 rounds of:
– 12 reps of high cable flies
– 12 reps of low cable flies
– 12 reps of pushups
– 30 second rest
Abs
2 rounds of:
– 25 seconds of weight toe touches
– 25 seconds of weighted v ups
– 25 seconds russian twists
– 25 seconds of oblique dips (right)
– 25 seconds of oblique dips (left)
– stretch it out!
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).
