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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 do a HIIT treadmill run. We will start off with a light 1 minute jog and then ramp up the speed .5 mph for 1 minute. We will do this 3 more times before bringing the speed back down to a normal pace and increase the incline to 2%. We will do this for 4 minutes.
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.
Stairmaster
– 8 minutes
Weights
– sitting bicep curl 4×10 (each arm)
– one arm dumbbell tricep extensions 4×10 (each arm)
– cable tricep pull downs 4×10
– cable bicep curls 4×10
– one arm cable tricep extensions 4×10 (each arm)
– one arm cable bicep curl 4×10 (each arm)
– ez curl bar curls 4×10
– ez curl bar tricep extensions 4×10
– standing dumbbell bicep curls 4×10
– dumbbell tricep extensions 4×10
Treadmill
– 1 minute walk
– 1 minute jog at normal pace
– 1 minute increase speed .5 mph
– 1 minute increase speed .5 mph
– 1 minute increase speed .5 mph
– 1 minute increase speed .5 mph
– 4 minutes 2 percent incline run at normal speed
Stretch it out!
Less Intense Version:
Stairmaster
– 8 minutes
Weights
– sitting bicep curl 3×10 (each arm)
– one arm dumbbell tricep extensions 3×10 (each arm)
– cable tricep pull downs 3×10
– cable bicep curls 3×10
– one arm cable tricep extensions 3×10 (each arm)
– one arm cable bicep curl 3×10 (each arm)
– standing dumbbell bicep curls 3×10
– dumbbell tricep extensions 3×10
Treadmill
– 12 minute jog or incline walk
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).
