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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 only 5 minutes. Since we are on the stairmaster for only 5 minutes, keep the intensity high for the whole 5 minutes.
Abs
We are going to end the workout with some ab work and add in weights to really target those abdominal muscles. If this is your first time incorporating weights, feel free to start off at a lower weight.
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
– 3 minute warmup jog
– 1 minute increase speed 1 mph
– 1 minute increase speed 1 mph
– 30 second increase speed 1 mph
– 1 minute jog
– 1 minute increase speed 1 mph
– 1 minute increase speed 1 mph
– 30 second increase speed 1 mph
Weights – high tempo
– 5 rounds of:
– 10 reps curl machine
– 10 reps one arm dumbbell tricep extension
– 10 reps hammer curls
– 10 reps dip machine
– 10 reps standing bicep curls
Treadmill round 2
– 5 minute high intensity stairmaster
Weights – high tempo
– 4 rounds of the following:
– 10 reps of cable tricep pull downs
– 10 reps of cable bicep curls
– 10 reps of ez bar curls
– 10 reps ez bar skull crushers
Abs
– weighted toe touches 4×15
– weighted v-ups 4×10
– weighted oblique dips 4×20 (10 each side)
Less Intense Version:
Treadmill
– 10 minute warmup run
Weights – high tempo
– 3 rounds of:
– 10 reps curl machine
– 10 reps one arm dumbbell tricep extension
– 10 reps hammer curls
– 10 reps dip machine
– 10 reps standing bicep curls
Treadmill round 2
– 5 minute high intensity stairmaster
Weights – high tempo
– 3 rounds of the following:
– 10 reps of cable tricep pull downs
– 10 reps of cable bicep curls
– 10 reps of ez bar curls
– 10 reps ez bar skull crushers
Abs
– toe touches 3×20
– v-ups 3×10
– weighted oblique dips 3×20 (10 each side)
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).
