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 about 8 minutes. The reason I try to incorporate another round of cardio is to keep up the intensity of the workout. Use this time to push yourself and strive to keep that heart rate high.
Weights Round 2…
Abs…
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
– 6 minute jog
Weights
– 3 rounds of the following:
– 30 seconds bicep curls
– 30 seconds tricep extensions
– 30 seconds hammer curls
– 30 seconds one arm dumbbell tricep extension
– 20 seconds rest
Cardio round 2
– 8 minute stairmaster
Weights round 2
– one arm cable curls 4×12 (each arm)
– one arm cable tricep extensions 4×12 (each arm)
– cable curls 4×12
– cable tricep pull downs 4×12
Abs
– 4 rounds of:
– 30 seconds toe touches
– 30 seconds v-ups
– 30 seconds high plank
– 30 seconds elbow planks
Stretch it out and hydrate!
Less Intense Version:
Treadmill
– 6 minute jog
Weights
– 2 rounds of the following:
– 30 seconds bicep curls
– 30 seconds tricep extensions
– 30 seconds hammer curls
– 30 seconds one arm dumbbell tricep extension
– 20 seconds rest
Cardio round 2
– 8 minute stairmaster
Weights round 2
– one arm cable curls 3×12 (each arm)
– one arm cable tricep extensions 3×12 (each arm)
– cable curls 3×12
– cable tricep pull downs 3×12
Abs
– 3 rounds of:
– 30 seconds toe touches
– 30 seconds v-ups
– 30 seconds high plank
– 30 seconds elbow planks
Stretch it out and hydrate!
Demo of Exercises:
Takeaways
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