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0 Today’s…
Cardio Round 1…
Weights Round 1…
The first round of weights will compose of 4 different exercises. We will be putting a lot of focus on barbell bench press. You should gradually increase the weight throughout this exercise, since the number of reps goes down. Some of the exercises you can either use dumbbell or barbell so that is totally up to you. 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 are going to do a HIIT treadmill run. We will start off with a light 1 minute jog and then ramp up the intensity for 30 seconds, then bring it back down to a jog. We will do this for a total of 3 times, then end it with a 3 minute cool down jog.
Wights Round 2…
The second round of weights we will be using cables for some of the exercises. Will we be focusing on 3 exercises, all for a total of 4 sets for 10 reps each.
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.
Less Intense Version:
Demo of Exercises:
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).
About the Author
Bobby Petrillo is 24 years old from Charlotte NC. He went to UNCW where he studied accounting and has been working in the IT Audit space since graduating in 2017. Fitness has always been a big part of his life ever since freshman of high school. He is passionate about sharing his health and exercise knowledge to help others achieve their goals.
