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Today’s…
As I have said in other posts, with summer rounding the corner, we are going to start focusing more on getting lean rather than size. But one thing I have learned that more reps doesn’t mean you will get leaner. Its actually the opposite. If you want to build muscle while also staying lean, you should lift heavy! Crazy right? Who would have thought. We have always been taught that if you want to get leaner, you need to crank out a ton of reps.
But when we lift heavy, we are actually working your muscles harder, increasing that heart rate, burning more fat. I like to judge my workouts based off of hreat rate throughout the duration. If your heart rate stayed around 110 – 120 during your workout, you didnt work hard enough! Increasing the amount of weight you are lifting will activate more motor neurons, working your body harder.
Another thing I like to do with my workouts to keep my heart rate up is to keep moving! An object in motion stays in motion right? In between your breaks stay walking around the gym, or go do some stairs or even sprints. You need to keep the blood flowing and the muscles loose. Taking a rest longer than 2 minutes will allow your body to start to slow down, allowing your muscles to start to tighten. Stay active during this workout!
Cardio Round 1…
For today’s cardio, we are going to do a 10 minute jog. If you are feeling good, feel free to extend this jog longer. This is a great way to get your heart rate up and the blood flowing. If it is nice outside, feel free to substitute this with a 10 minute run outside instead.
Circuit…
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.
HIIT Power Chest Workout:
Cardio:
– 1o minute warm up run
Weights:
– Barbell bench press – 10, 8, 6, 5, 5, 4, 4, 2
Circuit:
– Dumbbell incline bench press 4×10
– Incline plate raises 4×10
– Dumbbell pull overs 4×10
– cable flyes (high) 4×10
– cable flyes (Low) 4×10
Abs:
4 rounds of the following:
– 20 toe touches
– 10 v-ups
– 10 leg raises
– 30 second high plank
Stretch!
Barbell Bench Press:
Dumbbell Incline Bench Press:
Incline Plate Raises:
Dumbbell Pull Overs:
Cable Flyes (High):
Cable Flyes (Low):
Toe Touches:
V-Ups:
Leg Raises:
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).
