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0 Today’s…
Cardio Round 1…
Weights Round 1…
The first set of weights will only be 2 exercises, barbell squat and barbell front squat. The focus of todays workout is to work on strength for our core lifts. As you progress throughout each lift, the number of reps goes down, which means you should increase the weight. For example, for my set of 6, I did 315, then for the set of 5, I went up to 335, etc. Use this week as the time to build strength and challenge yourself. Don’t be afraid to ask for a spot!
Weight Circuit…
I think a great way to compliment a heavy day is to incorporate some sort of circuit so you can build that lean muscle mass. Today I did a 4 round circuit which I did stairs with weights (60 lbs), wall balls, and then kettle bell swings. This kept my heart rate well above 150 bpm throughout this circuit and also made my legs feel like jello!
Abs…
To end the workout I did a 4 round circuit of abs. To challenge yourself, try to do each exercise in the circuit without taking a break in between. To make it even more challenging, try and incorporate weights into the exercises!
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
– 11 Minute warmup run
Weights (main focus for today – strength)
– barbell squat 10, 10, 8, 6, 5, 4, 3
– barbell front squat 10, 6, 5, 4, 3
Circuit
– 4 rounds of the following:
– stairs with weight
– 10 reps of wall balls
– 10 reps of kettlebell swings
Abs
– 4 rounds of:
– 25 toe touches
– 30 russian twists
– 1 minute plank
– 10 v-ups
Stretch!!!
Less Intense Version:
Treadmill
– 11 minute warmup jog or incline walk
Weights (main focus for today – strength)
– barbell squat 4×6
– barbell front squat 4×6
Circuit
– 2-3 rounds of the following:
– stairs with weight
– 10 reps of wall balls
– 10 reps of kettlebell swings
Abs
– 3 rounds of:
– 25 toe touches
– 30 russian twists
– 1 minute plank
– 10 v-ups
Stretch!!!
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).
