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0 Today’s…
Cardio Round 1…
Weights Round 1…
The first round of weights will be composed of 4 different exercises which we will be doing for 20 seconds each and then will have a 20 second rest at the end. I am changing up the workouts this week to be time based instead of rep based. This is to increase the intensity a little bit and work on that muscle stamina.
Abs..
To also change it up, I wanted to do abs during the middle of the workout today instead at the end. Its easier to say no to abs once you have completed all of your weights and cardio, so today I put it right in the middle so you have to do them!
Wights Round 2…
The second round of weights will be another circuit but only with 3 exercises and a 20 seconds break. Push yourself all the way through this workout!
Cardio Round 2…
For the second round of cardio, it is totally up to you what you want to do! I would shoot for 10 minutes of whatever exercise it is to really help loosen the legs up before we stretch it out.
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
– 10 minute warm up run
Weights round 1
4 rounds of the following:
– 20 seconds of dumbbell goblet squat
– 20 seconds single leg squat (each leg)
– 20 seconds backward lunges (weight optional)
– 20 seconds of calf raises
– 20 second rest
Abs
– weighted toe touches 4×20
– weighted v-ups 4×10
– 1 minute low leg raise x4
Weights round 2
4 rounds of the following:
– 20 seconds dumbbell deadlift
– 20 seconds of single leg dumbbell deadlift
– 20 seconds of walking lunges (weight optional)
– 20 seconds of rest
Cardio
– 10 minutes of your choice!
Less Intense Version:
Treadmill
– 10 minute warm up run or incline walk
Weights round 1
3 rounds of the following:
– 20 seconds of dumbbell goblet squat
– 20 seconds single leg squat (each leg)
– 20 seconds backward lunges (weight optional)
– 20 seconds of calf raises
– 20 second rest
Abs
– toe touches 3×20
– v-ups 3×10
– 30 seconds of low leg raise x3
Weights round 2
3 rounds of the following:
– 20 seconds dumbbell deadlift
– 20 seconds of single leg dumbbell deadlift
– 20 seconds of walking lunges (weight optional)
– 20 seconds of rest
Cardio
– 10 minutes of your choice!
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).
1/14/20 was a KILLER workout. My legs are feeling stronger and the cardio was a great add in. Always love doing these workouts! Keep it up guys.
These workouts of the day are just what I needed to get back into the gym and actually have a plan. This one was killer and required a little extra push but it will all pay off! Thanks TTF 👏🏼
TTF does it again!
These workouts are always versatile and I know if I commit to 45-60 minutes a day, my body will thank me later. Can’t wait to see what TTF does next.