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1 Today’s…
Cardio Round 1…
Weights…
For weights today we are going to be doing a combination of dumbbell, cable, and machine to get every type of resistance going and try to target every muscle in your back and shoulders. To make the workout more challenging, limit the amount of time you take in between each set. You can also superset more of the workouts too to keep up the intensity.
Cardio Round 2…
For our second round of cardio we are going to do a HIIT treadmill run. This should get your heart rate to cardio or even peak levels depending on how hard you push yourself.
Abs…
For abs we are going to do something a little different and hit all mid and lower abs today. These exercises are hard to do with weights so I have bought 4 lb ankle weights to make it more challenging.
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
– 8 minute run at 2 percent incline
Weights
– dumbbell shoulder press 4×8 (go heavier)
– superset with dumbbell front raises 4×10
– arnold press 4×10
– superset with dumbbell lateral raises 4×10
– dumbbell up right row 4×10
– dumbbell bent over row 4×10
– cable row 4×10
– lat pull down 4×10
– pull ups 3×10
Treadmill
– 1 minute jog
– 1 minute add 1 mph
– 30 seconds add 1 mph
– 1 minute jog at normal speed
– 1 minute add 1 mph
– 30 seconds add 1 mph
Abs
– mountain climbers 4×20 (10 each side)
– leg raises 4×10
– mountain climbers opposite elbow 4×20 (10 each side)
Stretch it out!
Less Intense Version:
Treadmill
– 8 minute jog or incline walk
Weights
– dumbbell shoulder press 3×8 (go heavier)
– dumbbell front raises 3×10
– arnold press 3×10
– dumbbell lateral raises 3×10
– dumbbell up right row 3×10
– dumbbell bent over row 3×10
– cable row 3×10
– lat pull down 3×10
– pull ups 3×10
Treadmill
– 1 minute jog
– 1 minute add 1 mph
– 30 seconds add 1 mph
– 1 minute jog at normal speed
– 1 minute add 1 mph
– 30 seconds add 1 mph
Abs
– mountain climbers 3×20 (10 each side)
– leg raises 3×10
– mountain climbers opposite elbow 3×20 (10 each side)
Stretch it out!
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).
