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0 Today’s…
Cardio Round 1…
Weights Round 1…
The first round of weights will compose of 5 different exercises. We will be putting a lot of focus on barbell bench press and incline bench press. Be sure to isolate the muscles for the best results. To keep the tempo up, we will only have a 30 second break in between each set. Be sure to really challenge yourself!
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 1 minute cool down walk.
Wights Round 2…
The second round of weights we will be doing a HIIT time-based circuit. You will have 4 rounds of high cable flies, low cable flies, and then pushups all at 20 seconds each exercise. Take a 30 seconds rest after each round and crank through this workout!
Abs…
We will end our workout with Abs. To get the most out of Ab workouts, you should incorporate weights. This will test your abdominal muscles and treated them just like your would with your chest.
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
– 6 minute warmup run
Weights – high tempo
– barbell bench press 5×10 (30 second rest in between each set)
– incline dumbbell bench press 5×10 (30 second rest in between each set)
– 4 rounds of the following:
– 20 seconds of pushups
– 20 seconds of bench dips
– 20 seconds of dumbbell pullover
Treadmill round 2
– 1 minute jog
– 30 second sprint
– 1 minute jog
– 30 second sprint
– 1 minute jog
– 30 second sprint
– 1 minute walk
Weights – high tempo
– 4 rounds of the following:
– 20 seconds of high cable flies
– 20 seconds of low cable flies
– 20 seconds of pushups
Abs
– weighted toe touches 4×15
– weighted leg raises 4×12
– weighted oblique dips 4×20 (10 each side)
Less Intense Version:
Treadmill
– 6 minute warmup run
Weights
– barbell bench press 4×10 (30 second rest in between each set)
– incline dumbbell bench press 4×10 (30 second rest in between each set)
– 2 rounds of the following:
– 20 seconds of pushups
– 20 seconds of bench dips
– 20 seconds of dumbbell pullover
Treadmill round 2
– 8 minute jog or incline walk
Weights
– 2 rounds of the following:
– 20 seconds of high cable flies
– 20 seconds of low cable flies
– 20 seconds of pushups
Abs
– toe touches 3×20
– leg raises 3×12
– oblique dips 3×20 (10 each side)
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).
