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0 Today’s…
Cardio Round 1…
Weights Round 1…
Cardio Round 2…
For our second round of cardio we are going to do the stairmaster for a 12 minutes. To challenge yourself, play around with the different intensity levels. Incorporating cardio in the middle of the workout is designed to help keep up the intensity of the workout. Take advantage of this!
Weights Round 2…
The second round of weights we will be using cables. This is to give your muscles a different type of resistance when doing arms. We will be doing 4 rounds again at 25 seconds for each exercise.
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
– 5 minute jog
– 1 minute increase speed 1 mph
– 1 minute increase speed 1 mph
– 30 second increase speed 1 mph
– 3 minute jog
Weights
4 rounds of:
– 25 seconds of standing dumbbell curls
– 25 seconds of dumbbell tricep extensions
– 25 seconds of hammer curls
– 25 seconds of dumbbell kickbacks
Cardio round 2
– stairmaster for 12 minutes
Weights
4 rounds of:
– 25 seconds of one arm cable curls
– 25 seconds of one arm cable tricep extensions
– 25 seconds of cable curls
– 25 seconds of tricep pull downs
Abs
– weighted toe touches 4×15
– 1 minute plank x3
– 30 second high plank
– 30 second elbow plank
Less Intense Version:
Treadmill
– 10 minute jog or incline walk
Weights
3 rounds of:
– 25 seconds of standing dumbbell curls
– 25 seconds of dumbbell tricep extensions
– 25 seconds of hammer curls
– 25 seconds of dumbbell kickbacks
Cardio round 2
– stairmaster for 12 minutes
Weights
3 rounds of:
– 25 seconds of one arm cable curls
– 25 seconds of one arm cable tricep extensions
– 25 seconds of cable curls
– 25 seconds of tricep pull downs
Abs
– toe touches 3×20
– 1 minute plank x2
– 30 second high plank
– 30 second elbow plank
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).
