Warm Up
- 10 minutes of light cardio (elliptical, cycling, etc.)
Resistance Training
Complete 3 sets of each exercise with 30 seconds of rest between each set. Use weights that allow you to perform 8-10 reps per set with good form.
- Bench press: 3 sets of 8-10 reps
- Lat pulldown: 3 sets of 8-10 reps
- Shoulder press: 3 sets of 8-10 reps
- Bicep curls: 3 sets of 8-10 reps
- Tricep extensions: 3 sets of 8-10 reps
Cardio
- 20 minutes of steady-state cardio (running, cycling, etc.)
- 10 minutes of high-intensity interval training (HIIT)
❄️ Cool Down ❄️
- 10 minutes of stretching