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 8-12 reps per set with good form.
- Bench press: 3 sets of 8-12 reps
- Seated row: 3 sets of 8-12 reps
- Lat pulldown: 3 sets of 8-12 reps
- Overhead press: 3 sets of 8-12 reps
- Bicep curls: 3 sets of 8-12 reps
- Tricep extensions: 3 sets of 8-12 reps
- Plank: 3 sets of 30-60 seconds
- Side planks: 3 sets of 30-60 seconds per side
- Leg raises: 3 sets of 15-20 reps
- Russian twists: 3 sets of 15-20 reps
Cardio
- 30 minutes of steady-state cardio (running, cycling, etc.)
❄️ Cool Down ❄️
- 10 minutes of stretching