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 pulldowns: 3 sets of 8-10 reps
- Shoulder press: 3 sets of 8-10 reps
- Bicep curls: 3 sets of 8-10 reps
- Tricep pushdowns: 3 sets of 8-10 reps
Cardio
- 20 minutes of interval training (e.g. 1 minute hard, 1 minute easy)
- 10 minutes of steady-state cardio (running, cycling, etc.)
❄️ Cool Down ❄️
- 10 minutes of stretching