Day 1: Upper Body Strength Training + Cardio
- Warm up with 10 minutes of light cardio (e.g., jogging in place)
- Bench press: 4 sets of 6-8 reps
- Barbell rows: 4 sets of 6-8 reps
- Shoulder press: 4 sets of 6-8 reps
- Hammer curls: 3 sets of 8-10 reps
- Tricep pushdowns: 3 sets of 8-10 reps
- Cardio: 20-30 minutes of moderate intensity cardio, such as running or cycling
- Cool down with 5-10 minutes of stretching
Day 2: Lower Body Strength Training + Cardio
- Warm up with 10 minutes of light cardio (e.g., jumping jacks)
- Squats: 4 sets of 6-8 reps
- Deadlifts: 4 sets of 6-8 reps
- Lunges: 3 sets of 10-12 reps (per leg)
- Calf raises: 3 sets of 12-15 reps
- Cardio: 20-30 minutes of moderate intensity cardio, such as running or cycling
- Cool down with 5-10 minutes of stretching
Day 3: HIIT
- Warm up with 10 minutes of light cardio (e.g., jumping jacks)
- High Intensity Interval Training (HIIT): Choose any HIIT workout you like, such as sprint intervals or jumping jacks. Perform 20-30 minutes of HIIT.
- Cool down with 5-10 minutes of stretching
Day 4: Upper Body Strength Training + Cardio
- Warm up with 10 minutes of light cardio (e.g., jogging in place)
- Bench press: 4 sets of 6-8 reps
- Barbell rows: 4 sets of 6-8 reps
- Shoulder press: 4 sets of 6-8 reps
- Hammer curls: 3 sets of 8-10 reps
- Tricep pushdowns: 3 sets of 8-10 reps
- Cardio: 20-30 minutes of moderate intensity cardio, such as running or cycling
- Cool down with 5-10 minutes of stretching
Day 5: Lower Body Strength Training + Cardio
- Warm up with 10 minutes of light cardio (e.g., jumping jacks)
- Squats: 4 sets of 6-8 reps
- Deadlifts: 4 sets of 6-8 reps
- Lunges: 3 sets of 10-12 reps (per leg)
- Calf raises: 3 sets of 12-15 reps
- Cardio: 20-30 minutes of moderate intensity cardio, such as running or cycling
- Cool down with 5-10 minutes of stretching
Day 6: HIIT
- Warm up with 10 minutes of light cardio (e.g., jumping jacks)
- High Intensity Interval Training (HIIT): Choose any HIIT workout you like, such as sprint intervals or jumping jacks. Perform 20-30 minutes of HIIT.
- Cool down with 5-10 minutes of stretching
For an alternative to dips, you can try tricep extensions, which target the same muscle group. Here's how to do tricep extensions:
1. Hold a dumbbell in both hands, with your palms facing up and your arms extended above your head.
2. Bend your elbows so that the dumbbell is lowered behind your head
- Warm up with 10 minutes of light cardio (e.g., jogging in place)
- Bench press: 4 sets of 6-8 reps
- Barbell rows: 4 sets of 6-8 reps
- Shoulder press: 4 sets of 6-8 reps
- Hammer curls: 3 sets of 8-10 reps
- Tricep pushdowns: 3 sets of 8-10 reps
- Cardio: 20-30 minutes of moderate intensity cardio, such as running or cycling
- Cool down with 5-10 minutes of stretching
Day 2: Lower Body Strength Training + Cardio
- Warm up with 10 minutes of light cardio (e.g., jumping jacks)
- Squats: 4 sets of 6-8 reps
- Deadlifts: 4 sets of 6-8 reps
- Lunges: 3 sets of 10-12 reps (per leg)
- Calf raises: 3 sets of 12-15 reps
- Cardio: 20-30 minutes of moderate intensity cardio, such as running or cycling
- Cool down with 5-10 minutes of stretching
Day 3: HIIT
- Warm up with 10 minutes of light cardio (e.g., jumping jacks)
- High Intensity Interval Training (HIIT): Choose any HIIT workout you like, such as sprint intervals or jumping jacks. Perform 20-30 minutes of HIIT.
- Cool down with 5-10 minutes of stretching
Day 4: Upper Body Strength Training + Cardio
- Warm up with 10 minutes of light cardio (e.g., jogging in place)
- Bench press: 4 sets of 6-8 reps
- Barbell rows: 4 sets of 6-8 reps
- Shoulder press: 4 sets of 6-8 reps
- Hammer curls: 3 sets of 8-10 reps
- Tricep pushdowns: 3 sets of 8-10 reps
- Cardio: 20-30 minutes of moderate intensity cardio, such as running or cycling
- Cool down with 5-10 minutes of stretching
Day 5: Lower Body Strength Training + Cardio
- Warm up with 10 minutes of light cardio (e.g., jumping jacks)
- Squats: 4 sets of 6-8 reps
- Deadlifts: 4 sets of 6-8 reps
- Lunges: 3 sets of 10-12 reps (per leg)
- Calf raises: 3 sets of 12-15 reps
- Cardio: 20-30 minutes of moderate intensity cardio, such as running or cycling
- Cool down with 5-10 minutes of stretching
Day 6: HIIT
- Warm up with 10 minutes of light cardio (e.g., jumping jacks)
- High Intensity Interval Training (HIIT): Choose any HIIT workout you like, such as sprint intervals or jumping jacks. Perform 20-30 minutes of HIIT.
- Cool down with 5-10 minutes of stretching
For an alternative to dips, you can try tricep extensions, which target the same muscle group. Here's how to do tricep extensions:
1. Hold a dumbbell in both hands, with your palms facing up and your arms extended above your head.
2. Bend your elbows so that the dumbbell is lowered behind your head