Bodybuilding Series: Sample Week; Abs & Cardio
This is the final workout of the 5 day split for our "Bodybuilding Series". This workout may be the most cardiovascular taxing of them all. This routine is designed to hit your abdominal muscles hard while keeping an elevated heart rate during the exercises. Never skip cardio! Good luck!
Abs & Cardio
WARM UP:
- 10min stationary bike
- Total Body Dynamic stretches (moving stretches)
WORKING:
*Exercises are to be done in supersets
*Perform 4 rounds of each. Descending reps 20/15/10/10
- Hanging Knee Raise
- Russian Twist
*Perform 4 rounds of each. Descending reps 20/15/10/10
- Jack-Knife Situp
- Scissor Kicks (count every other kick)
*Perform 4 rounds of each. Descending reps 20/15/10/10
- Oblique Weighted Side-Bend
- Leg Raise
CIRCUIT
*Perform 4 rounds of each. Descending reps 20/15/10/10
- 20" or 24" Box Jump
- Decline Sit Up
- Medicine Ball Slam
- Suicide Plank (count every other rep)
- Jump Rope 1 minute
FINISHER
- Plank for at least 1:30 seconds
- Incline Treadmill Sprint Intervals
- Jog 1:15 seconds ; Sprint 45 seconds - (6) times - 12 minutes
*Remember to stay hydrated and rest when needed. This workout is designed to make you exhausted. Keep the rest low if you need it. No more than 20-30 seconds between exercises. Pat yourself on the back if you must but make sure to log and track your progress. Working around injuries? Need some simple coaching on the specifics, contact me at mattbeard@newavecoaching.com or comment below. I will be happy to answer any questions!
Bodybuilding Series Notes
- We will be publishing a sample bodybuilding week workout split. These will be workouts on a 5-day split so you will have an idea of what a weeks exercise regime will look like as well as give you ideas of new exercises to try in your program!
- After the 5-day split workouts, we will finish the series with the Importance of Rest Days and the final entry GAINS!
- First workout will be legs, followed by chest, back, shoulders, and core.
Stay tuned with more to come!
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