Workout of the Day

Going to start posting these, again! I know I've been inconsistent, lately, but I am trying to get back on track.

So, today's workout:

WARM-UP(Don't skip this!)

-arm rotations (forward and reverse)
-overhead press
-rotating uppercut
-squats
-calf raises
-side to side steps
Do each exercise for 30 seconds, no rest between. Then rest for 30 seconds, and repeat. Do the whole set 3 times.

Workout

-pullups (3 sets of 5)
-superset chest press(135lbs)/lateral pull(105lbs) (3 sets of 10 each)
-superset assisted (70lbs assist) dips, chinups,pullups (3 sets of 10 each). I am still struggling with these, so I have reverted back to the assist, too work on form, and teaching the muscles the movement.

HIIT SUPERSET
- Russian Twist with 10lb medicine ball (10 reps)
- pushups (10 reps - set 1 regular, set 2 spiderman, set 3 regular, set 4 shoulder tap, set 5 wide arm)
- Burpees (10 reps)
- 30 seconds plank
1 minute rest. Repeat superset total of 5 times

Treadmill - 30 minutes of interval training. 3:1 ratio
- 4 mph walk for 3 minutes/incline 1.0
- 8 mph run 1 minute/incline 2.0

If you only have time for a quick workout, do the warm-up and HIIT superset. If you have the time and ability, do it all!