I've been addicted to running for quite some time, but I recently decided to break the cycle. I'm focusing more on toning and here's a workout plan that's helping me with my propensity to just do cardio. Also, the beauty of adding in sprints or the calisthenics circuit means that quite a bit of cardio will be peppered into your workout. In addition to the below, I also try to do abs every day, but it doesn't always happen!
Monday - Biceps, Triceps
Tuesday - Shoulders, Back & Chest
Wednesday - Legs
Thursday - Biceps, Triceps & Chest
Friday - Shoulders, Back
Saturday - REST
Sunday - Legs
Biceps & Triceps Days:
Warm up: 6 minutes jog + 6 minute Sprint
Superset 1: Bicep Curl + Tricep Press (8-12 times with 15 lb weights)
2 minutes sprint or Calisthenics Circuit
Superset 2: Hammer Curl + Skull Crusher (8-12 times with 15 lb weights)
2 minute sprint or Calisthenics Circuit
Superset 3: Alternating Dumbell Curl + Tricep Extension (8-12 times with 15 lb weights)
2 minute sprint or Calisthenics Circuit
**Repeat 2 more times**
15 Minute Jog
Shoulders, Back & Chest Days:
Warm up: 6 minutes jog + 6 minute Sprint
Superset 1: Overhead Press + Bent Over Row (8-12 times with 15 lb weights)
2 minutes sprint or Calisthenics Circuit
Superset 2: Front Raise + Chest Press (8-12 times with 15 lb weights)
2 minute sprint or Calisthenics Circuit
Superset 3: Arnold Press + Back Extension (8-12 times with 15 lb weights)
2 minute sprint or Calisthenics Circuit
**Repeat 2 more times**
15 Minute Jog
Legs Days:
Warm Up: 15 Minute Jog
Squat
30 seconds Burpees
Front Lunge
30 seconds Jumping Jacks
Back Lunge
30 seconds Mountain Climbers
Step Up
30 seconds High Knees
Dead Lift
**Repeat 2 more times**
15 Minute Jog
Calisthenics Circuit
Complete 30 seconds of each:
Burpees
Jumping Jacks
Mountain Climbers
High Knees
Warm up: 6 minutes jog + 6 minute Sprint
Superset 1: Bicep Curl + Tricep Press (8-12 times with 15 lb weights)
2 minutes sprint or Calisthenics Circuit
Superset 2: Hammer Curl + Skull Crusher (8-12 times with 15 lb weights)
2 minute sprint or Calisthenics Circuit
Superset 3: Alternating Dumbell Curl + Tricep Extension (8-12 times with 15 lb weights)
2 minute sprint or Calisthenics Circuit
**Repeat 2 more times**
15 Minute Jog
Shoulders, Back & Chest Days:
Warm up: 6 minutes jog + 6 minute Sprint
Superset 1: Overhead Press + Bent Over Row (8-12 times with 15 lb weights)
2 minutes sprint or Calisthenics Circuit
Superset 2: Front Raise + Chest Press (8-12 times with 15 lb weights)
2 minute sprint or Calisthenics Circuit
Superset 3: Arnold Press + Back Extension (8-12 times with 15 lb weights)
2 minute sprint or Calisthenics Circuit
**Repeat 2 more times**
15 Minute Jog
Legs Days:
Warm Up: 15 Minute Jog
Squat
30 seconds Burpees
Front Lunge
30 seconds Jumping Jacks
Back Lunge
30 seconds Mountain Climbers
Step Up
30 seconds High Knees
Dead Lift
**Repeat 2 more times**
15 Minute Jog
Calisthenics Circuit
Complete 30 seconds of each:
Burpees
Jumping Jacks
Mountain Climbers
High Knees
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