First thing first, congratulations on completing 2 weeks at the gym. Today is going to be another day of warming up your body, exercising your heart, and then cooling down. Yes, you guessed it right it is another cardio day, just like we mentioned in the Week-2 Schedule of Gym Routine for Beginners.
Before we start getting into the routine, remember we had an option to switch rest day on Day 11 at the gym with today. So, if you covered your workout routine and didn’t rest on Day 11, then today is your rest day, stay at home and relax. If you didn’t then today is cardio day and don’t miss it whatsoever.
The Schedule for today is going to be pretty straight forward, mostly cardio, a little bit of core workout and that would be it.
- Treadmill – 15 Minutes
- Cycling – 15 Minutes
- Elliptical – 15 Minutes
- Floor Workout – 3 Sets
- Jumping Jacks
- Butt Kicks
- Cross Toe Touches
- High Knees
Exercise 1 – Treadmill – 15 Minutes – Low Intensity
Let’s start with warming up our bodies with some walking on the treadmill. If you walked to the gym you can skip out on this without a second thought. If you didn’t, then remember you just have to walk and not run to exert your body.
10-15 minutes of walking on the treadmill will for now.
Exercise 2 – Cycling – 15 Minutes – Medium to High Intensity
Next up in the cardio gym routine for beginners is cycling. Cycling as always is preferred over the treadmill, you can go high intensity if you want or you can casually cycle through 15 minutes.
Exercise 3 – Elliptical – 15 Minutes – Low Intensity
The elliptical cycle is the most preferred in all of the machine-assisted cardio variations. the movement of the elliptical cycle is ergonomic, does not strain your muscles, joints or bones, and is convenient to use.
15 Minutes on the Elliptical should be enough
Exercise 4 – Pushups
Let’s change up the workout a little bit and do a few pushups. Yesterday, we did the upper body and your muscles would still be recovering from the workout. Let’s surprise the body and do a little bit of light tricep and chest workout in the form of pushups.
Lay down on the floor, body straight and balance your body weight on your toes and your hands. When you place your hands on the floor make sure they are not too wide and neither too close. The best way to do this is by keeping your hands at the center of your body on the floor, moving each hand by two span distance from the center and start the pushups.
Let’s aim for 3 sets with 15 reps each. Make sure you don’t bend your back while you are at it.
Exercise 5 – Floor Workout
Even for the floor workouts let’s change up the speed and the style. Instead of doing 3 sets of each variation let’s make each variation combined with the other a set. Didn’t get it? Okay, let do.
- Jumping Jacks – 25 Reps
- Butt Kicks – 25 Reps
- Cross Toe Touches – 25 Reps
- High Knees – 25 Reps
- Plank – 30 Seconds
Combine these into one set. And just like we do, don’t stop between a set. Complete through all of these in one go and then we can stop for a break and move to the next set of doing these again.
Like making a package of different variations and making it one set.
Let’s aim for 3 such sets counts increasing by 5 in every successive set. I believe in you, you can do it.
Remember don’t stop until you are done with the sets.
Once you are done with all the workouts it is time to stretch your body. Don’t forget to stretch your arms, legs, back, shoulder and especially your triceps and chest after those push-ups
Okay, Bros and Broettes, that it for day 14 and the last day of second week gym routine for beginners. Keep safe, make a healthy lifestyle and stay connected with Cannot Cardio through your journey!