There is a month leading up to the 5k race you paid for. You want to keep working on strength training but you also need to get in that cardio to get a good time.
This at-home workout is for people who have a decent 5k time but want to keep their strength training up without losing muscle in the process. I tell my clients I don’t want you to run more than 20 minutes at a clip. Otherwise, you start to lose the muscle you have gained. But if you are running in a 5k and want a good time here is a good training regime you can try.
After this plan try our 30 Minute At Home Workout For Men, Abs, Cardio, Legs, Upper Body
Equipment You Need
- Pull Up Bar
- Bands
- Stop Watch
- Dumbells
The Workout
2 min light run or walk for warm-up
Monday (Upper)
Push: DB Floor Press 3 sets of 12
Pull: Chin Ups 3 sets of 12
Shoulder: Band Pull Apparts 3 sets of 12
Run 15 Minutes Outside
Tuesday (Legs)
Squat: Squat Pulses 3 sets of 20
Legs: DB Leg Curl 3 sets of 12
Back: DR Row one arm 3 sets of 12
Core Superset: Hollow Body Hold / Plank Up Downs 30 sec Each – 3 sets
Wednesday (Upper)
Push: Push Up 3 sets of 12 w/5 sec hold at bottom
Pull: DB Bent Over Rows 3 sets of 12 w/5 sec hold at top
Shoulder: DB Military Press 3 sets of 12
Run 20 Minutes Outside
Thursday (Legs)
Squat: Goblet Squat 3 sets of 8 w/5 sec hold at bottom
Single Leg: Split Squat 3 sets of 8 w/5 sec hold at bottom
Back: Supermans 3 sets of 8 w/5 sec hold at top
Core Superset: Bicycles / Sprinter Ups 30 sec Each – 3 sets
Friday (Arms)
Tricep: DB Rear Delt Raise 3 sets of 12
Tricep: DB Skull Crushers 3 sets of 12
Bicep: DB Alternate Curls 3 sets of 12
Bicep: DB Reverse Curls 3 sets of 12
Run 25 Minutes Outside
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