Do squats and lunges every five minutes of an hourlong cardio session.Īs you can see there are countless ways to do this workout. Saturday: Longer cardio day mixed with legs.
#DAILY CARDIO WORKOUT FULL#
If you want a second full upper-body day, you can opt to mix them again or break them up with Friday push, Saturday pull and Sunday being an optional cardio leg day, mobility or recovery day, if needed. I still like to do a mobility day somewhere in the middle of the week, as it makes the next 2-3 workouts of the week much better with higher energy levels.įriday: Push, pull, core, run or bike again. Run or bike mixed with leg PT (squats, lunges, heel raises, jumps, hills or stairs)
#DAILY CARDIO WORKOUT PLUS#
Tuesday: Pulling and oblique muscles, plus bike and/or swim (pull-ups, rows, biceps curls, side planks, etc.) Monday: Pushing and core muscles, plus bike and/or swim (push-ups, dips, overhead press, triceps extension, core variety and cardio) This is another option that I like, especially when I want to see individual upper-body exercise performance gains. One of my favorite training weeks is to do an upper-body pyramid on Monday, a Superset Sub-Max Effort PT on Thursday, and a Max Rep Set Upper-Body PT on Saturday. You can decide to do another mobility day, a cardio and core-only day, or do a third upper-body day. Thursday: Push, pull, core, run or bike again. Simply do five minutes of biking, followed by five minutes of stretching or foam rolling for 45-60 minutes. This one is life-changing for both longevity and overall fitness performance. This is a great way to add in a recovery day, but also mix in more biking and stretching than normal. Tuesday: Run or bike mixed with leg PT (squats, lunges, heel raises, jumps, hills or stairs) Monday: Push, pull, core, run, bike and/or swim (pull-ups, push-ups, dips, core variety and cardio) I typically do two types of split routines for high-repetition calisthenics and increasing weekly progressions of running mileage: Upper/Lower Split I also like the harder cardio options you place on your leg days like hills, stairs or bleacher running. Sore joints and decreasing performance tend to follow a high-volume routine when doing daily calisthenics. When you are doing workouts that accumulate a higher number of repetitions, you do need to rest those muscle groups, just like you would with weight training days.
![daily cardio workout daily cardio workout](http://dailyburn.com/life/wp-content/uploads/2016/01/circuit-training-cardio-not-running-1.jpg)
The good news is that you are not doing daily calisthenics with the same exercises on back-to-back-to-back days. This way, you can give your entire upper body a "day off" when you train legs, core and cardio on the days between upper-body days. Just add the dumbbell movements of shoulders to the upper-body day.
![daily cardio workout daily cardio workout](https://is5-ssl.mzstatic.com/image/thumb/Purple122/v4/b8/3a/7e/b83a7e9e-f7c6-485a-8cca-76a62ebf8e41/source/512x512bb.jpg)
It is common with the typical "bro" lifting split to do legs and shoulders on the same day, but it is not necessary in calisthenics, as so many of the upper-body movements will work the shoulders (pull-ups, dips, push-ups, plank, bear crawls, etc.). If there were any changes, I would recommend for you to keep shoulders on your upper-body day. The system you are doing is more of a push/pull/leg split routine.