hi anil, yes u can. So, yes, you can work both legs and abs out on the same day. in ur plan on M W F u cna do weights and after that u can perform 10-15 mins cardio. Everything else needs a day break. Olympic lifting and Bi’s, finish with abs. If so, how do I incorporate this. Don't work your Abs every day! Legs. Many advanced weight training programs do just this. Shoulders and Tris, finish with HIIT. Question: I started doing leg work in the gym twice a week to complement twice-weekly interval sessions, but now my legs are dead when I get on the bike. Not to mention, a hard leg day can lead to some serious soreness, too: It can take as much as a day or two more to recovery from a lower-body session than a high-intensity run. There are two muscle groups you can work out every day: your ab muscle groups and your calves. If you do have an arm day, make sure it always comes either the day before a rest day or the day before a leg day. — Patrick D. Coach Fred Matheny Replies: Good question — but there doesn’t seem to be expert consensus on an answer. Researchers asked the men to pedal a stationary bike for 45 minutes with one leg, followed six hours later by leg extensions with both legs. I want to keep riding this winter. try hiit. Tomorrow you can work you abs and your arms if you want. For your leg workouts, increase the weight gradually. better to do cardio after finishing ur weight training. Exercising your abs in the afternoon may be better for your spine than doing abs in the morning, and can help sync up your circadian rhythm for a better night's sleep. You don’t need an entire workout for any single muscle group. Most people are better off doing workouts that have a few exercises for each body part instead of splitting it up. I work Abs MWF, its the last thing I do before I head home. So, if you’ve been doing your weight training and cardio on separate days, combine your workout to get more bang for your buck. Doing the same amount of exercise day after day can inhibit recovery and cause you to lose muscle over time. In fact, they found that doing 50 percent less of both types of exercise on the same day produced the same results as doing full workouts devoted to one or the other. I want to make sure I hit each muscle group 2x a week, but also factor in rest days. It's perfectly fine to train the same muscle group or perform the same exercise(s) multiple days in a row. Exercising your abs in the afternoon may be better for your spine than doing abs in the morning, and can help sync up your circadian rhythm for a better night's sleep. Working out rips the muscle, rest allows them to build, and the process repeats. Repeat. Is there literature that suggests how many rest days/wk are most optimal? A Swedish study published in Medicine and Science in Sports and Exercise investigated the effects of weight training and cardio on the same day in separate sessions in young, healthy men. 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