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Basic Conditioning - V1.0

By Chris Stone

Experience
Beginner (1-2 years)
Time
44 minutes/day | 5 days/week | 4 weeks
Good for
Build Muscle, Fat Loss, Gain Strength, Lose Weight
Equipment
1 x Dumbbell, 1 x Kettlebell, 2 x Dumbbell, Barbell, Bodyweight, Box, Crossover Cable Machine, Dips (Parallel) Bar, Exercise Ball, Flat Bench, Lat Pulldown Bar, Lat Pulldown Cable Machine, Other, Pull up bar, Stair Master
Statistics
Average Cardio Intensity
40%
Average Exertion
60%
Description

 The basic conditioning series has been designed to cater for those who have a limited range of equipment. All exercises will be based on cardio kit, dumbbells, pulleys, kettlebells, exercise balls and bodyweight. Each conditioining program involves 4 weeks of training at 5 sessions per week. The sessions are all full body workouts as they have been found to be most effective for maximal strength gain. Each session will start with a compound lower body exercise before moving into an upper body compound, a bodyweight exercise and then either some brief cardio or stretching. You're required to complete a fairly high rep range for many of the exercises - the reason for this is to allow to learn the movement patterns through high repetition. This program will lay the foundation for developing strength and endurance. Once you have completed the 4 week program, you can then move onto Basic Conditioining - V2.0. If you feel you need more time with this program, by all means you can repeat the program for a few more weeks. 

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Goblet Squat demonstrationPlay Goblet Squat demonstration
3 sets, 12 reps, (rest 120s)
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Lat Pulldown demonstrationPlay Lat Pulldown demonstration
3 sets, 12 reps, (rest 120s)
- Duall pulley
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Push-up demonstrationPlay Push-up demonstration
3 sets, AMAP reps, (rest 60s)
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Stairmaster
1 set, 15 min, (rest 60s)
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Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
3 sets, 12 reps, (rest 120s)
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Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
3 sets, 12 reps, (rest 120s)
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Chest Dips demonstrationPlay Chest Dips demonstration
3 sets, AMAP reps, (rest 60s)
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Wednesday

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Kettlebell Deadlift demonstrationPlay Kettlebell Deadlift demonstration
3 sets, 12 reps, (rest 120s)
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Standing Dumbbell Press demonstrationPlay Standing Dumbbell Press demonstration
3 sets, 12 reps, (rest 120s)
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Plank demonstrationPlay Plank demonstration
3 sets, AMAP reps, (rest 60s)
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Barbell Glute Bridge demonstrationPlay Barbell Glute Bridge demonstration
3 sets, 12 reps, (rest 120s)
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Seated Cable Row
3 sets, 12 reps, (rest 120s)
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Pull-up demonstrationPlay Pull-up demonstration
3 sets, AMAP reps, (rest 60s)
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Dumbbell Step-Up demonstrationPlay Dumbbell Step-Up demonstration
3 sets, 12 reps, (rest 120s)
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Standing Side Crunch demonstrationPlay Standing Side Crunch demonstration
3 sets, 12 reps, (rest 120s)
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Swiss Ball Rollout (Kneeling) demonstrationPlay Swiss Ball Rollout (Kneeling) demonstration
3 sets, AMAP reps, (rest 60s)
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Date Created: 4/14/2019, EDT


Last Updated: 7/12/2021, EDT

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