Free personalized workout plan

Basic Conditioning - V2.0

By Chris Stone

Experience

Intermediate (2-3 years)

Days per week

5 days

Time

43 minutes

Genders

Female, Male

Goals

Build Muscle (Female | Male)

Gain Strength (Female | Male)

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

Source

myworkouts

Equipment

Bodyweight, Box, Cable, Dips Bar, Dumbbell, Exercise Ball, Kettlebell, Pull up bar, Smith Machine

Average Exertion

Average Cardio Intensity

Workout Type

Full Body

Experience

Intermediate (2-3 years)

Time

43 minutes

Genders

Female, Male

Days per week

5 days

Goals

Build Muscle (Female | Male)

Gain Strength (Female | Male)

Description

Equipment

Bodyweight, Box, Cable, Dips Bar, Dumbbell, Exercise Ball, Kettlebell, Pull up bar, Smith Machine

Avg Exertion

Workout Type

Full Body

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Monday

Day 2: Tuesday

Day 3: Wednesday

Day 4: Thursday

Day 5: Friday

Day 6: Rest

Day 7: Rest

Next Week

Week 1

Monday

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Exercise	Sets	Reps	Rest
1. Dumbbell Squat To Shoulder Press ▶	4 sets	10, 8, 6, 6 reps	120s
2. One Arm Lat Pulldown Cable one arm pulldown by fitnessINFOsi	4 sets	12 reps	120s
3. Push-up Anyone Can Do Push Ups: Here's How by Mastering Bodyweight Exercise	3 sets	AMAP reps	60s

Tuesday

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Exercise	Sets	Reps	Rest
1. Bulgarian Split Squat On Smith Machine Smith Machine Bulgarian Split Squat by Evolution Training System	4 sets	10, 8, 6, 6 reps	120s
2. Single-Arm Dumbbell Bench Press Single Arm Dumbbell Bench Press - Viking Strength Systems by Viking Strength Systems	4 sets	12 reps	120s
3. Chest Dips ▶	3 sets	AMAP reps	60s

Wednesday

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Exercise	Sets	Reps	Rest
1. Kettlebell Deadlift ▶	4 sets	10, 8, 6, 6 reps	120s
2. One Arm Seated Dumbbell Press Seated Dumbbell Shoulder Press - single arm by Performance Revolution	4 sets	12 reps	120s
3. Plank The Core-Training Workout: Plank by ExperienceLifeMag	3 sets	AMAP reps	60s

Thursday

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Exercise	Sets	Reps	Rest
1. Single Leg Hip Bridge Single Leg Glute Bridge by Avid Fitness	4 sets	10, 8, 6, 6 reps	120s
2. Single-Arm Cable Row ▶	4 sets	12 reps	120s
3. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	3 sets	AMAP reps	60s

Friday

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Exercise	Sets	Reps	Rest
1. Step-up with Knee Raise Step Up With Knee Raise by My PT Hub	4 sets	10, 8, 6, 6 reps	120s
2. Standing Side Crunch CABLE SIDE CRUNCH INSTRUCTIONAL VIDEO by TMT Systems	4 sets	12 reps	120s
3. Swiss Ball Jackknife Jack Knife with stability ball by John Brame	3 sets	AMAP reps	60s

Week 2

Monday

Scroll to top

Exercise	Sets	Reps	Rest
1. Dumbbell Squat To Shoulder Press ▶	4 sets	10, 8, 6, 6 reps	120s
2. One Arm Lat Pulldown Cable one arm pulldown by fitnessINFOsi	4 sets	12 reps	120s
3. Push-up Anyone Can Do Push Ups: Here's How by Mastering Bodyweight Exercise	3 sets	AMAP reps	60s

Tuesday

Scroll to top

Exercise	Sets	Reps	Rest
1. Bulgarian Split Squat On Smith Machine Smith Machine Bulgarian Split Squat by Evolution Training System	4 sets	10, 8, 6, 6 reps	120s
2. Single-Arm Dumbbell Bench Press Single Arm Dumbbell Bench Press - Viking Strength Systems by Viking Strength Systems	4 sets	12 reps	120s
3. Chest Dips ▶	3 sets	AMAP reps	60s

Wednesday

Scroll to top

Exercise	Sets	Reps	Rest
1. Kettlebell Deadlift ▶	4 sets	10, 8, 6, 6 reps	120s
2. One Arm Seated Dumbbell Press Seated Dumbbell Shoulder Press - single arm by Performance Revolution	4 sets	12 reps	120s
3. Plank The Core-Training Workout: Plank by ExperienceLifeMag	3 sets	AMAP reps	60s

Thursday

Scroll to top

Exercise	Sets	Reps	Rest
1. Single Leg Hip Bridge Single Leg Glute Bridge by Avid Fitness	4 sets	10, 8, 6, 6 reps	120s
2. Single-Arm Cable Row ▶	4 sets	12 reps	120s
3. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	3 sets	AMAP reps	60s

Friday

Scroll to top

Exercise	Sets	Reps	Rest
1. Step-up with Knee Raise Step Up With Knee Raise by My PT Hub	4 sets	10, 8, 6, 6 reps	120s
2. Standing Side Crunch CABLE SIDE CRUNCH INSTRUCTIONAL VIDEO by TMT Systems	4 sets	12 reps	120s
3. Swiss Ball Jackknife Jack Knife with stability ball by John Brame	3 sets	AMAP reps	60s

Week 3

Monday

Scroll to top

Exercise	Sets	Reps	Rest
1. Dumbbell Squat To Shoulder Press ▶	4 sets	10, 8, 6, 6 reps	120s
2. One Arm Lat Pulldown Cable one arm pulldown by fitnessINFOsi	4 sets	12 reps	120s
3. Push-up Anyone Can Do Push Ups: Here's How by Mastering Bodyweight Exercise	3 sets	AMAP reps	60s

Tuesday

Scroll to top

Exercise	Sets	Reps	Rest
1. Bulgarian Split Squat On Smith Machine Smith Machine Bulgarian Split Squat by Evolution Training System	4 sets	10, 8, 6, 6 reps	120s
2. Single-Arm Dumbbell Bench Press Single Arm Dumbbell Bench Press - Viking Strength Systems by Viking Strength Systems	4 sets	12 reps	120s
3. Chest Dips ▶	3 sets	AMAP reps	60s

Wednesday

Scroll to top

Exercise	Sets	Reps	Rest
1. Kettlebell Deadlift ▶	4 sets	10, 8, 6, 6 reps	120s
2. One Arm Seated Dumbbell Press Seated Dumbbell Shoulder Press - single arm by Performance Revolution	4 sets	12 reps	120s
3. Plank The Core-Training Workout: Plank by ExperienceLifeMag	3 sets	AMAP reps	60s

Thursday

Scroll to top

Exercise	Sets	Reps	Rest
1. Single Leg Hip Bridge Single Leg Glute Bridge by Avid Fitness	4 sets	10, 8, 6, 6 reps	120s
2. Single-Arm Cable Row ▶	4 sets	12 reps	120s
3. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	3 sets	AMAP reps	60s

Friday

Scroll to top

Exercise	Sets	Reps	Rest
1. Step-up with Knee Raise Step Up With Knee Raise by My PT Hub	4 sets	10, 8, 6, 6 reps	120s
2. Standing Side Crunch CABLE SIDE CRUNCH INSTRUCTIONAL VIDEO by TMT Systems	4 sets	12 reps	120s
3. Swiss Ball Jackknife Jack Knife with stability ball by John Brame	3 sets	AMAP reps	60s

Week 4

Monday

Scroll to top

Exercise	Sets	Reps	Rest
1. Dumbbell Squat To Shoulder Press ▶	4 sets	10, 8, 6, 6 reps	120s
2. One Arm Lat Pulldown Cable one arm pulldown by fitnessINFOsi	4 sets	12 reps	120s
3. Push-up Anyone Can Do Push Ups: Here's How by Mastering Bodyweight Exercise	3 sets	AMAP reps	60s

Tuesday

Scroll to top

Exercise	Sets	Reps	Rest
1. Bulgarian Split Squat On Smith Machine Smith Machine Bulgarian Split Squat by Evolution Training System	4 sets	10, 8, 6, 6 reps	120s
2. Single-Arm Dumbbell Bench Press Single Arm Dumbbell Bench Press - Viking Strength Systems by Viking Strength Systems	4 sets	12 reps	120s
3. Chest Dips ▶	3 sets	AMAP reps	60s

Wednesday

Scroll to top

Exercise	Sets	Reps	Rest
1. Kettlebell Deadlift ▶	4 sets	10, 8, 6, 6 reps	120s
2. One Arm Seated Dumbbell Press Seated Dumbbell Shoulder Press - single arm by Performance Revolution	4 sets	12 reps	120s
3. Plank The Core-Training Workout: Plank by ExperienceLifeMag	3 sets	AMAP reps	60s

Thursday

Scroll to top

Exercise	Sets	Reps	Rest
1. Single Leg Hip Bridge Single Leg Glute Bridge by Avid Fitness	4 sets	10, 8, 6, 6 reps	120s
2. Single-Arm Cable Row ▶	4 sets	12 reps	120s
3. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	3 sets	AMAP reps	60s

Friday

Scroll to top

Exercise	Sets	Reps	Rest
1. Step-up with Knee Raise Step Up With Knee Raise by My PT Hub	4 sets	10, 8, 6, 6 reps	120s
2. Standing Side Crunch CABLE SIDE CRUNCH INSTRUCTIONAL VIDEO by TMT Systems	4 sets	12 reps	120s
3. Swiss Ball Jackknife Jack Knife with stability ball by John Brame	3 sets	AMAP reps	60s

Date Created: 4/14/19, 8:52 PM

Last Updated: 8/17/20, 4:39 PM

Basic Conditioning - V2.0

Workout Overview

Week 1

Week 1

Monday

Tuesday

Wednesday

Thursday

Friday

Week 2

Monday

Tuesday

Wednesday

Thursday

Friday

Week 3

Monday

Tuesday

Wednesday

Thursday

Friday

Week 4

Monday

Tuesday

Wednesday

Thursday

Friday

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