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

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Equipment

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

Average Exertion

60%

Average Cardio Intensity

30%

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

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

Show More

Equipment

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

Avg Exertion

60%

Workout Type

Full Body

Avg Cardio Intensity

30%

Workout Overview

Week 1



ExerciseSetsRepsRestNotes
1. Single Leg Hip Bridge4 sets10, 8, 6, 6 reps120s
2. Single-Arm Cable Row
Single-Arm Cable Row
4 sets12 reps120s
3. Pull-up3 setsAMAP reps60s

Week 2



ExerciseSetsRepsRestNotes
1. Single Leg Hip Bridge4 sets10, 8, 6, 6 reps120s
2. Single-Arm Cable Row
Single-Arm Cable Row
4 sets12 reps120s
3. Pull-up3 setsAMAP reps60s

Week 3



ExerciseSetsRepsRestNotes
1. Single Leg Hip Bridge4 sets10, 8, 6, 6 reps120s
2. Single-Arm Cable Row
Single-Arm Cable Row
4 sets12 reps120s
3. Pull-up3 setsAMAP reps60s

Week 4



ExerciseSetsRepsRestNotes
1. Single Leg Hip Bridge4 sets10, 8, 6, 6 reps120s
2. Single-Arm Cable Row
Single-Arm Cable Row
4 sets12 reps120s
3. Pull-up3 setsAMAP reps60s

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


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

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