Free personalized workout plan
|Intermediate (2-3 years)|
|43 minutes/day | 5 days/week | 4 weeks|
|Build Muscle, Gain Strength, Lose Weight|
|Bodyweight, Box, Cable, Dips Bar, Dumbbell, Exercise Ball, Kettlebell, Pull up bar, Smith Machine|
|Average Cardio IntensityAverage Exertion|
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. The V2.0 sessions follow the same structure as the V1.0 - starting with a compound lower body exercise, into an upper body compound, a bodyweight exercise and then either some brief cardio or stretching. This program differs from the beginner in that, there are new, more complex exercise and you are also required to complete additional sets, fewer reps and a heavier load per exercise as we look to lift the intensity. You may notice as well the inclusion of unilateral (single limb) exercises which will bring a new challenge for your body and force it adapt efficiently in terms of strength, balance and coordination. Once you have completed the 4 week program, you can then move onto the final phase of Basic Conditioining - which is V3.0. 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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