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Basic Conditioning - V2.0

By Chris Stone

Experience
Intermediate (2-3 years)
Time
43 minutes/day | 5 days/week | 4 weeks
Good for
Build Muscle, Gain Strength, Lose Weight
Equipment
Bodyweight, Box, Cable, Dips Bar, Dumbbell, Exercise Ball, Kettlebell, Pull up bar, Smith Machine
Statistics
Average Cardio Intensity
30%
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. 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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Dumbbell Squat To Shoulder Press demonstrationPlay Dumbbell Squat To Shoulder Press demonstration
4 sets, 10, 8, 6, 6 reps, (rest 120s)
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One Arm Lat Pulldown demonstrationPlay One Arm Lat Pulldown demonstration
4 sets, 12 reps, (rest 120s)
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Push-up demonstrationPlay Push-up demonstration
3 sets, AMAP reps, (rest 60s)
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Bulgarian Split Squat On Smith Machine demonstrationPlay Bulgarian Split Squat On Smith Machine demonstration
4 sets, 10, 8, 6, 6 reps, (rest 120s)
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Single-Arm Dumbbell Bench Press demonstrationPlay Single-Arm Dumbbell Bench Press demonstration
4 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
4 sets, 10, 8, 6, 6 reps, (rest 120s)
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One Arm Seated Dumbbell Press demonstrationPlay One Arm Seated Dumbbell Press demonstration
4 sets, 12 reps, (rest 120s)
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Plank demonstrationPlay Plank demonstration
3 sets, AMAP reps, (rest 60s)
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Single Leg Hip Bridge demonstrationPlay Single Leg Hip Bridge demonstration
4 sets, 10, 8, 6, 6 reps, (rest 120s)
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Single-Arm Cable Row
4 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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Step-up with Knee Raise demonstrationPlay Step-up with Knee Raise demonstration
4 sets, 10, 8, 6, 6 reps, (rest 120s)
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Standing Side Crunch demonstrationPlay Standing Side Crunch demonstration
4 sets, 12 reps, (rest 120s)
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Swiss Ball Jackknife demonstrationPlay Swiss Ball Jackknife demonstration
3 sets, AMAP reps, (rest 60s)
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Date Created: 4/14/2019, UTC


Last Updated: 4/18/2021, UTC

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