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Basic Conditioning - V3.0
Workout Overview
Week 1
Day 1: Monday | Day 2: Tuesday | Day 3: Wednesday | Day 4: Thursday | Day 5: Friday | Day 6: Rest | Day 7: Rest |
Week 1
Monday
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Bodyweight Jump Squat | 4 sets | 10 reps | 120s | |
2. Close-Grip Underhand Lat Pulldown ▶ | 4 sets | 6 reps | 120s | |
| 3. Renegade Row | 3 sets | AMAP reps | 60s | -With Push Ups |
Tuesday
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
1. Dumbbell Step-Up ▶ | 4 sets | 10 reps | 120s | -Dumbbells Overhead |
2. Dumbbell Floor Press ▶ | 4 sets | 6 reps | 120s | |
| 3. Weighted Chest Dip | 3 sets | AMAP reps | 60s |
Wednesday
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
1. Kettlebell Swing ▶ | 4 sets | 10 reps | 120s | |
2. Dumbbell Push Press ▶ | 4 sets | 6 reps | 120s | |
| 3. Plank | 3 sets | AMAP reps | 60s | - Plank With Shoulder Taps |
Thursday
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Single Leg Hip Bridge | 4 sets | 10 reps | 120s | -Weighted |
2. Face Pull ▶ | 4 sets | 6 reps | 120s | |
| 3. Weighted Chin-up | 3 sets | AMAP reps | 60s |
Friday
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Alternating Jump Lunge | 4 sets | 10 reps | 120s | |
| 2. Pallof Press | 4 sets | 6 reps | 120s | |
| 3. Swiss Ball Pike | 3 sets | AMAP reps | 60s |
Date Created: 4/18/19, 8:19 PM
Last Updated: 9/12/20, 9:38 PM
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