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Basic Conditioning - V3.0

By Chris Stone

Experience
Advanced (3+ years)
Time
43 minutes/day | 5 days/week
Good for
Bodybuilding, Gain Strength, Lose Weight
Equipment
Bench, Bodyweight, Cable, Dumbbell, Exercise Ball, Kettlebell, Other, Pull up bar
Statistics
Average Cardio Intensity
40%
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 final program, V2.0, continue to follow the same structure as the previous programs - starting with a compound lower body exercise, into an upper body compound, a bodyweight exercise and then either some brief cardio or stretching. Once again however, we introduce more complex and challenging exercises and also manipulate the load, sets and reps to continue to overload the body and cause maximal change. There is now less unilateral exercise as the focus switches to maximal bilateral strength gains. There is also the inclusion of intervals and sprint training to bring about improvements in cardio conditioning and lactate threshold. Once you have completed the 4 week program, you have then successfully completed the Basic Conditioining program. Congrats. 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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Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
4 sets, 10 reps, (rest 120s)
Show Alternative Exercises
Close-Grip Underhand Lat Pulldown demonstrationPlay Close-Grip Underhand Lat Pulldown demonstration
4 sets, 6 reps, (rest 120s)
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Renegade Row demonstrationPlay Renegade Row demonstration
3 sets, AMAP reps, (rest 60s)
-With Push Ups
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Dumbbell Step-Up
4 sets, 10 reps, (rest 120s)
-Dumbbells Overhead
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Dumbbell Floor Press demonstrationPlay Dumbbell Floor Press demonstration
4 sets, 6 reps, (rest 120s)
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Weighted Chest Dip demonstrationPlay Weighted Chest Dip demonstration
3 sets, AMAP reps, (rest 60s)
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Wednesday

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Kettlebell Swing
4 sets, 10 reps, (rest 120s)
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Dumbbell Push Press demonstrationPlay Dumbbell Push Press demonstration
4 sets, 6 reps, (rest 120s)
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Plank demonstrationPlay Plank demonstration
3 sets, AMAP reps, (rest 60s)
- Plank With Shoulder Taps
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Single Leg Hip Bridge demonstrationPlay Single Leg Hip Bridge demonstration
4 sets, 10 reps, (rest 120s)
-Weighted
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Face Pull demonstrationPlay Face Pull demonstration
4 sets, 6 reps, (rest 120s)
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Weighted Chin-up demonstrationPlay Weighted Chin-up demonstration
3 sets, AMAP reps, (rest 60s)
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Alternating Jump Lunge demonstrationPlay Alternating Jump Lunge demonstration
4 sets, 10 reps, (rest 120s)
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Pallof Press demonstrationPlay Pallof Press demonstration
4 sets, 6 reps, (rest 120s)
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Swiss Ball Pike demonstrationPlay Swiss Ball Pike demonstration
3 sets, AMAP reps, (rest 60s)
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Date Created: 4/18/2019, UTC


Last Updated: 9/12/2020, UTC

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