Basic Conditioning - V3.0

Google Sheet Workout Export

By Chris Stone

Experience Intermediate (2-3 years)
Time 30 minutes/day | 5 days/week
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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40%

 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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Description


Day 1 - Monday

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Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
4 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Close-Grip Underhand Lat Pulldown demonstrationPlay Close-Grip Underhand Lat Pulldown demonstration
4 sets, 6 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Renegade Row demonstrationPlay Renegade Row demonstration
3 sets, AMAP reps, (rest 60s)
-With Push Ups
Time between exercises: 60s
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Day 2 - Tuesday

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Dumbbell Step-Up demonstrationPlay Dumbbell Step-Up demonstration
4 sets, 10 reps, (rest 120s)
-Dumbbells Overhead
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Floor Press demonstrationPlay Dumbbell Floor Press demonstration
4 sets, 6 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Weighted Chest Dip demonstrationPlay Weighted Chest Dip demonstration
3 sets, AMAP reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 3 - Wednesday

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Kettlebell Swing demonstrationPlay Kettlebell Swing demonstration
4 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Push Press demonstrationPlay Dumbbell Push Press demonstration
4 sets, 6 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
3 sets, AMAP reps, (rest 60s)
- Plank With Shoulder Taps
Time between exercises: 60s
Show Alternative Exercises

Day 4 - Thursday

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Single Leg Hip Bridge demonstrationPlay Single Leg Hip Bridge demonstration
4 sets, 10 reps, (rest 120s)
-Weighted
Time between exercises: 60s
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Face Pull demonstrationPlay Face Pull demonstration
4 sets, 6 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Weighted Chin-up demonstrationPlay Weighted Chin-up demonstration
3 sets, AMAP reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 5 - Friday

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Alternating Jump Lunge demonstrationPlay Alternating Jump Lunge demonstration
4 sets, 10 reps, (rest 120s)
Time between exercises: 60s
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Pallof Press demonstrationPlay Pallof Press demonstration
4 sets, 6 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Swiss Ball Pike demonstrationPlay Swiss Ball Pike demonstration
3 sets, AMAP reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 4/18/2019, UTC


Last Updated: 10/1/2021, UTC

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