Free personalized workout plan

Basic Conditioning - V3.0

By Chris Stone

Experience

Advanced (3+ years)

Days per week

5 days

Time

43 minutes

Genders

Female, Male

Goals

Bodybuilding (Female | Male)
Gain Strength (Female | Male)
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 bal

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Equipment

Bench, Bodyweight, Cable, Dumbbell, Exercise Ball, Kettlebell, Other, Pull up bar

Average Exertion

60%

Average Cardio Intensity

40%

Workout Type

Full Body

Experience

Advanced (3+ years)

Time

43 minutes

Genders

Female, Male

Days per week

5 days

Goals

Bodybuilding (Female | Male)
Gain Strength (Female | Male)
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 bal

Show More

Equipment

Bench, Bodyweight, Cable, Dumbbell, Exercise Ball, Kettlebell, Other, Pull up bar

Avg Exertion

60%

Workout Type

Full Body

Avg Cardio Intensity

40%

Week 1



ExerciseSetsRepsRestNotes
1. Bodyweight Jump Squat4 sets10 reps120s
2. Close-Grip Underhand Lat Pulldown
Close-Grip Underhand Lat Pulldown
4 sets6 reps120s
3. Renegade Row3 setsAMAP reps60s
-With Push Ups

ExerciseSetsRepsRestNotes
1. Dumbbell Step-Up
Dumbbell Step-Up
4 sets10 reps120s
-Dumbbells Overhead
2. Dumbbell Floor Press
Dumbbell Floor Press
4 sets6 reps120s
3. Weighted Chest Dip3 setsAMAP reps60s

Wednesday

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ExerciseSetsRepsRestNotes
1. Kettlebell Swing
Kettlebell Swing
4 sets10 reps120s
2. Dumbbell Push Press
Dumbbell Push Press
4 sets6 reps120s
3. Plank3 setsAMAP reps60s
- Plank With Shoulder Taps

ExerciseSetsRepsRestNotes
1. Single Leg Hip Bridge4 sets10 reps120s
-Weighted
2. Face Pull
Face Pull
4 sets6 reps120s
3. Weighted Chin-up3 setsAMAP reps60s

Date Created: 4/18/19, 8:19 PM


Last Updated: 9/12/20, 9:38 PM

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