Free personalized workout plan

Cardio Conditioning

By Christopher Stone

Experience

Intermediate (2-3 years)

Days per week

3 days

Time

35 minutes

Genders

Female, Male

Goals

Fat Loss (Female | Male)
Increase Stamina (Female | Male)
Tone Body (Female | Male)
Description

This program is focused on developing your cardiovascular capabilities and is unique in structure and design in comparison to the other programs. Each sessions is to be performed as a circuit rather t

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Equipment

Bodyweight, Box, Dumbbell

Average Exertion

50%

Average Cardio Intensity

40%

Workout Type

Full Body

Experience

Intermediate (2-3 years)

Time

35 minutes

Genders

Female, Male

Days per week

3 days

Goals

Fat Loss (Female | Male)
Increase Stamina (Female | Male)
Tone Body (Female | Male)
Description

This program is focused on developing your cardiovascular capabilities and is unique in structure and design in comparison to the other programs. Each sessions is to be performed as a circuit rather t

Show More

Equipment

Bodyweight, Box, Dumbbell

Avg Exertion

50%

Workout Type

Full Body

Avg Cardio Intensity

40%

Workout Overview

Week 1

Do all of them in a circuit

60s at the end of the circuit

ExerciseSetsRepsRestNotes
1. Bodyweight Jump Squat3 sets30s10s
2. Heel Flicks
Heel Flicks
3 sets30s10s
3. Kick Sits
Kick Sits
3 sets30s10s
4. Inchworm
Inchworm
3 sets30s10s

60s at the end of the circuit

ExerciseSetsRepsRestNotes
1. Lateral Shuffle
Lateral Shuffle
3 sets30s10s
2. Stepup3 sets30s10s
Rapid
3. Frog Squat
Frog Squat
3 sets30s10s
4. Plank Jacks3 sets30s10s

60s at the end of the circuit

ExerciseSetsRepsRestNotes
1. Scissors Jump
Scissors Jump
3 sets30s10s
2. High Knee Run
High Knee Run
3 sets30s10s
3. Bear Crawl
Bear Crawl
3 sets30s10s

Week 2

Do all of them in a circuit

60s at the end of the circuit

ExerciseSetsRepsRestNotes
1. Bodyweight Jump Squat3 sets45s15s
2. Heel Flicks
Heel Flicks
3 sets45s15s
3. Kick Sits
Kick Sits
3 sets45s15s
4. Inchworm
Inchworm
3 sets45s15s

60s at the end of the circuit

ExerciseSetsRepsRestNotes
1. Lateral Shuffle
Lateral Shuffle
3 sets45s15s
2. Stepup3 sets45s15s
Rapid
3. Frog Squat
Frog Squat
3 sets45s15s
4. Plank Jacks3 sets45s15s

60s at the end of the circuit

ExerciseSetsRepsRestNotes
1. Scissors Jump
Scissors Jump
3 sets45s15s
2. High Knee Run
High Knee Run
3 sets45s15s
3. Bear Crawl
Bear Crawl
3 sets45s15s

Week 3

Do all of them in a circuit

60s at the end of the circuit

ExerciseSetsRepsRestNotes
1. Bodyweight Jump Squat3 sets60s20s
2. Heel Flicks
Heel Flicks
3 sets60s20s
3. Kick Sits
Kick Sits
3 sets60s20s
4. Inchworm
Inchworm
3 sets60s20s

60s at the end of the circuit

ExerciseSetsRepsRestNotes
1. Lateral Shuffle
Lateral Shuffle
3 sets60s20s
2. Stepup3 sets60s20s
Rapid
3. Frog Squat
Frog Squat
3 sets60s20s
4. Plank Jacks3 sets60s20s

60s at the end of the circuit

ExerciseSetsRepsRestNotes
1. Scissors Jump
Scissors Jump
3 sets60s20s
2. High Knee Run
High Knee Run
3 sets60s20s
3. Bear Crawl
Bear Crawl
3 sets60s20s

Week 4

Do all of them in a circuit

60s at the end of the circuit

ExerciseSetsRepsRestNotes
1. Bodyweight Jump Squat4 sets60s20s
2. Heel Flicks
Heel Flicks
4 sets60s20s
3. Kick Sits
Kick Sits
4 sets60s20s
4. Inchworm
Inchworm
4 sets60s20s

60s at the end of the circuit

ExerciseSetsRepsRestNotes
1. Lateral Shuffle
Lateral Shuffle
4 sets60s20s
2. Stepup4 sets60s20s
Rapid
3. Frog Squat
Frog Squat
4 sets60s20s
4. Plank Jacks4 sets60s20s

60s at the end of the circuit

ExerciseSetsRepsRestNotes
1. Scissors Jump
Scissors Jump
4 sets60s20s
2. High Knee Run
High Knee Run
4 sets60s20s
3. Bear Crawl
Bear Crawl
4 sets60s20s

Date Created: 3/30/20, 4:01 AM


Last Updated: 9/12/20, 9:37 PM

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