Beginner Strength and Conditioning Series (Day 1)


Beginner Level of Difficulty (60+ minute workout)

This is a beginner level training program designed to increase strength and improve overall conditioning.

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WORKOUT SERIES

This workout is part of a "multi-day" training program. You can divide up the days to fit your schedule, however; we recommend that you take a full day of rest to let your body recover between workouts. For example: If you are doing a 3 day workout program, you may choose to workout (Monday - Day 1), (Wednesday - Day 2), (Friday - Day 3).

Day 1 Day 2 Day 3

Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Repeat this circuit 3 times.

Picture of a male doing Dumbbell Step-Ups Exercise

Dumbbell Step-Ups

The dumbbell step-up is a beginner lower body exercise. This is an excellent compound exercise that targets the quads and buttocks.

Do 10 reps on each side then rest for 30 seconds
LEARN EXERCISE
Picture of a male doing Single Arm Cable Row Exercise

Single Arm Cable Row

The single arm cable squat row is a beginner full body exercise. This is a great multi-joint compound exercise that targets the quads, glutes, back and arms.

Do 10 reps on each side then rest for 30 seconds
LEARN EXERCISE
Picture of a male doing Incline Chest Press Exercise

Incline Chest Press

The incline chest press exercise utilizes dumbbells and bench to help build the upper pectoral muscles in the chest.

Do 10 reps then rest for 30 seconds
LEARN EXERCISE

Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Repeat this circuit 3 times.

Picture of a male doing Straight Arm Pull Down Exercise

Straight Arm Pull Down

The straght arm pull down is a beginner back exercise. This exercise is suitable for all fitness levels and really isolates the lats.

Do 10 reps then rest for 30 seconds
LEARN EXERCISE
Picture of a male doing Standing Bicep Curl Exercise

Standing Bicep Curl

This upper body exercise is a bicep curl using dumbbells. When this arm exercise is done properly it really isolates the bicep muscle.

Do 10 reps then rest for 30 seconds
LEARN EXERCISE
Picture of a male doing Cable Trunk Twist Exercise

Cable Trunk Twist

The cable trunk twist is an intermediate core exercise. This exercise isolates the trunk and really works the obliques.

Do 15 reps on each side then rest for 30 seconds
LEARN EXERCISE
Picture of a male doing Butterfly Sit-ups Exercise

Butterfly Sit-ups

The butterfly sit-up is a beginner level core conditioning exercise that targets the abs.

Do 15 reps then rest for 30 seconds
LEARN EXERCISE