Beginner Strength and Conditioning Series (Day 2)


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 female doing Kettlebell Deadlifts Exercise

Kettlebell Deadlifts

The kettlebell deadlift is an excellent lower body exercise. This exercise targets the glutes and hamstrings and is suitable for all fitness levels.

Do 10 reps then rest for 30 seconds
LEARN EXERCISE
Picture of a female doing Seated Lat Pull Down Exercise

Seated Lat Pull Down

The seated lat pull down is an isolation exercise that trains the muscles in the mid back.

Do 10 reps then rest for 30 seconds
LEARN EXERCISE
Picture of a male doing Push-Up Exercise

Push-Up

The push-up is a basic upper body exercise. This is a great exercise for any fitness level because it targets the chest, shoulders, arms and core.

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 female doing Exercise Band Front Raise Exercise

Exercise Band Front Raise

This is a shoulder exercise that trains the front of the deltoids. This exercise uses the Theraband for constant resistance throughout the entire range of motion.

Do 10 reps then rest for 30 seconds
LEARN EXERCISE
Picture of a female doing Stability Ball Hamstring Curls Exercise

Stability Ball Hamstring Curls

This hamstring curl exercise uses the stability ball. Hamstring curls improve balance and stability.

Do 15 reps then rest for 30 seconds
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Picture of a male doing Open Arm Chest Raise Exercise

Open Arm Chest Raise

The open arm chest raise is a beginner level core exercise that targets the lower back.

Do 15 reps then rest for 30 seconds
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Picture of a female doing Alternating Leg Drops Exercise

Alternating Leg Drops

The alternating leg drop is a beginner core exercise. This exercise targets the lower abs and is suitable for all fitness levels.

Do 10 reps on each side then rest for 30 seconds
LEARN EXERCISE