Beginner Strength and Conditioning Series (Day 3)


Intermediate 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 Squat Exercise

Dumbbell Squat

The dumbbell squat is a lower body exercise that targets the gluts and quads.

Do 10 reps then rest for 30 seconds
LEARN EXERCISE
Picture of a male doing Seated Row Exercise

Seated Row

The seated row is a beginner back exercise. This exercise builds and strengthens the muscles of the mid and upper back.

Do 10 reps then rest for 30 seconds
LEARN EXERCISE
Picture of a male doing Side Dumbbell Raises Exercise

Side Dumbbell Raises

Side dumbell raises are a basic shoulder exercise that builds the muscle on the top of the shoulder cap.

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 Sit Squat Biceps Curl Exercise

Sit Squat Biceps Curl

The dumbbell sit squat biceps curl is a beginner compound exercise. This is a a great exercise that targets the lower body and biceps and would be a great addition to ant fitness program.

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

Walk-Out Push-Up

The walk-out push-up is a beginner compound exercise. This is a great dynamic warm-up exercise that targets the hamstrings, core and upper body and is suitable for any fitness level.

Do 5 reps then rest for 30 seconds
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Picture of a male doing Single Arm Cable Tricep Extension Exercise

Single Arm Cable Tricep Extension

The single arm tricep extension is a beginner upper body exercise. This isolation exercise strengthens and tones the triceps.

Do 10 reps on each side then rest for 30 seconds
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Picture of a male doing Side Crunches Exercise

Side Crunches

This is a core exercise that uses the rack to isolate the obliques and build strength and definition using your own body weight in a side crunch.

Do 15 reps on each side then rest for 30 seconds
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