Intermediate Strength and Conditioning Series (Day 1)


Advanced Level of Difficulty (60+ minute workout)

This is an intermediate level training program that is designed to increase strength and improve overall conditioning.

Member Rating: 8.3 out of 10 (3 Ratings)
Your Rating: -

PRINT WORKOUT FAVORITE JOURNAL RATE & REVIEW

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 5 times.

Picture of a male doing Barbell Deadlift Exercise

Barbell Deadlift

The barbell deadlift is an excellent compound exercise that targets the glutes, hamstrings and lower back.

Do 5 reps
LEARN EXERCISE
Picture of a female doing Alternating Lunges Exercise

Alternating Lunges

The alternating lunge is a beginner lower body exercise. This compound body weight exercise targets the quads, glutes, hamstrings and calves.

Do 10 reps on each side then rest for 1 minute
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 Kettlebell Swing Exercise

Kettlebell Swing

The Russian kettlebell swing is an excellent compound exercise that targets the lower body and core. This is a challenging exercise but is suitable for all fitness levels.

Do 20 reps
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
LEARN EXERCISE
Picture of a male doing Bosu Push-Up Exercise

Bosu Push-Up

The Bosu Push-up is a challenging upper body strength exercise that targets the chest, shoulders, arms and core.

Do 10 reps
LEARN EXERCISE
Picture of a male doing Anti-Rotation Band Chest Press Exercise

Anti-Rotation Band Chest Press

The anti-rotation band chest press is a beginner level core conditioning exercise that strengthens the abs, obliques and lower back.

Do 10 reps on each side
LEARN EXERCISE