Intermediate Strength and Conditioning Series (Day 2)


Advanced Level of Difficulty (60+ minute workout)

This is an intermediate level training program that is 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 5 times.

Picture of a male doing Bench Press Exercise

Bench Press

The bench press is a beginner upper body exercise. This is a great compound chest exercise that is suitable for any fitness level.

Do 5 reps
LEARN EXERCISE
Picture of a male doing Pull-ups Exercise

Pull-ups

The straight arm pull-up is a challenging upper body exercise that targets the traps, back, shoulders and arms.

Do 5 reps 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 5 times.

Picture of a male doing Single Arm Squat Row Exercise

Single Arm Squat Row

The single arm row is a beginner compound exercise that targets the legs and shoulders.

Do 10 reps on each side
LEARN EXERCISE
Picture of a male doing Incline Alternating Press Exercise

Incline Alternating Press

The incline alternating chest press is great exercise for the chest and triceps.

Do 10 reps on each side
LEARN EXERCISE
Picture of a female doing Double Leg Drops Exercise

Double Leg Drops

Double leg drops are a great lower abs exercise. Perform this exercise after you have strengthened your core and you need to progress from the single leg drops.

Do 15 reps
LEARN EXERCISE
Picture of a female doing Side Plank Hip Raise Exercise

Side Plank Hip Raise

The side plank hip raise is a beginner core exercise. This exercise strengthens the muscles of the core with most of the body weight placed on the underside obliques.

Do 15 reps on each side
LEARN EXERCISE