Intermediate Strength and Conditioning Series (Day 3)


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 Barbell Squats Exercise

Barbell Squats

Barbell squats are one of the best exercises you can do and should be included in every strength program.

Do 5 reps
LEARN EXERCISE
Picture of a male doing High Box Jumps Exercise

High Box Jumps

The high box jump is an intermediate lower body exercise. This is an explosive plyometric exercise that targets the glutes and quads.

Do 10 reps then rest for 1 minute
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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 Hop Overs on the Bench Exercise

Hop Overs on the Bench

The hop over is a beginner level plyometric exercise. This exercise helps build explosive power in the hips and legs, conditions your core and improves agility and coordination.

Do 30 reps on each side
LEARN EXERCISE
Picture of a male doing Barbell Military Press Exercise

Barbell Military Press

The barbell military press is an upper body strength exercise that targets the medial and posterior deltoids and the entire core.

Do 10 reps
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Picture of a male doing Knees to Elbows Exercise

Knees to Elbows

The knees to elbows exercise is one of the most challenging and one of the most effective core exercises you can do.

Do 10 reps
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Picture of a male doing Stability Ball Push-Outs on the Bench Exercise

Stability Ball Push-Outs on the Bench

Stability ball pushouts are an advanced core exercise that really isolates and places alot of stress on the abdominals. This exercises requires a great deal of core strength and stability in order to be done properly.

Do 15 reps
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