Old School Strength Series (Day 1)


Intermediate Level of Difficulty (60+ minute workout)

This is an old school strength workout like your daddy used to do! This workout is designed to increase strength, build lean muscle and improve over all 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

Warmup

Perform the following warmup circuit twice before continuing with your workout.

Picture of a male doing Air Squats Exercise

Air Squats

The air squat is a beginner level lower body exercise that targets the glutes ad quads.

Do 15 reps - Do this twice before moving on.
LEARN EXERCISE
Picture of a male doing Glute Bridges Exercise

Glute Bridges

The glute bridge is a beginner lower body exercise that focuses on the glutes.

Do 15 reps - Do this twice before moving on.
LEARN EXERCISE

Exercise

Perform the following exercise a total of 5 times before moving on to the first circuit.

Picture of a female doing Goblet Squat Exercise

Goblet Squat

The goblet squat is a beginner level lower body exercise. This is a great exercise that targets the glutes, quads and hamstrings.

Do 8-10 reps then rest for 2 minutes - Do this 5 times before moving on.
LEARN EXERCISE

Circuit

Perform both exercises in this circuit one after another. Complete the circuit 3 times.

Picture of a male doing Dumbbell Chest Press Exercise

Dumbbell Chest Press

The dumbbell press is a beginner chest exercise and is suitable for any fitness level.

Do 10 reps then rest for 30 seconds
LEARN EXERCISE
Picture of a male doing Jump Ups on Bench Exercise

Jump Ups on Bench

This is a beginner plyometric exercise that builds explosive speed and power in the legs and core.

Do 10 reps then rest for 1 minute
LEARN EXERCISE

Circuit

Perform both exercises in this circuit one after another. Do the entire circuit 3 times.

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
Picture of a male doing Plank to Push Up Exercise

Plank to Push Up

The plank to push-up is a challenging exercise that targets the shoulders, arms and core.

Do 10 reps on each side then rest for 1 minute
LEARN EXERCISE