Old School Strength Series (Day 3)


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 mass 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

Warmup

Perform each exercise in this warmup twice before continuing with your workout.

Picture of a male doing Band Goodmornings Exercise

Band Goodmornings

The band good morning is an intermediate dynamic warm-up exercise that targets the hamstrings and glutes.

Do 15 reps - Do this twice before moving on.
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Picture of a male doing Mountain Climbers Exercise

Mountain Climbers

The mountain climber is a dynamic warm-up exercise that opens up the hips and hits the hamstrings and glutes. It's a great exercise to do before lower body exercises like lunges, squats or the deadlift.

Do 10 reps on each side - Do this twice before moving on.
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Exercise

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

Picture of a female doing Kettlebell Deadlifts Exercise

Kettlebell Deadlifts

The kettlebell deadlift is an excellent lower body exercise. This exercise targets the glutes and hamstrings and is suitable for all fitness levels.

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

Perform each exercise in this circuit one after another. Do this entire circuit 3 times.

Picture of a male doing Single Arm Dumbbell Row Exercise

Single Arm Dumbbell Row

The single arm bent over row targets the mid back and is a great beginner strength exercise.

Do 10 reps on each side then rest for 30 seconds
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Picture of a male doing Push-Up Exercise

Push-Up

The push-up is a basic upper body exercise. This is a great exercise for any fitness level because it targets the chest, shoulders, arms and core.

Do 10 reps then rest for 1 minute
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Exercise

Perform the following exercise 10 times every minute on the minute for a total of 10 minutes.

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.

Choose a weight (or tension) that offers heavy resistance. Do 10 reps on the minute, every minute for 10 minutes
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