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This is an ideal program if you’re looking to work your entire body, three times a week, using compound sets with minimal equipment. Each workout follows an interval format.
By doing this, you’ll keep the workout time under 45-minutes for each routine - after trying the routine a few times.
EQUIPMENT NEEDED
Dumbbells, Kettlebell, and Bench.
Note - you can get away doing this program with either DB or K for all exercises if that is all you have for equipment.
ROUTINE
The conditioning program starts with 4 Bodyweight movements performed as compound sets. The exercises are paired together to be completed with no rest. Rest break is 15-30 seconds following 2 sets of each group of exercises. Once the first 4 exercises are finished you’ll transition to 6 primary movements using either dumbbells or kettlebells.
Stay Strong Together,
MICHAEL WOOD, CSCS
JeFit
Bird Dog
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2x0 reps • 35s |
rest: 0s
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Bird Dog
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2x0 reps • 40s |
rest: 0s
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Bird Dog
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2x0 reps • 45s |
rest: 0s
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