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Athletic Strength & Conditioning
AUDIO TIP
Sport
Beginner
Dumbbell
Plan Details
The Athletic Strength & Conditioning routine by JefitTeam is a 3 day workout plan. It is a beginner level plan to achieve sport fitness goals.
This is a 3-day, beginner program geared towards athletic development. The plan can be used during the off-season. Each of the three sessions offer some conditioning, mobility work and strength exercises for just about any sport. Some of the exercises are to be performed as interval bouts while the majority of your exercises are traditional sets and repetitions-based. The program looks like this: Day 1: Warm-up, mobility, conditioning, strength. Full body workout. Session time is about 100-minutes depending on fitness level. Day 2: Conditioning, flexibility, full body strength. Session time is about 80-minutes. Day 3: Conditioning, mobility, explosive leg work, strength. Session time is about 90-minutes. **Note: Bike workout (5:00) make it interval based, using a 1:2 work-to-rest ratio. Meaning, 30-seconds of all out work followed by 60-seconds of easy pedaling and repeat. Equipment needed, machine, barbell, dumbbell, kettlebell Stay Strong, MICHAEL WOOD, CSCS Jefit Team
Routine detail
Day 1
Workout 1
Est. 45 min
15 exercises
Abdominal Hip Roll
1 Set x 10 Reps
Bent Knee Hip Raise
1 Set x 15 Reps
Scorpion
1 Set
Running
1 Set
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Pull-Up
2 Sets x 8,6 Reps
Dumbbell Bent-Over Row
3 Sets x 12,10,8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
2 Sets x 8 Reps
Cable External Rotation
2 Sets x 15,12 Reps
Cable Deltoid Raise
2 Sets x 12 Reps
Barbell Push Press
3 Sets x 8,6,6 Reps
Weighted Tricep Dip
2 Sets x 8,6 Reps
Cable Pallof Press with Rotation
2 Sets x 12 Reps
Day 2
Workout 2
Est. 36 min
14 exercises
Jump Rope
1 Set
Downward Facing Dog
1 Set
Mountain Climber
1 Set
Barbell Deadlift
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Single-Leg Push-Up
3 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 12,10,8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 12,10,10 Reps
Wrist Roller
2 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 15 Reps
Bodyweight Wall Squat
1 Set
Day 3
Workout 3
Est. 39 min
15 exercises
Stationary Bike
1 Set
Alternating Floor Leg Raise
1 Set x 10 Reps
Abdominal Pendulum
1 Set x 8 Reps
World's Greatest Stretch
1 Set
Reverse Hyper (Flat Bench)
2 Sets x 10 Reps
Long Jump
3 Sets x 6 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 12 Reps
Kettlebell One-Arm Swing
2 Sets x 8 Reps
Kettlebell Turkish Get-Up Squat
2 Sets x 3 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15,12,10 Reps
Parallel Bar Hip Raise
2 Sets x 10,8 Reps
Extended Arm Child Pose
1 Set
