Basic Conditioning Plan

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2 DAYS - Cutting - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 2-day basic conditioning plan that can be used one of two ways. First, as a 2-4-week prep before you start a strength program. The second option is to use this on your off training days. Meaning, if you strength train on say M-W-F - then this could be used on Tue/Thur/Sat.

The goal of the program is to improve your muscular endurance and cardiovascular fitness level.

Day 1: Total workout time = about 49-minutes. The workout begins with a warm-up on a stationary bike (or whatever type of cardio you have available to you). After completing a series of bodyweight exercises you'll finish on the bike. But this time the goal if for you to ride easy/hard/easy/hard for 30-second splits for a total of 6-minutes.

Day 2: Total workout time = 50-minutes. This session starts off with an easy 5-minute row. After completing a series of exercises, jump back on the rower. This time, though, row easy/hard/easy/hard for 30-second splits for a total of 6-minutes. You should NOT be able to carry on a conversation during either of these cardio intervals in session 1 or 2.

STAY STRONG,

MICHAEL WOOD, CSCS
Jefit Team

Day 1
Day 2

Conditioning Workout 1 12 exercises, 47 mins

Indoor Cycling	3x8 reps • 300s	rest: 20s
90/90 Hamstring Stretch	1x0 reps • 30s	rest: 15s
Abdominal Hip Roll	1x0 reps • 30s	rest: 15s
Bridge	2x8 reps • 30s	rest: 15s
Push-Up	2x0 reps • 30s	rest: 20s
Single-Leg Glute Bridge	2x0 reps • 20s	rest: 15s
Single-Leg Push-Up	2x0 reps • 25s	rest: 15s
Bodyweight Rear Lunge	1x0 reps • 30s	rest: 15s
Prisoner Squat	1x0 reps • 30s	rest: 15s
Air Bike	2x0 reps • 25s	rest: 15s
Mountain Climber	2x0 reps • 25s	rest: 15s
Indoor Cycling	3x8 reps • 360s	rest: 15s

Conditioning Workout 2 13 exercises, 49 mins

Rowing	3x0 reps • 300s	rest: 20s
Cobra	1x8 reps • 30s	rest: 15s
Flutter Kick	1x0 reps • 30s	rest: 20s
Side Bridge	1x8 reps • 30s	rest: 15s
Forearm Plank with Hip Abduction	2x8 reps • 30s	rest: 15s
Alternating Heel Touch	2x0 reps • 30s	rest: 15s
Jump Squat	2x0 reps • 20s	rest: 20s
Mountain Climber	2x0 reps • 20s	rest: 20s
Glute Kickback	1x0 reps • 30s	rest: 10s
Bench Hip Thrust	1x0 reps • 35s	rest: 20s
Box Single-Leg Push-Off	2x0 reps • 20s	rest: 20s
Push-Up to Side Plank	2x8 reps • 20s	rest: 20s
Rowing	3x0 reps • 360s	rest: 20s