Beginner Strength & Conditioning Program

DOWNLOADS/VIEWS: 7/7240

RATING: 0 (FROM 1 JEFIT MEMBERS)

5 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 5-day strength and conditioning plan for beginners. It offers 3 days of strength with light cardio as a warm-up plus 2 additional days of cardio and core training.

Workout 1: Strength (8 exercises, plus 10-min. cardio warm-up and stretch = 38-min. session).
Workout 2: Cardio & Core (Row/Treadmill plus 3 core exercises = 40-min. session).
Workout 3: Strength (5-min cardio warm-up and 7 exercises plus stretch = 30-min. session).
Workout 4: Cardio & Core (elliptical machine and 3 core exercises = 29-min. session).
Workout 5: Strength (12 min cardio warm-up, 7 exercise and yoga pose = 37-min. session).

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Friday
Tuesday
Wednesday
Thursday
Friday

Workout 2: Cardio & Core 7 exercises, 54 mins

Rowing	1x0 reps • 10m	rest: 60s
Barbell Ab Rollout (Kneeling)	2x8 reps	rest: 60s
Bird Dog	2x8 reps	rest: 60s
Frog Sit-Up	2x15 reps	rest: 60s
Walking	1x0 reps • 5m	rest: 60s
Treadmill Running	1x0 reps • 10m	rest: 60s
Walking	1x0 reps • 5m	rest: 60s

Workout 3: Strength 9 exercises, 57 mins

Jump Rope	1x0 reps • 5m	rest: 60s
Hack Squat (Reverse Position)	3x8 reps	rest: 60s
Hack Calf Raise	3x12 reps	rest: 60s
Machine Seated Calf Raise	3x15 reps	rest: 60s
Machine Seated Row	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Cable One-Arm Lateral Raise	3x8 reps	rest: 60s
Cable Tricep Extension	3x8 reps	rest: 60s
Scorpion	1x0 reps • 40s	rest: 60s

Workout 4: Cardio & Core 5 exercises, 38 mins

Elliptical Training	1x0 reps • 12m	rest: 60s
Bench Crunch	3x12 reps	rest: 60s
Roman Chair Rotational Knee Raise	2x8 reps	rest: 60s
Plank	1x8 reps • 45s	rest: 60s
Elliptical Training	1x0 reps • 8m	rest: 60s

Workout 1: Strength 10 exercises, 1 hr 12 mins

Indoor Cycling	1x0 reps • 10m	rest: 60s
Machine Leg Press	3x12,10,8 reps	rest: 60s
Machine Leg Extension	3x12,10,8 reps	rest: 60s
Machine Leg Curl (Prone)	3x12,10,8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x12,10,8 reps	rest: 60s
Machine Bench Press	3x12,10,8 reps	rest: 60s
Smith Machine Shoulder Press	3x10,8,8 reps	rest: 60s
Dumbbell Bicep Curl	3x10,8,8 reps	rest: 60s
Machine Assisted Dip	3x8,6,6 reps	rest: 60s
World's Greatest Stretch	1x0 reps • 40s	rest: 60s

Workout 5: Strength 9 exercises, 1 hr 3 mins

Step Machine	1x0 reps • 12m	rest: 60s
Dumbbell Bench Squat	3x8 reps	rest: 60s
Bodyweight Rear Lunge	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Extended Arm Child Pose	1x0 reps • 60s	rest: 60s