Strength and Conditioning Intermediate
- Day 1 - Strength (Lower Body)Get ready to build serious strength with today's lower body focus. We're hitting the major muscle groups with deadlifts, Bulgarian split squats, leg curls, and calf raises. Expect an intense session that will boost your power and enhance muscle definition. Perfect for those looking to increase strength and sculpt their legs.60 min4 exercisesstrengthintense
BackDeadlift
5 × 5Build full-body strength and improve your posture.
Hamstrings- Legs
Bulgarian Split Squat
4 × 8A challenging single-leg exercise to build strength, balance, and stability in your legs and glutes.
Quads•Hamstrings•Glutes - Legs
Leg Curl
4 × 10Sit or lie on the leg curl machine, and lift your legs up towards your butt, focusing on squeezing your hamstrings.
Hamstrings - Legs
Standing Barbell Calf Raise
4 × 12A compound move for strengthening the calves with added resistance.
Calves
- Day 2 - Conditioning (Full Body)Get ready to elevate your heart rate and build endurance with today's full-body conditioning workout. We're targeting every major muscle group with exercises like dumbbell jump squats and farmer's walks, designed to boost your explosive power and core strength. Expect a moderate intensity session that will leave you feeling invigorated and on track for improved athleticism and fat loss. Let's crush it together!60 min4 exercisesconditioningmoderate
- Legs
Dumbbell Jump Squat
3 × 15An explosive lower body move that builds power and endurance.
Calves•Quads•Hamstrings - Core
Bench Crunches
4 × 15An enhanced version of crunches using a bench to increase core engagement.
Abs•Obliques - Arms
Farmer's Walk
3 × 60 secCarry heavy weights over a distance to build strength and endurance.
Forearms - Chest
Cable Crossover
3 × 12Perform chest flyes using cables for constant tension.
Chest
- Day 3 - Upper Body PowerGet ready to unleash your upper body strength with today's power-packed session! Focused on building serious muscle and strength, you'll tackle classic moves like bench presses and pull-ups. Expect an intense workout that targets your chest, back, and arms, leaving you feeling strong and accomplished. Perfect for those looking to boost their power and sculpt a solid upper body.60 min3 exercisesstrengthintense
- Chest
Bench Press
5 × 5A powerful exercise to build chest, shoulder, and tricep strength.
Chest•Triceps•Delts - Back
Pull Up
4 × 8Build upper-body strength with this classic bodyweight exercise.
Lats•Biceps•Shoulders - Shoulders
Seated Dumbbell Press
4 × 8Press dumbbells overhead to build shoulder and tricep strength.
Delts•Triceps
- Day 4 - Core and Stability ChallengeToday's focus is all about building a rock-solid core and enhancing your stability. Get ready to engage those abs with side planks, reverse crunches, Russian twists, and toe touches. This moderate-intensity workout will not only sculpt your midsection but also improve your overall balance and coordination. Let's strengthen that core and boost your athletic performance!60 min4 exercisesconditioningmoderate
- Core
Side Plank
3 × 45 secA powerful static move to build oblique strength and improve core stability.
Obliques•Abs•Deep core - Core
Reverse Crunches
4 × 15A simple yet effective core exercise targeting the lower abs.
Abs - Core
Russian Twist
3 × 15A great rotational move to build strong obliques and improve core stability.
Obliques - Core
Toe Touches
3 × 15A simple yet effective move to target the upper abs.
Abs