Workout Plans
  • Goal: Burn Fat, Build Muscle, Increase Endurance
  • Skill level: Intermediate
  • Duration: 60 Days
  • Days per week: 5
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Day 17 : Conditioning (Choose 1)

Duration 30 min
Exercises 1
Equipment Yes
On each conditioning day, pick one session: Indoor Sprint; Outdoor Sprint; or Row, and use the rep guidelines provided for that week. Perform 1 conditioning day per week. If you have a lot of fat to lose, bump it up to 2 conditioning days per week. Note that Week 7 conditioning is 30 minutes of steady-state cardio at moderate intensity. There is no conditioning workout in Week 8, though you can perform Week 7’s steady-state cardio session if desired. POWER BOOST: Add intensity to your conditioning day. Perform 10 burpees or 30 seconds of mountain climbers in between each round.

Exercise Conditioning A

Outdoor Sprints How to
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8 sets
15-30 sec reps
1-2 min (walk) rest
*Substitute with indoor sprints or 500-meter rows.

Exercise Conditioning B

Indoor Sprints How to
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10 sets
30 sec reps
90 sec (walk) rest
*Substitute with outdoor sprints or 500-meter rows.

Exercise Conditioning C

Rowing Machine How to
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5 sets
500 meters (AFAP) reps
90 sec rest
*Substitute with either outdoor or indoor sprints.