Intermediate

Conditioning & Fat Loss 3-Day

Fitness3 days

Strength plus conditioning circuits. No rest between circuit moves; rest 2 minutes after each round.

عBy علی رضاییVerified

1
Strength + CircuitDay 1
1. - A
    Trap Bar Deadlift
    4 × 5–6
    RIR 2Rest 150 s
2. - B
    Dumbbell Bench Press
    3 × 8–10
    RIR 2Rest 90 s
3. - C
    Kettlebell Swing
    4 × 15
4. - D
    Box Jump
    4 × 8
5. - E
    Battle Ropes
    4 × 30 s
    Rest 120 s
2
IntervalsDay 2
1. - A
    Rowing Machine
    8 × 60 s
    Rest 60 s
    با شدت بالا
2. - B
    Jump Rope
    5 × 60 s
    Rest 30 s
3. - C
    Mountain Climber
    4 × 40 s
    Rest 30 s
4. - D
    Side Plank
    3 × 30 s
    Rest 30 s
3
Metabolic Full BodyDay 3
1. - A
    Barbell Thruster
    4 × 10
    RIR 2Rest 90 s
2. - B
    Pull-Up
    4 × 6–10
    RIR 2Rest 90 s
3. - C
    Walking Lunge
    3 × 12
    RIR 2Rest 60 s
    هر پا
4. - D
    Medicine Ball Slam
    3 × 15
    Rest 45 s
5. - E
    Farmer's Walk
    3 × 40 s
    Rest 60 s
6. - F
    Burpee
    3 × 10
    Rest 60 s