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3-day plan, 45-minute sessions
A free 4-week 3-day conditioning plan built to grow your work capacity and engine. 3 sessions a week, 45-minute workouts, 11 exercises using bodyweight only.
Lower Strength
- Tempo Bodyweight Squat3 × 12-15
- Single-Leg RDL3 × 12-15
- Rear-Foot Elevated Split Squat3 × 12-15
- Dead Bug3 × 12-15
- Reverse Lunge3 × 12-15
- Hip Mobility Flow3 × 12-15
Upper Strength
- Push-Up3 × 12-15
- Pull-Up / Assisted Pull-Up3 × 12-15
- Incline Push-Up3 × 12-15
- Band Row3 × 12-15
- Dead Bug3 × 12-15
- Tempo Bodyweight Squat3 × 12-15
Conditioning
- Bike / Rower Intervals3 × 3 x 30s
- Tempo Bodyweight Squat3 × 12-15
- Rear-Foot Elevated Split Squat3 × 12-15
- Push-Up3 × 12-15
- Dead Bug3 × 12-15
- Single-Leg RDL3 × 12-15
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https://varsityforever.app/plan/conditioning-3d-45m-bw3-Day Conditioning Plan, 45-Min Sessions — free Week 1 from Varsity Forever. #VarsityForever #Conditioning #WorkCapacity #3DaySplit
https://varsityforever.app/plan/conditioning-3d-45m-bw
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