Conditioning

Cardio machines and kettlebell work to build stamina and burn energy.

days/week

6 weeks

length

Beginner

level

Day 1

Intervals

Bike · Rope · Swing · 30–40 min

Air Bike Sprint

Quads

Rope Wave

Shoulders

Kettlebell Swing

Glutes

Dumbbell Jump Squat

Quads

Day 2

Row · Elliptical · Walk · 30–40 min

Rowing Machine

Back

Elliptical HIIT Machine

Quads

Walk On Treadmill

Quads

Day 3

Stepmill · Carries · Run · 30–40 min

Stepmill Machine

Quads

Kettlebell Hold March

Quads

Kettlebell Lift Up

Quads

Run On Treadmill

Quads