Phase 3 : Week 1 : Day 2 : Conditioning

Workout Summary:

Welcome to Day 2 of Phase 3 : Project Break On Through. Day 1 was focused on strength training. Day 2’s focus is conditioning and building your core. No matter how strong you get, without a solid cardio foundation, you can only get so far before burning out.

Before starting Day 2, complete an active warm-up (5 minutes to get the blood flowing), work on opening up your hips, loosen up your back and get mentally prepared to put in some more work.

Below is a video of todays core workout (cardio explained) followed by the training plan and directions. LETS WORK!


Workout Directions:

Cardio Instructions: Rest for 2 minutes between exercises A through D.

Core Instructions: Complete 5 Rounds of each exercise. A1 through A3 = 1 Round. Rest 30 seconds between each round of core workouts.


Set #1.

800 meter run X warm-up pace. This is just to get your legs warm.

Set #2. 1 Rep.

Timed 1-Mile Run X 1

Set #3. 8 Reps.

400 Meter Repeats X 8 rest 60 seconds between each rep.

Set #4. 20 Reps.

20 Yard Sprint to 20 Yard Backpedal (back to start) X 20 reps. Rest 30 seconds between reps.

Set #5. 5 Rounds.

Walking Lunge X 50 yards.

CORE: 5 Rounds Each.


A2: STRAPS Semi-Circle X 15 each side

A3: STRAPS Roll-Out X 12


Join our list to get daily workouts delivered to your inbox!

Welcome to NEWF Nation!
This field is required