Full Body Conditioning

Instructions: Find a space that is clear in front, behind, and to each side of you to avoid injury. Perform a warm-up that consists of an activity that increases your heart rate and moves your joints through a moderate to large range of motion such as the one below. Perform each exercise in the warm-up for 30 seconds & repeat for 3 sets.

Workout: Repeat the first circuit for 3-4 sets, then move to the second circuit for 3-4 sets. It is encouraged that you modify each exercise to a version that is best for you.

Circuit 1: Perform each exercise for 10 reps with minimal rest between exercises. Repeat the entire circuit 3-4 times.
Circuit 2: Perform each exercise for 20 seconds followed by 10 seconds of rest. Repeat the entire circuit 3-4 times.

 

WARM UP
Pec Stretch

male demonstrating pec stretch
Walking Lunges

male demonstrating walking lunges
Jumping Jacks

male demonstrating jumping jacks

 

WORKOUT EXERCISE
DEMO
DEMO MODIFIED

CIRCUIT 1

Jump Squats (10 reps)
Modification: Squats (10 reps)

Rest as minimal as possible

 man demonstrating jump squats man demonstrating jump squat modification

Push-Ups (10 reps)
Modification: Push-Ups from Knees (10 reps)

Rest as minimal as possible

 man demonstrating push ups man demonstrating push ups modification

Jump Lunges (10 reps each leg)
Modification: Lunges (10 reps)

Rest as minimal as possible

 man demonstrating jump lunges man demonstrating jump lunges modification

Flutter Kicks (10 reps)
Modification: Reverse Crunch (10 reps)

Rest as minimal as possible

 man demonstrating flutter kicks man demonstrating flutter kick modification

Repeat Circuit 1 for 3-4 sets. Modify exercises, rests, and sets as needed.

After completing all sets move to Circuit 2.

 

WORKOUT EXERCISE
DEMO
DEMO MODIFIED

CIRCUIT 2

Jab-Cross, Burpee (20 seconds)
Modification: Jab-Cross, High Knees (20 seconds)

Rest for 10 seconds

 man demonstrating jab cross burpee man demonstrating jab cross high knees modification

Single Leg Glute Bridge (20 seconds)
Modification: Double Leg Glute Bridge (20 seconds)

Rest for 10 seconds

 man demonstrating single leg glute bridge man demonstrating double leg glute bridge modification

Step-Up (20 seconds)
Modification: Supported Step-Up (20 seconds)

Rest for 10 seconds

 man demonstrating step up man demonstrating supported step up modification

Single Leg Calf Raise (20 seconds)
Modification: Double Leg Calf Raise (20 seconds)

Rest for 10 seconds

 man demonstrating single leg calf raise man demonstrating double leg calf raise modification

Repeat Circuit 2 for 3-4 sets. Modify exercises, rests, and sets as needed.

 

COOL DOWN
Pigeon Stretch male demonstrating pigeon stretch
Instep Stretch male demonstrating instep stretch
Overhead Shoulder Stretch male demonstrating overhead shoulder stretch

 

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