Full Body Conditioning

Workout Plan of the Week
July 13-19

DAY

WORKOUT

DETAILS

Monday YouTube Guided Workout
Hard Core Workout
https://youtu.be/gWQ-mYuRZmY
Tuesday Zoom Virtual Class
Zumba | 5:00pm-6:00pm
https://recsports.unt.edu/programs/fitness/keepmoving/virtualgx
Wednesday Workout of the Week
Full Body Conditioning
Check out the exercise plan and demo videos below!
Thursday Zoom Virtual Class
Dance Choreo | 7:45pm-8:45pm
https://recsports.unt.edu/programs/fitness/keepmoving/virtualgx
Friday Zoom Virtual Class
Yoga Foundations | 11:30am-12:15pm
https://recsports.unt.edu/programs/fitness/keepmoving/virtualgx
Saturday YouTube Guided Workout
Pilates Workout 1
https://youtu.be/gB0pmPhmlTI
Sunday Workout of the Week
Full Body Conditioning
Check out the exercise plan and demo videos below!

 

Workout of the Week
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