Full-Body Conditioning Day
A Full Body Conditioning day, finished with cardio at the end, could be done in as little as 65-75 minutes total once you learn the exercises and no longer need to watch all the videos. I do recommend you watch the videos for your first few weeks or so to get the hints on how to properly perform each one.
Our Program is designed to give results with any level (or if you have time constraints)
Advanced Do the Warm Up and start at the 5x
Intermediate Do the Warm Up and start at the 4x
Beginner Do the Warm Up and start at the 3x
Move up a tier as you progress.
Warm Up
- 5 minutes on Cardio Machine (treadmill, bike, etc.)
5x
Squat Presses with Dumbbells » 10-12 Reps
- Hold dumbbells high to keep core engaged
- Squat down until elbows touch knees
- Drive up dumbbells over head
- Control while bringing down.
Core Pull Throughs with Dumbbells » 10-14 Reps
- Your Push Up postion
- Engage core; don't move your back
- Pull dumbbell through from opposite side
Repeat above sequence 5x; then…
4x
Cable Pull Downs using Rope Attachment » 12 Reps
- Stay a little bent to activate back; neck is neutral
- Lock arm in slightly bent position then bring down straight
- Control on the way up
Deadlifts with Dumbbells » 12 Reps
- Slight bend of the knees
- Keep arms more to the side than front
- Down with butt back a bit
- Lift body up and pause with glute squeeze at top
Cable Overhead Tricep Presses » 12 Reps
- One foot forward
- Lock upper arm
- Look forward and drive it forward
- Make sure cable doesn't hit your head
Repeat above sequence 4x; then…
3x
Lateral Lunges with Dumbbells » 12-14 Reps
- Focus on driving your hips backwards when you go to the sides
- Control it and push to opposite side
Renegade Rows with Dumbbells » 12-14 Reps
- Right over the dumbbells
- Feet wide; tuck in and core tight
- Pull it back and control it down
- Remember to row and keep traps relaxed
Bodyweight Squat Jumps » 10-12 Reps
- Hands in top position, don't lean forward
- Stay in control in both jump and catch
Lateral Raises with Dumbbells (Empty Pitcher) » 10-12 Reps
- Lean, ever so slightly, forward
- Pause at the top and "empty the pitcher"
Repeat above sequence 3x; then…
2x
Barbell Squats » 12-15 Reps
- Bar on Traps or below
- Tighten everything, knees out and core engaged
- Squeeze at the top; don't arch
Frog Pumps with Dumbbell » 25-30 Reps
- Brace with arms holding a dumbbell on top of hips
- Keep feet close, move hips up while squeezing heels together
- Squeeze glutes together at top
Push Ups » 12-15 Reps
- Shoulder width
- Core is tight
- Control up and down
Repeat above sequence 2x; then…
1x
Pull Ups » Max Reps
- Shoulder width
- Core is tight
- Control up and down
- Eccentric if needed (jump up and fight to stay up as you go down)
Hip Abductions on Machine » Max or 25-30 Reps
- Push out with knees
- Pause before coming back; controlled
- Core is engaged
Cardio
- 5 min of one cardio movement/equipment
- 4 min of one cardio movement/equipment (pick something more challenging then prior)
- 3 min of one cardio movement/equipment (pick something more challenging then prior)
- 3 min of one cardio movement/equipment (pick something more challenging then prior)
Total of 15 min of cardio with 4 different movement
Or
- 15 minutes one one movement