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.
Scroll down for Advanced, Intermediate and Beginner starting points. 39
Warm Up
- 5 minutes on Cardio Machine (treadmill, bike, etc.)
Advanced Start here
Lunge Clean Press with Dumbbell » 7-10 each side
- Get into lunge position; one leg out with dumbbell in opposite hand
- All the weight to the heel then clean press up
- Keep your balance
Bear Walks with Dumbbells » 7-10 each side
- Work up to the weight with good technique
- In "football position" over dumbbells
- Stabilize left, row right walking forward
- Alternate
Repeat above 5x
Intermediate Start Here
Cable Overhead Tricep Extensions » 10-12 reps
- One foot forward
- Lock upper arm
- Look forward and drive it forward
- Make sure cable doesn't hit your head
Single Leg Sit Down-Get Back Ups (on Bench) » 8-10 each side
- Stand in front of bench
- Elevate one foot, keep control while lowering body to seated position using only the other foot
- Touch "tippy toe" (if needed) to raise up to standing
Rear Flys on Bench with Dumbbells » 10 reps
- Lay flat on your stomach
- Grab two, lighter dumbbells together under the bench
- Use your delts, relax the traps—don't shrug, to bring dumbbells up and out
- Pause and control down
Repeat above 4x
Beginner Start Here
One-Sided Suitcase Squats » 8-10 each side
- Dumbbell in one hand
- Keep core engaged to stay upright—as though you have equally weighted dumbbells in each hand
- Feet about shoulder width—squat pushing hips backward
- Do reps for one side, then carefully switch load to other side, keeping shoulder blades relaxed
Front & Side Raises with Dumbbells » 10-12 reps
- Simultaneously lift dumbbells, one in front and one to the side
- Control down, alternate front and side arms
Knee Grab Abs » 20 reps
- Lay back, arms and legs straight out, not resting
- Tuck up, arms and legs in
- Grab as far you can; almost pulling—hold a moment
- Release and extend out
7-7-7 Bicep Curl Complex » 7-7-7 reps
- Stand with two Dumbbells at side
- 7 reps from extended to half
- 7 reps from half to full
- 7 reps of full curls
Repeat above 3x
Cable Anti-Rotation Pushes » 8-10 each side
- Cable system around elbow height
- Stand perpendicular to the cable, outside hand on handle with inside hand over top of other
- Keep core engaged so you do not twist
- Push out, control back
Table Planks » 20-30 seconds
- Sit leaning back, with arms supporting from slightly behind and bent legs
- Chest up, move waist up to table
- Squeeze glutes then back down
Tricep Extensions on Floor » 15-20 reps
- Lay on stomach with hands at shoulders, elbows in
- Keep back relaxed with weight supported by triceps
- Drive up from the triceps
Repeat above 2x
Frog Pumps » 40-50 reps
- Back on floor, bracing with arms
- Keep feet close, move hips up while squeezing heels together
- Squeeze glutes together at top
Medicine Ball or Dumbbell Pikes » 10-15 reps
- Outstretched on floor with ball in hands
- Lift legs up and crunch to meet ball to the feet
- Pause
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 of any single cardio movement