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. 35
Warm Up
- 5 minutes on Cardio Machine (treadmill, bike, etc.)
Advanced Start here
## Deadlift Rows with Dumbbells » ***10-12 Reps***
* Choose a weight you can handle, your back should not hurt at all
* Lower to a deadlift position, hamstrings long, lock arms and body
* Pull back, squeezing shoulder blades so dumbbell follows leg
* Control down and body back up
* Keep head looking forward at all times
Deadlift Rows with Dumbbells » 10 reps
- Choose a weight you can handle, your back should not hurt at all
- Lower to a deadlift position, hamstrings long, lock arms and body
- Pull back, squeezing shoulder blades so dumbbell follows leg
- Control down and body back up
- Keep head looking forward at all times
## Gladiator Presses with Dumbbell » ***8-10 Each Side***
* Choose Beginner/Advanced position
* Dumbbell-side leg "up"; other leg relaxed with other arm supporting body
* Press dumbbell up with slight twist; control down
* Do all one side then the other
Gladiator Presses with Dumbbell » 8-10 each side
- Choose Beginner/Advanced position
- Dumbbell-side leg "up"; other leg relaxed with other arm supporting body
- Press dumbbell up with slight twist; control down
- Do all one side then the other
Repeat above 5x
Intermediate Start Here
## Goblet Squats with Dumbbell » ***12 reps***
* Hold dumbbell close to body in goblet position
* Core engaged
* Squat down, rise up, then squeeze the glutes without arching back
Goblet Squats with Dumbbell » 10-12 reps
- Hold dumbbell close to body in goblet position
- Core engaged
- Squat down, rise up, then squeeze the glutes without arching back
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
Cable Pull Downs using Rope Attachment » 10-12 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
## Push Ups » ***12-15 Reps***
* Shoulder width
* Core is tight
* Control up and down
Push Ups » 10-12 reps
- Shoulder width
- Core is tight
- Control up and down
Repeat above 4x
Beginner Start Here
Dumbbell Front Raises » ***10-12 Reps***
--
* Stand with two dumbbells, shoulder relaxed
* Lift whole arm straight out in front of you, touching the tops of the dumbbells
* Control down
Dumbbell Front Raises » 10-12 reps
- Stand with two dumbbells, shoulder relaxed
- Lift whole arm straight out in front of you, touching the tops of the dumbbells
- Control down
## Bicep Curls with Dumbbells » ***10-12 reps***
* Dumbells neutral at side
* Keep body neutral and stable
* Curl up, turning wrists out as you get to the top
* Control down
Bicep Curls with Dumbbells » 10-12 reps
- Dumbells neutral at side
- Keep body neutral and stable
- Curl up, turning wrists out as you get to the top
- Control down
## Skier Side Jumps with pause » ***8-10 each side***
* Body neutral
* Inside leg can stabilize if needed
* Catch and control your landings
Skier Side Jumps with pause » 10 each side
- Body neutral
- Inside leg can stabilize if needed
- Catch and control your landings
## Rockbacks » ***15-20 reps***
* Sit comfortably (on mat if needed), with legs bent in front of you
* Chest up; not hunched
* Hands in front of heart, crossed to shoulders or on head
* Lean back as far as you can keeping feet on floor, hold then repeat
Rockbacks » 20 reps
- Sit comfortably (on mat if needed), with legs bent in front of you
- Chest up; not hunched
- Hands in front of heart, crossed to shoulders or on head
- Lean back as far as you can keeping feet on floor, hold then repeat
Repeat above 3x
Plank Steps » ***12-15 each side***
--
* Plank position; shoulders directly over elbows (or hands)
* Engage core
* Step out all the way right; return
* Step out all the way left; return
Plank Steps » 8-10 each side
- Plank position; shoulders directly over elbows (or hands)
- Engage core
- Step out all the way right; return
- Step out all the way left; return
Hip Abductions on Machine » ***Max or 25-30 Reps***
--
* Push out with knees
* Pause before coming back; controlled
* Core is engaged
Hip Abductions on Machine » 20 reps
- Push out with knees
- Pause before coming back; controlled
- Core is engaged
## Lunge Isometric Holds » ***15-25 Seconds***
* Get in lunge position pulling your front leg back and the back leg forward to create tension
* Hold
* Each side
Lunge Isometric Holds » 20-30 seconds
- Get in lunge position pulling your front leg back and the back leg forward to create tension
- Hold
- Each side
Repeat above 2x
## Cem Glute Complex » ***10-10-20-30***
* On floor in bridge position
* 10 bridges with only left foot on floor
* 10 bridges with only right foot on floor
* 20 bridges with both feet down
* Single bridge held for 30 seconds
Cem Glute Complex » 10-10-20-30
- On floor in bridge position
- 10 bridges with only left foot on floor
- 10 bridges with only right foot on floor
- 20 bridges with both feet down
- Single bridge held for 30 seconds
## Sit Ups to 1-2 Cross Punches » ***20 Reps***
* Perform a Sit Up
* Throw a 1-2 Cross Punch; right goes left then left goes right
* Control down
Sit Ups to 1-2 Cross Punches » 20 Reps
- Perform a Sit Up
- Throw a 1-2 Cross Punch; right goes left then left goes right
- Control down
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