. 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.
Warm Up
- 5 minutes on Cardio Machine (treadmill, bike, etc.)
Advanced Start here
Squat-Curl-Presses with Dumbbells » 10-12 Reps
- Feet at shoulder width, dumbbells at side
- Squat, use your legs to control Curl up, Press up, control dumbbells down
Core Pull Throughs with Dumbbells » 10-12 Reps
- Your Push Up postion
- Engage core; don't move your back
- Pull dumbbell through from opposite side
Repeat above 5x
Intermediate 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
Lateral Raises with Dumbbells (Empty Pitcher) » 10-12 Reps
- Lean, ever so slightly, forward
- Pause at the top and "empty the pitcher"
Push Ups » 10-12 Reps
- Shoulder width
- Core is tight
- Control up and down
Repeat above 4x
Beginner Start Here
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
Triceps Kickbacks with Dumbbells » 10-12 Reps
- Lean foward about 45° with dumbbells in a curl position at chest level
- Keep upper arms in same position and kick back dumbbells (hinge at elbow until arms are straight)
Rockback Abs » 15 Reps
- Sit comfortably (on mat if needed), with legs bent in front of you
- Chest up; not hunched
- Hands in front of hear, crossed to shoulders or on head
- Lean back as far as you can keeping feet on floor, hold then repeat
Plate Shoulder Front Raises » 10-12 Reps
- Stand wide, relaxed with weight plate in two-handed grasp
- Raise plate strait up until you can almost see through hole
- Relax traps, control on the way down
Repeat above 3x
Bulgarian Split Squats with Dumbbell » 8-10 Each Side
- Dumbbells at side, one foot back on low box
- Focus all weight in front heal
- Leaning forward, squat down remaining strong and back up
- Don't let your knee go foward
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
Bicep Curls with Dumbbells » 12-15 Reps
- Dumbells neutral at side
- Keep body neutral and stable
- Curl up, turning wrists out as you get to the top
- Control down
Repeat above 2x
Speed Squats—Controlled » Max Reps
- Fast squats, don't let knees buckle
- Like jumping without toes leaving the ground
- Almost like forcing your body down, stopping and reversing up
Plank Shoulder Touches » Max Reps
- Your Push Up position; Feet shoulder width, shoulders right over hands
- Lift hand up to opposite shoulder; hold
- Control down and alternate hands
- Keep your core taut; try not to move side-to-side
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