Conditioning Workout
1. Treadmill Sprints & Dumbbell Thrusters:
- Warm up on the treadmill for 5 minutes.
- Sprint on the treadmill for 30 seconds at a high intensity.
- Immediately perform 10 dumbbell thrusters (holding dumbbells at shoulder level, squat down, then explosively stand up and press the dumbbells overhead).
- Rest for 1 minute.
- Repeat the sprint and thruster cycle for a total of 10 rounds.
2. Dumbbell Circuit & Kettlebell Swings:
- Perform 10 reps of dumbbell lunges.
- Immediately perform 10 kettlebell swings.
- Rest for 30 seconds.
- Repeat the circuit for a total of 4 rounds.
3. Kettlebell Complex & Treadmill Incline Walk:
- Perform 10 reps of kettlebell goblet squats.
- Immediately perform 10 reps of kettlebell bent-over rows.
- Rest for 30 seconds.
- Repeat the complex for a total of 4 rounds.
- Set the treadmill to a 5% incline and walk at a brisk pace for 20 minutes.
4. Treadmill Hill Sprints & Dumbbell Renegade Rows:
- Set the treadmill to a 10% incline.
- Warm up on the treadmill for 5 minutes.
- Sprint on the treadmill for 30 seconds at a high intensity.
- Immediately perform 10 dumbbell renegade rows (in a plank position with hands gripping dumbbells, alternate rowing each dumbbell to the side of the body).
- Rest for 1 minute.
- Repeat the sprint and row cycle for a total of 10 rounds.
5. Dumbbell Tabata & Kettlebell Snatches:
- Choose one dumbbell exercise (e.g., dumbbell squat jumps).
- Perform the exercise for 20 seconds at a high intensity.
- Rest for 10 seconds.
- Repeat the exercise for a total of 8 rounds.
- Rest for 1 minute.
- Perform 10 kettlebell snatches on each arm.
- Rest for 30 seconds.
- Repeat the Tabata and snatch sequence for a total of 4 rounds
6. Kettlebell Pyramid & Treadmill Intervals:
- Perform 1 kettlebell swing.
- Rest for 10 seconds.
- Perform 2 kettlebell swings.
- Rest for 10 seconds.
- Continue this pattern, adding 1 rep each round, until you reach 10 reps.
- Rest for 1 minute.
- Descend the pyramid by performing 9 reps, 8 reps, and so on, until you reach 1 rep.
- Set the treadmill to a comfortable pace.
- Sprint on the treadmill for 30 seconds at a high intensity.
- Recover for 1 minute at a moderate pace.
- Repeat the sprint and recovery cycle for a total of 10-15 minutes.
7. Treadmill Incline Walk & Dumbbell Circuit:
- Set the treadmill to a 5% incline.
- Walk at a brisk pace for 30 minutes, focusing on maintaining a consistent speed and good posture.
- Perform 10 reps of dumbbell squats.
- Immediately perform 10 reps of dumbbell push presses.
- Rest for 30 seconds.
- Repeat the circuit for a total of 4 rounds.
8. Dumbbell Superset & Kettlebell Complex:
- Perform 10 reps of dumbbell bench press.
- Immediately perform 10 reps of dumbbell bent-over rows.
- Rest for 30 seconds.
- Repeat the superset for a total of 4 rounds.
- Perform 10 reps of kettlebell swings.
- Immediately perform 10 reps of kettlebell goblet squats.
- Rest for 30 seconds.
- Repeat the complex for a total of 4 rounds.
9. Kettlebell HIIT & Treadmill Pyramid:
- Perform 20 seconds of kettlebell swings at a high intensity.
- Rest for 10 seconds.
- Perform 20 seconds of kettlebell goblet squats at a high intensity.
- Rest for 10 seconds.
- Repeat the swing-squat sequence for a total of 8 rounds.
- Set the treadmill to a comfortable pace.
- Run at that pace for 1 minute.
- Increase the speed slightly and run for 2 minutes.
- Continue increasing the speed and running for an additional minute each round, until you reach a challenging but manageable pace.
- Descend the pyramid by decreasing the speed and running for 1 minute less each round.
10. Treadmill Incline Walk & Dumbbell Tabata & Kettlebell Pyramid:
- Set the treadmill to a 10% incline.
- Walk at a brisk pace for 20 minutes.
- Choose one dumbbell exercise (e.g., dumbbell squat jumps).
- Perform the exercise for 20 seconds at a high intensity.
- Rest for 10 seconds.
- Repeat the exercise for a total of 8 rounds.
- Rest for 1 minute.
- Perform 1 kettlebell swing.
- Rest for 10 seconds.
- Perform 2 kettlebell swings.
- Rest for 10 seconds.
- Continue this pattern, adding 1 rep each round, until you reach 10 reps.
- Rest for 1 minute.
- Descend the pyramid by performing 9 reps, 8 reps, and so on, until you reach 1 rep.