2 Quick and Uncommon Conditioning Workouts

Here are two quick workouts for those that like trying something different than your normal everyday strength training routine.

Workout 1:

Intro:  The following workout is designed to help you build muscle, lose fat and improve your conditioning via the neuro-immuno-endocrine response. This occurs after about 14-18 minutes of training for the average person.  Always incorporate a warm-up (including a practice set or two performed slowly) and cool-down. If you are not at a high fitness level, you might need to adjust or scale the exercises to match your fitness level.

3-5 min warm-up (joint mobility is preferred, quick tutorial here, full DVD program here)

Repeat for 15-20 minutes, 1 repetition of each exercise, no rest between exercises, 0-15 seconds of rest between each circuit. Work up to being able to do one set every minute, if possible:

  • Bodyweight squat
  • T-Pushup (1 per side)
  • Bodyweight squat
  • Lateral lunges (1 per side)
  • Bodyweight squat
  • Mountain climbers (1 per side)
  • Bodyweight squat
  • Wrestlers bridge held for 1-3 seconds (aka yoga wheel pose)
  • Bodyweight squat
  • Spinal Rock (aka reverse situp)

Rest for 0-15 seconds and repeat for desired number of rounds.

Increase the challenge by doing more sets in less time, or by replacing the bodyweight squats with single leg squats.

3-5 min cool-down (including some whole body vibration drills is a great idea, quick tutorial here, full DVD program here).

Note: If you’d like a full conditioning program to help you burn fat and build muscle by maximizing the neuro-immuno-endocrine response, then I recommend the FlowFit program here:

Workout 2:

Intro: The following workout is designed to help you lose fat and improve your cardiovascular and athletic conditioning. Always incorporate a warm-up (including a practice set or two performed at low intensity) and cool-down. If you are not at a high fitness level, you might need to adjust or scale the exercises to match your conditioning level.

3-5 min warm-up (joint mobility is preferred, quick tutorial here, full DVD program here)

Repeat 3-6X, no rest between exercises other than what is stated, 1-2 minutes of rest at the end of each circuit:

  • Sprint 50 meters, walk back to starting point
  • Full Squat into Forward Leaps to 60% perceived exertion (balance both height and distance of jump)
  • Bear crawl 50 meters, walk back to starting point
  • Walking lunges to 60% perceived exertion (with weights if necessary)
  • Crab walk 50 meters, walk back to starting point
  • Alligator walking to 60% perceived exertion
  • Lateral side-stepping 50 meters, each direction

Rest 1-2 minutes and repeat for desired number of sets.

Increase or decrease the number of sets, distances, or rating of perceived exertion to change the difficulty of this workout circuit.

3-5 min cool-down (including some whole body vibration drills is a great idea, quick tutorial here, full DVD program here)

To your health and success,

Fitness Professional

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