Total Body Conditioning Workout (11.6.2024)
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Total Body Conditioning Workout
Duration: 45-50 minutes
Equipment: Dumbbells (light to medium), mat
Goal: Build strength, improve endurance, and tone major muscle groups
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Warm-Up (5-10 minutes)
1. Jumping Jacks - 1 minute2. Arm Circles - 30 seconds each direction
3. Bodyweight Squats - 1 minute, slow and controlled
4. High Knees - 1 minute
5. Dynamic Lunges (alternating legs) - 1 minute
Take deep breaths and ease into each movement, warming up major muscle groups and increasing your heart rate.
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Workout: Circuit Format (3 rounds)
Complete each exercise for 45 seconds, followed by 15 seconds rest. Rest 1 minute between rounds.
Round 1
1. Goblet Squats
Hold a dumbbell at your chest and lower into a squat. Focus on keeping your chest lifted and knees tracking over toes.
2. Push-Ups
Start in a high plank and lower your chest to the floor, pressing back up. Modify to knee push-ups if needed.
3. Bent-Over Dumbbell Rows
With dumbbells in each hand, hinge at the hips, keeping your back flat. Pull elbows toward your sides, squeezing your shoulder blades.
4. Walking Lunges
Hold weights in each hand (optional) and step forward into lunges, alternating legs. Keep your core engaged.
5. Russian Twists
Sit on the floor, lean back slightly, and rotate side to side with or without a weight. Keep feet lifted for an extra challenge.
Round 2
1. Dumbbell Deadlifts
Hold weights, feet hip-width apart, and slowly hinge at the hips. Keep your back straight, returning to a standing position.
2. Shoulder Press
With dumbbells at shoulder height, press weights overhead, keeping your core tight and back straight.
3. Plank to Downward Dog
Start in plank, then push back into Downward Dog, stretching hamstrings. Return to plank.
4. Lateral Lunges
Step to the right, keeping your left leg straight and bending the right knee. Alternate sides for the full duration.
5. Bicycle Crunches
Lie on your back, hands behind your head, and bring opposite elbow to knee in a controlled twist.
Round 3
1. Dumbbell Thrusters
Hold weights at shoulder height, squat down, then explode up, pressing weights overhead.
2. Mountain Climbers
Start in plank, drive knees toward your chest one at a time as quickly as you can.
3. Reverse Lunges with Bicep Curl
Step back into a lunge, then perform a bicep curl as you return to standing. Alternate legs.
4. Burpees
Start standing, drop into a squat, place hands on the ground, jump back into a plank, and hop back up.
5. Plank Hold
Hold a forearm plank, engaging core and glutes, and maintain steady breathing.
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Cool-Down (5-10 minutes)
1. Standing Forward Fold - 1 minute
Slowly fold forward, reaching toward your toes. Let your neck and shoulders relax.
2. Quad Stretch - 30 seconds per leg
Stand on one leg, pulling the opposite foot to your glutes, stretching the front of your thigh.
3. Child’s Pose - 1 minute
Kneel, sit back on your heels, and stretch your arms forward, resting your forehead on the floor.
4. Cat-Cow Stretch - 1 minute
On all fours, alternate arching your back (Cat) and dipping your back (Cow) to stretch your spine.
5. Seated Forward Fold - 1 minute
Sit with legs extended, reach forward gently, stretching hamstrings and lower back.
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Tips
- Breathe: Focus on steady breathing to keep your energy up.
- Form: Quality over quantity—ensure proper form to avoid injury.
- Hydrate: Stay hydrated before, during, and after your workout.
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Give it your all, stay consistent, and you’ll be well on your way to total body strength and conditioning!
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