50 Minute Total Body Conditioning Routine Featuring Squats

50-Minute Total Body Conditioning Routine Featuring Squat Press

This structured group fitness class will enhance overall strength and conditioning with a primary focus on the Squat Press (Thruster). The session includes a comprehensive warm-up, a main workout circuit, and a cooldown.

Warm-Up (10 Minutes)

Objective: Prepare the body for the workout, increase heart rate, and loosen up muscles.

• Dynamic Stretching (5 minutes)

  • Arm Circles: 1 minute
  • Leg Swings: 1 minute
  • Hip Circles: 1 minute
  • Torso Twists: 1 minute
  • High Knees: 1 minute

• Light Cardio (5 minutes)

  • Jumping Jacks: 1 minute
  • Bodyweight Squats: 1 minute
  • Walking Lunges: 1 minute
  • Butt Kickers: 1 minute
  • Arm Crosses with Step Touch: 1 minute

Main Workout (35 Minutes)

Objective: Develop strength and conditioning through circuit training with a focus on the Squat Press.

Circuit 1: Strength and Conditioning (20 Minutes)

Exercises:

1. Squat Press (Thruster) (conditioning)
   • Equipment: Barbell or Dumbbells
   • 3 sets of 12 reps
2. Push-Ups
   • 3 sets of 12 reps
3. Plank Rows
   • Equipment: Dumbbells
   • 3 sets of 10 reps per arm
4. Lateral Lunges
   • 3 sets of 10 reps per leg

Instructions:

• Perform exercises in sequence with 60 seconds rest between sets.
• Rest for 2 minutes after completing all sets in Circuit 1.

Circuit 2: Endurance and Core (15 Minutes)

Exercises:

1. Burpees
   • 3 sets of 10 reps
2. Russian Twists
   • Equipment: Dumbbell or Medicine Ball
   • 3 sets of 15 reps per side
3. Mountain Climbers
   • 3 sets of 30 seconds
4. Superman Raises
   • 3 sets of 12 reps

Instructions:

• Perform exercises in sequence with 45 seconds rest between sets.
• Rest for 1 minute after completing all sets in Circuit 2.

Cooldown (5 Minutes)

Objective: Lower heart rate and stretch major muscle groups to aid recovery.

• Static Stretching (5 minutes)
  • Hamstring Stretch: 1 minute
  • Quadriceps Stretch: 1 minute
  • Shoulder Stretch: 1 minute
  • Triceps Stretch: 1 minute
  • Cat-Cow Stretch: 1 minute

This routine aims to improve your overall conditioning and strength with a focus on functional and dynamic movements, ensuring a comprehensive workout targeting multiple muscle groups.

Like anything new or established, be sure to consult a health professional before undertaking a new workout regime. We take no responsibility for any injuries caused by you trying this workout.

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