Total Body Conditioning Workout Routine
Total Body Conditioning Workout Routine
This structured group fitness class is designed to boost your cardiovascular fitness and strength using a mix of bodyweight and dumbbell conditioning exercises. The session will last 60 minutes and includes a warm-up, workout blocks tailored to different fitness levels, and a cooldown.
Warm-Up (10 minutes)
Perform each exercise for 1 minute. Repeat the circuit twice with no rest between exercises.
- Arm Circles: Forward and backward
- Leg Swings: Front to back
- High Knees
- Jumping Jacks
- Dynamic Lunges
Main Workout (40 minutes)
Block 1: Conditioning Circuit (20 minutes)
Perform 3 rounds of the following exercises. Rest 1 minute between rounds.
-
Burpees
- Beginner: 8 reps
- Intermediate: 12 reps
- Advanced: 15 reps
-
DB Thrusters
- Beginner: 8 reps with light dumbbells
- Intermediate: 12 reps with moderate dumbbells
- Advanced: 15 reps with heavy dumbbells
-
Mountain Climbers (each side)
- Beginner: 20 reps
- Intermediate: 30 reps
- Advanced: 40 reps
-
Star Jumps
- Beginner: 10 reps
- Intermediate: 15 reps
- Advanced: 20 reps
Block 2: Endurance Challenge (10 minutes)
Perform as many rounds as possible (AMRAP) in 10 minutes:
- Burpees (5 reps)
- Mountain Climbers (10 reps each side)
- DB Thrusters (5 reps)
- Star Jumps (10 reps)
Rest and Hydration Break (2 minutes)
Cooldown (8 minutes)
Perform each stretch for 1 minute on each side or as specified:
- Standing Forward Bend
- Quad Stretch
- Shoulder Stretch
- Cat-Cow Pose
- Child’s Pose (hold for 2 minutes)
This comprehensive conditioning workout routine aims to elevate your heart rate, challenge your muscles, and improve overall stamina. Adjust the reps and weights according to your fitness level, and remember to hydrate and rest as needed.
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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