Mixed Routine Total Body Conditioning And Strength

Mixed Routine: Total Body Conditioning and Strength

Class Overview

This 60-minute group class focuses on a balanced approach to conditioning and strength, targeting multiple muscle groups while enhancing cardiovascular fitness. The session is structured to accommodate all fitness levels, with modifications for beginner, intermediate, and advanced participants.

Warm-up (10 minutes)

Objective: Increase heart rate, warm up muscles, and enhance mobility.

• Jogging or Walking: 3 minutes
• Dynamic Stretches:
  • Arm Circles: 30 seconds
  • Leg Swings: 30 seconds per leg
  • Hip Circles: 30 seconds
• Bodyweight Exercises:
  • Air Squats: 10 reps
  • Mountain Climbers: 30 seconds
  • Plank Hold: 30 seconds

Block 1: Conditioning Circuit (20 minutes)

Objective: Boost cardiovascular endurance and enhance metabolic conditioning.

• Stations (45 seconds work / 15 seconds rest):
  1. Assault Bike Sprint
  2. Burpees
  3. Battle Rope Alternating Waves
  4. Rowing Machine Sprint

Rest: 1-minute break between each full circuit.

Rounds: 3

Level Adjustments:

• Beginner: Reduce work time to 30 seconds and increase rest to 30 seconds.
• Intermediate: Follow prescribed times.
• Advanced: Increase work time to 60 seconds and reduce rest to 10 seconds.

Block 2: Strength Circuit (20 minutes)

Objective: Develop muscular strength with a focus on lower and upper body.

• Stations (10 reps each exercise):
  1. Back Squat (Barbell)
  2. DB Shoulder Press
  3. DB Romanian Deadlift
  4. Band Chest Press

Rest: 1-minute break between each full circuit.

Rounds: 3

Level Adjustments:

• Beginner: Use lighter weights or perform bodyweight variations.
• Intermediate: Use moderate weights.
• Advanced: Use heavier weights and perform 12 reps per exercise.

Cooldown (10 minutes)

Objective: Lower heart rate and promote flexibility.

• Static Stretches:
  • Hamstring Stretch: 1 minute per leg
  • Quadriceps Stretch: 1 minute per leg
  • Chest Stretch: 1 minute
  • Shoulder Stretch: 1 minute per arm
• Deep Breathing Exercises: 2 minutes

Notes

• Ensure form and technique are prioritized over speed or weight.
• Maintain hydration throughout the class.
• Encourage participants to work at their own pace and listen to their bodies.

This structured mixed routine provides a comprehensive approach to fitness, ensuring participants leave feeling energized and accomplished.

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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