Mixed Strength And Conditioning Routine

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Mixed Strength And Conditioning Routine

Workout Category: Mixed Created: 2025-09-20 11:57:18

Mixed Strength and Conditioning Routine

Welcome to a dynamic 60-minute group fitness class that blends strength and conditioning exercises to enhance overall fitness. This class is structured into distinct blocks with options for beginner, intermediate, and advanced participants. Get ready to sweat and build strength!

Warm-up (10 minutes)

Purpose: Increase heart rate, warm up muscles, and prepare the body for the workout.

Block 1: Strength Circuit (20 minutes)

Format: 3 rounds, 45 seconds work, 15 seconds rest between exercises. 2 minutes rest between rounds.

  1. Back Squat
    • Beginner: Bodyweight or empty bar
    • Intermediate: Light to moderate weight
    • Advanced: Moderate to heavy weight
  2. Bench Press
    • Beginner: Light dumbbells or empty bar
    • Intermediate: Moderate weight
    • Advanced: Heavy weight
  3. Deadlift
    • Beginner: Light weight, focus on form
    • Intermediate: Moderate weight
    • Advanced: Heavy weight
  4. Glute Bridge
    • All Levels: Bodyweight, hold for 2 seconds at the top

Block 2: Conditioning Circuit (15 minutes)

Format: As many rounds as possible (AMRAP) in 10 minutes. 5 minutes rest before cooldown.

Cooldown (10 minutes)

Purpose: Gradually reduce heart rate and stretch muscles.

Note: Always listen to your body, modify exercises as needed, and maintain proper form throughout the class. Enjoy the workout and give your best effort!

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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