Mixed Workout Routine For Strength And Conditioning

Mixed Workout Routine for Strength and Conditioning

Overview

This 30-minute group class blends strength and conditioning exercises to provide a well-rounded workout. You'll find a balanced mix of barbell strength exercises and dynamic conditioning drills, suitable for all fitness levels.

Equipment Needed

• Barbell
• Squat Rack
• Weight Plates
• Bench
• Battle Ropes

Class Structure

Warm-Up (5 minutes)

• Dynamic Stretching:
  • Arm Circles: 30 seconds
  • Leg Swings: 30 seconds per leg
  • Hip Circles: 30 seconds each direction
• Light Cardio:
  • Jumping Jacks: 1 minute
  • High Knees: 1 minute

Main Workout (20 minutes)

Block 1: Strength (10 minutes)

• Exercise: Back Squat

  • Beginners: 3 sets of 8 reps with light weight
  • Intermediate: 3 sets of 6 reps with moderate weight
  • Advanced: 4 sets of 5 reps with heavy weight

• Rest: 60 seconds between sets

• Exercise: Bench Press

  • Beginners: 3 sets of 8 reps with light weight
  • Intermediate: 3 sets of 6 reps with moderate weight
  • Advanced: 4 sets of 5 reps with heavy weight

• Rest: 60 seconds between sets

Block 2: Conditioning (10 minutes)

• Exercise: Battle Rope Alternating Waves
  • All Levels: 30 seconds on, 30 seconds rest, 5 rounds
• Exercise: Bike Erg Sprint
  • All Levels: 30 seconds on, 30 seconds rest, 5 rounds

Cool Down (5 minutes)

• Static Stretching:
  • Hamstring Stretch: 1 minute per leg
  • Chest Stretch: 1 minute
  • Shoulder Stretch: 1 minute per arm
• Deep Breathing: 1 minute

Tips for Success

• Beginners: Focus on form and control, use lighter weights to build confidence.
• Intermediate: Challenge yourself with moderate weights, maintaining good form.
• Advanced: Push for heavier weights, but prioritize form to prevent injury.

Enjoy this mixed workout routine to enhance your strength and conditioning in just 30 minutes!

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.

Promote Your Training Services

Affiliate Programme