Mixed Workout Routine Strength And Conditioning

Mixed Workout Routine: Strength and Conditioning

In this 60-minute structured group fitness class, participants will engage in a mixed workout routine that includes strength and conditioning exercises. The focus will be on building overall strength and cardiovascular conditioning.

Class Overview

• Duration: 60 minutes
• Warm-up: 10 minutes
• Workout Blocks: 40 minutes
• Cooldown: 10 minutes

Warm-Up (10 Minutes)

• 5 minutes of dynamic stretching:

  • Arm circles
  • Leg swings
  • Hip circles
  • Torso twists

• 5 minutes of light cardio:

  • Jumping jacks (1 minute)
  • High knees (1 minute)
  • Butt kicks (1 minute)
  • Bodyweight squats (2 minutes)

Workout Blocks (40 Minutes)

Block 1: Strength Training (20 Minutes)

Exercises:

1. Back Squat

   • Sets: 3
   • Reps: 8-10
   • Rest: 1 minute between sets

2. Bench Press

   • Sets: 3
   • Reps: 8-10
   • Rest: 1 minute between sets

3. Deadlift

   • Sets: 3
   • Reps: 8-10
   • Rest: 1 minute between sets

Block 2: Conditioning Circuit (20 Minutes)

Circuit:

• Squat Press (Thruster)

  • Reps: 12
  • Rest: 30 seconds

• Push Press

  • Reps: 12
  • Rest: 30 seconds

• Burpees

  • Reps: 12
  • Rest: 30 seconds

• Repeat the circuit 3 times.

Cooldown (10 Minutes)

• 5 minutes of static stretching:

  • Hamstring stretch
  • Quadriceps stretch
  • Chest stretch
  • Shoulder stretch
  • Tricep stretch

• 5 minutes of deep breathing and relaxation:

  • Focus on slow, deep breaths to lower heart rate and promote relaxation.

This mixed workout routine is designed to improve strength and conditioning while ensuring a balanced approach to fitness. Participants should adjust weights and intensity according to their fitness level and consult with a fitness professional if 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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