Mixed Workout Routine Strength Conditioning And Mobility

Mixed Workout Routine: Strength, Conditioning, and Mobility

Class Overview

This 60-minute group fitness class combines strength, conditioning, and mobility exercises to deliver a full-body workout. Participants will engage in structured blocks focusing on different fitness components, with modifications for various fitness levels.

Equipment Needed

• Bodyweight
• Battle Rope (optional for Battle Rope Waves)
• Pull-up Bar (optional for Hanging Knee Raise)

Warm-up (10 minutes)

Goal: Prepare the body for the workout, increase heart rate, and improve mobility.

1. Jog in Place - 2 minutes
2. Arm Circles - 1 minute forward, 1 minute backward
3. Leg Swings - 1 minute per leg
4. Dynamic Stretching Routine:
   • Walking Lunges - 1 minute
   • High Knees - 1 minute
   • Butt Kickers - 1 minute
5. Deep Breathing and Light Stretching - 1 minute

Block 1: Strength (15 minutes)

Format: Circuit - 3 rounds

• Air Squat

  • Beginner: 10 reps
  • Intermediate: 15 reps
  • Advanced: 20 reps

• Push-up

  • Beginner: 5 reps (on knees if needed)
  • Intermediate: 10 reps
  • Advanced: 15 reps

• Glute Bridge

  • Beginner: 10 reps
  • Intermediate: 15 reps
  • Advanced: 20 reps

• Rest: 1 minute between rounds

Block 2: Conditioning (15 minutes)

Format: AMRAP (As Many Rounds As Possible) - 10 minutes

• Mountain Climbers

  • Beginner: 20 seconds
  • Intermediate: 30 seconds
  • Advanced: 40 seconds

• Burpees

  • Beginner: 5 reps
  • Intermediate: 10 reps
  • Advanced: 15 reps

• Star Jumps

  • Beginner: 5 reps
  • Intermediate: 10 reps
  • Advanced: 15 reps

• Rest: 1 minute after the block

Note: Battle Rope Waves can be substituted for any exercise if available.

Block 3: Mobility and Core (10 minutes)

Format: Timed holds

• Plank

  • Beginner: 20 seconds
  • Intermediate: 40 seconds
  • Advanced: 60 seconds

• Hanging Knee Raise (if bar available)

  • Beginner: 5 reps
  • Intermediate: 10 reps
  • Advanced: 15 reps

• Forward Lunge with Twist

  • Beginner: 5 reps per side
  • Intermediate: 10 reps per side
  • Advanced: 15 reps per side

• Rest: 30 seconds between exercises

Cooldown (10 minutes)

Goal: Lower heart rate, stretch muscles, and promote recovery.

1. Deep Breathing - 1 minute
2. Static Stretching Routine:
   • Hamstring Stretch - 1 minute per leg
   • Quad Stretch - 1 minute per leg
   • Chest Stretch - 1 minute
   • Shoulder Stretch - 1 minute
   • Hip Flexor Stretch - 1 minute per side
3. Gentle Yoga Poses (Child’s Pose, Cat-Cow) - 2 minutes

Total Duration: 60 minutes

This mixed workout routine ensures a comprehensive session targeting strength, conditioning, and mobility to leave you feeling accomplished and energized. Adjust repetitions and intensity based on your fitness level, and remember to stay hydrated throughout the class.

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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