January 22

35-Minute Strength and Conditioning Workout (Video)

By fitness

January 22, 2023




We mix weight coaching and cardio on this full physique Strength and Conditioning Workout! This efficient residence exercise will problem your energy, endurance, core stability and agility. Modifications are provided all through to make this accessible for everybody!

Whether you’re coaching for athletic efficiency or simply need to transfer like an athlete, energy and conditioning exercises are vital in your coaching plan.

Today’s full physique exercise could be described as “complex training.” The American Council on Exercise describes advanced coaching as a sort of exercise that pairs a energy train with an influence train again to again.

In different phrases, you get ALL the advantages of heavy energy coaching, with heart-pumping, energy strikes to extend endurance.

HIIT strength and conditioning workout | front rack dumbbell squat

Strength and Conditioning Workout FAQs

What Is A Strength and Conditioning Workout?

Conditioning exercises are designed to enhance muscular energy and energy. Ultimately, one of these coaching will increase athletic efficiency and reduces danger of damage. Some of the commonest coaching strategies that non-public trainers construct into full physique energy and conditioning exercises are weight coaching, endurance, mobility, core stability, pace, agility and plyometrics.

Why Is Strength and Conditioning Important for Everyone?

In my opinion, a mix of energy and HIIT coaching is the simplest method to attain your health objectives. The mixture permits you to construct muscle and enhance cardio endurance and coronary heart well being. Proper energy and conditioning is vital for every type of health ranges — not simply athletes! This coaching may even out muscle imbalances, enhance mobility and stabilize joints. Plus, studying new motion patterns can enhance coordination, making your exercises more practical.

If you need to practice like an athlete at residence, make this energy and conditioning exercise a part of your weekly exercise routine.

A fast and efficient full physique exercise at residence that builds whole physique energy whereas elevating your coronary heart price.

Workout Equipment:

A medium set of dumbbells.

I like to recommend 8-20 lbs relying in your health degree. We’re utilizing 12 and 15 lbs on this exercise video.

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We’re utilizing 12 and 15 lb dumbbells on this full physique exercise.

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Workout Instructions:

Follow together with the guided Strength and Conditioning Workout on YouTube, led by licensed private coach, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 4 Circuits (3 workout routines per circuit)
  • Timed Intervals (30 seconds of labor per train. The first two workout routines are consecutive, for a complete work time of 1 minute. Then you get a 30 second relaxation, adopted by a 30 second cardio conditioning/plyometric burnout.)
  • Repeat Each Circuit x2-3 Sets 

Hate Burpees? Burn Fat With These 4 Intense Exercises!

Workout Outline

CIRCUIT ONE: Legs (Squats) and Shoulders

  1. Strength: Dumbbell Squat (Floor Tap) and Curl and Press
  2. Power: Push Press
  3. Conditioning: 3 Lateral Bounds and 1 Squat Jump

CIRCUIT TWO: Legs (Lunges) and Biceps and Core

  1. Strength: Reverse Lunge, Hammer Curl and Rotational Press
  2. Power: Weighted Single Leg Plyo Lunge
  3. Conditioning: Lateral Lunge and Lunge Jump Switch

CIRCUIT THREE: Legs and Back

  1. Strength: Hinge Swing and Narrow Squat
  2. Power: Bent Over Back Rows
  3. Conditioning: Weighted Squat Quick Split Taps

CIRCUIT FOUR: Sumo Deadlifts and Chest and Triceps

  1. Strength: 2 Sumo Deadlifts and 1 Push Up
  2. Power: Push Ups
  3. Conditioning: Hand Release to “High 10” (Half Burpees)

12 Strength and Conditioning Exercises You Can Do At Home

Dumbbell Squat (Floor Tap) and Curl and Press

Targets: Legs, glutes, quads, core, biceps and shoulders.

two women performing a dumbbell squat curl and press in a strength and conditioning workout

How To Do A Dumbbell Squat and Curl and Press

  1. Stand along with your ft barely wider than shoulder-width aside, knees bent, holding a dumbbell in every hand at your hips, palms going through in in direction of each other.
  2. Sit your hips again as you decrease right into a squat, bringing the heads of your dumbbells to flippantly faucet the ground.
  3. Then, drive via your heels to face tall, curling the dumbbells up in direction of your shoulders as you stand. Keep your palms confronted in for your entire curl (hammer curl).
  4. Once the dumbbells attain shoulder top, brace your core and press the dumbbells straight overhead for a shoulder press.
  5. Lower the dumbbells with management again to the beginning place and repeat.

Push Press

Targets: Arms, shoulders, triceps, rear delts and higher again muscle mass (with some help from the decrease physique).

Note that urgent the dumbbells overhead will increase core engagement and raises the guts price. 

two women performing a dumbbell push press in a strength and conditioning workout

How To Do A Push Press

  1. Stand with ft shoulder-width aside, slight bend in your knees, holding one dumbbell in every hand at your shoulders, palms going through in in direction of one another (impartial grip).
  2. Drop right into a shallow squat; a couple of 2-inch dip. Then press via your heels, and push the dumbbells overhead till arms are absolutely prolonged. Think of peeking your head via your arms as you lock out the dumbbells overhead.
  3. Lower the dumbbells right down to the beginning place at shoulder-level and repeat.

3 Lateral Bounds and 1 Squat Jump

Targets: Legs, quads, outer glutes (gluteus medius), inside thighs, calves and core.

two women performing lateral bounds and a squat jump in a strength and conditioning workout

How To Do 3 Lateral Bounds and 1 Squat Jump

  1. Start standing on the proper facet of your mat along with your ft shoulder-width aside.
  2. Lower down into an athletic stance, knees bent, prepared to maneuver.
  3. Then drive off your proper leg to sure laterally to the left.
  4. Maintain the loaded squat stance as you carry out 3 lateral bounds; all the time pushing off your outdoors leg (sure left, sure proper, sure left).
  5. On the third rely, carry out a squat soar. Explode off each ft to depart the bottom; utilizing energy out of your legs.
  6. Land softly, then repeat.

Modification: Option to make this low affect by changing the squat soar with an air squat.

Reverse Lunge and Hammer Curl with Rotational Press

Targets: Legs, glutes, quads, core, obliques, biceps and shoulders.

two women performing a reverse lunge and hammer curl with rotational press in a strength and conditioning workout

How To Do A Reverse Lunge and Hammer Curl with Rotational Press

  1. Start standing in a impartial place, ft hip-width aside, holding a dumbbell in every hand, palms going through in in direction of one another (hammer curl grip).
  2. Step your left foot again right into a reverse lunge. Lowering your left knee in direction of the mat, aiming for 90 diploma angles in each knees.
  3. As you step again into lunge, curl the dumbbells up half approach, holding this half curl (90 diploma bend on the elbows).
  4. Then rotate your torso as you “punch” the dumbbell in your left hand throughout your physique.
  5. Rotate again to heart and drive via your entrance, proper heel to return to standing as you decrease the dumbbells again to the beginning place.

Modification: Option to omit the rotational press (twist).

Weighted Single Leg Plyo Lunge

Targets: Legs, glutes, quads, hamstrings, hips, calves, abs and core.

Weighted plyometrics enhance muscular endurance and energy. 

two women performing a weighted single leg plyo lunge in a strength and conditioning workout

How To Do A Weighted Single Leg Plyo Lunge

  1. Start standing ft hip width aside, holding a dumbbell in every hand at your sides; palms going through in in direction of one another.
  2. Step your left foot again right into a reverse lunge, decreasing your again left knee in direction of the mat. Keep your dumbbells by your sides.
  3. Drive via your entrance proper heel to blow up up out of the lunge. As you come to standing drive your again, left knee up in direction of your chest. Option so as to add a small hop, exploding up as your proper foot leaves the ground.

Modification: Option to omit the soar on the high.

Lateral Lunge and Lunge Jump Switch

Targets: Legs, glutes, quads, hips, hamstrings, outer glutes, inside thighs, calves and core.

Also nice for stability and coordination.

two women performing a lateral lunge and lunge jump switch in a strength and conditioning workout

How To Do A Lateral Lunge and Lunge Jump Switch

  1. Start standing ft hip-distance aside, slight bend in your knees and core engaged.
  2. Step your proper leg out to the facet as you push your hips again, bending your proper knee whereas leaving your left leg straight. Think of performing a single leg squat along with your proper leg whereas your left leg stays straight.
  3. Then, drive off your proper foot to reverse the motion, pushing again to heart.
  4. Immediately step your proper foot again right into a reverse lunge, aiming for 90 diploma angles in every knee.
  5. Perform a “lunge jump” by exploding up out of your reverse lunge place and switching legs within the air, so your proper leg lands ahead in a low lunge place and your left leg is now within the again.
  6. Return to standing after which carry out a lateral lunge to the left.
  7. Repeat this sample, alternating sides on the lateral lunge with every rep.

Modification: Option to make this low affect by omitting the lunge soar and as a substitute performing step again lunges.

Hinge Swing and Narrow Squat

Targets: Legs, glutes, hamstrings, hips, quads and all of the stabilizing muscle mass within the core.

two women performing a hinge swing and narrow squat in a strength and conditioning workout

How To Do A Hinge Swing and Narrow Squat

  1. Start standing, ft shoulder-width aside with a comfortable bend within the knees. Holding one dumbbell in every hand at your sides (palms going through in in direction of one another).
  2. Hinge on the hips, urgent your butt again in direction of the wall behind you. As your hips return, the dumbbells in your palms swing previous your hips, arms prolonged lengthy.
  3. Then press via your heels to face tall, utilizing the facility in your hips, glutes and hamstrings to swing the dumbbells as much as shoulder top.
  4. “Catch” the dumbbells at your shoulders, holding them in a entrance racked place.
  5. Then decrease down right into a slender squat, aiming to get your thighs parallel to the bottom.
  6. Push via your heels to face tall.

Bent Over Back Rows

Targets: Posterior chain (bottom of physique); primarily the latissimus dorsi (lats or again muscle mass).

two women performing bent over dumbbell back rows in a strength and conditioning workout

How To Do Bent Over Back Rows

  1. Stand along with your ft shoulder-width aside, knees barely bent.
  2. Grip a set of dumbbells, palms going through in in direction of one another.
  3. Hinge ahead on the hips till your physique is in a straight line, neck in step with your backbone, flat again, and stomach button pulled again in direction of your backbone.
  4. Pull the weights again in direction of your hips, elbows pulling up in direction of your ribcage. Feel your shoulder blades squeeze collectively.
  5. Control the dumbbells again right down to the beginning place.

Weighted Squat Quick Split Taps

Targets: Legs, glutes, quads, calves, chest, shoulders and core.

Great footwork for pace and agility.

two women performing weighted squat quick split taps in a strength and conditioning workout

How To Do Weighted Squat Quick Split Taps

  1. Start in an athletic stance, ft barely wider than hips, holding one dumbbell horizontally at your chest.
  2. Lower down right into a squat, sitting your hips again and down and aiming to get your thighs parallel to the ground.
  3. Push via your heels to explosively return to standing.
  4. As you stand cut up your ft, leaping your proper foot just a few inches ahead and your left foot just a few inches again, touchdown softly in a staggered stance (as in case your ft had been staggered on railroad tracks)
  5. Hop your ft again to the beginning place and repeat this motion.

Modification: Option to omit the hop and alternate tapping one foot ahead every time you stand.

2 Sumo Deadlifts and 1 Push Up

Targets: Full physique — legs, glutes, hamstrings, inside thighs, chest, shoulders, triceps, abs and core.

two women performing sumo deadlifts and a push up in a strength and conditioning workout

How To Do 2 Sumo Deadlifts and 1 Push Up

  1. Stand with ft wider than hips (sumo squat stance, heels barely in, toes barely out). Hold one dumbbell in every hand between your legs; palms going through in towards one another.
  2. Hinge your hips again as you decrease the dumbbells in a straight line in direction of the bottom; tapping the bottom if you happen to can. This is a sumo deadlift. Perform two reps of the sumo stance deadlift.
  3. Then, plant your dumbbells on the mat and step or hop again to a excessive plank place.
  4. Perform a push up. Lowering your chest in direction of the bottom, elbows falling again in direction of your physique.
  5. Push again to excessive plank, then step or soar your ft as much as land outdoors your palms in a sumo stance and repeat.

Push Ups

Targets: Mainly the higher physique — chest, shoulders, triceps, abs and core.

two women performing push ups in a strength and conditioning workout

How To Do Push Ups

  1. Start in excessive plank place along with your shoulders stacked over your wrists (or palms on weights).
  2. Lower your chest in direction of the bottom, elbows fall again in direction of your physique. Maintain a straight line along with your physique — head, chest and legs in a single straight line.
  3. Exhale as you push again up into excessive plank place.

Modification: Option to carry out modified push ups from a kneeling place. Or add an incline by putting your palms on a chair, sofa, bench or countertop.

Hand Release “High 10” (Half Burpees)

Targets: Total physique — legs, glutes, hamstrings, quads, low again, higher physique, chest, shoulders, triceps and core.

two women performing hand release high tens or half burpees in a strength and conditioning workout

How To Do Hand Release “High 10” (Half Burpees)

  1. Start in excessive plank place along with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers.
  2. With management, decrease right down to the mat, resting your abdomen on the bottom. Squeeze your shoulder blades collectively as you raise your palms off the bottom and maintain for a second, then return your palms to the mat.
  3. Push as much as excessive plank place (in a single straight line from knees or toes), then step or hop your ft outdoors your palms.
  4. Land softly in a low squat place, bringing your palms up in entrance of you as if you happen to’re giving a excessive 5 (with each palms, so a “high ten”).
  5. Plant your palms on the mat and hop or step again to excessive plank place.

Modification: Option to step out and in of the excessive plank/burpee versus leaping.

Pin this Full Body Strength and Conditioning Workout:

35-Minute Full Body Strength and Conditioning Workout pin for pinterest

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