An Example Body Weight Conditioning Workout
30/30 Split (Body Weight)
(30 seconds of work and 30 seconds of rest)
*Rest for 1min between each group*
Group 1: (complete each exercise 3 times)
- Burpess
- V-ups
Group 2: (complete each exercise 3 times)
- Mountain Climbers
- Lunge Jumps
Group 3: (complete each exercise 3 times)
- Seal Jacks
- Push-up Jacks
Group 4: (complete each exercise 3 times)
- Run in Place
- Triceps Push-ups
Group 5: (complete each exercise 3 times)
- Hand Walk-outs
- Mountain Climber (Knee touches opposite elbow)
A Few Notes:
- You don’t have to keep everything at just body-weight you can add in resistance as you see fit. I will say though that from personal experience that body-weight is easier on the joints, especially if you do a lot of resistance training in the first place.
- You can manipulate your work times but just keep them between 30-60 sec.
- Keep your rest periods short, no more than 30sec.
- If you have the space and are comfortable I do recommend sprint training (this can be done on a treadmill as well SEE THIS VIDEO).
In Health and Awesomeness,
Travis Merritt, BS, CPT, CES, RBT is the owner of Fitness Revolution in Rowlett, TX.
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