Full Body Conditioning
Regular workout
Created by Danny Kennedy on 1 Sep 2023, last updated on 1 Sep 2023.
est. 48 minutes
Equipment
Dumbbell
Medicine ball
Sled
KB Hip Flexor Mobility
2 min, each side
Place as much of your weight as possible into the KB handle, right under the hip bone
Place as much of your weight as possible into the KB handle, right under the hip bone
Strider Stretch
45 sec, each side
Lift front heel and back knee
Lift front heel and back knee
Thoracic and Chest/Shoulder Opener
5 each way
Reach under as far as you can, open up to the roof
Reach under as far as you can, open up to the roof
Assault Bike
1 set x 5 min
MAX EFFORT
MAX EFFORT
Rest 90 sec between sets
Superset of 4 sets
Farmer Walk
30m HEAVY
1. Stand upright holding dumbbells with your arms straight by your sides.
2. Walk forward as far as you can while holding the dumbbells.
3. Move for a given distance, typically 50-100 feet, as fast as possible.
1. Stand upright holding dumbbells with your arms straight by your sides.
2. Walk forward as far as you can while holding the dumbbells.
3. Move for a given distance, typically 50-100 feet, as fast as possible.
Deadball Slam
10
KB swing
20
Rest for 90 sec
Repeat new set
Superset of 4 sets
Deadmill Sprint
20 sec, MAX EFFORT
Leave treadmill off, hold rail at the front, sprint as hard as you can against the belt while it's off.
Leave treadmill off, hold rail at the front, sprint as hard as you can against the belt while it's off.
Backwards Sled Pull
60 sec
Substitute with walking backwards on the treadmill while leaving the treadmill off
Substitute with walking backwards on the treadmill while leaving the treadmill off
Sled Push.
30 sec, MAX SPEED
1) When performing this exercise, you’ll want to maintain straight arms and abdominals engaged.
2) Drive from the hips and legs as best as you can.
1) When performing this exercise, you’ll want to maintain straight arms and abdominals engaged.
2) Drive from the hips and legs as best as you can.
Rest for 90 sec
Repeat new set
Assault Bike
1 set x 5 min
MAX EFFORT
MAX EFFORT
Rest 90 sec between sets