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Conditioning Exercises


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Full body

Burpees w/ a jump at the end

  • Bend forward placing your hands in front of your feet on the ground.
  • Jump your feet back so that you are in the top of a pushup position.
  • Perform a pushup and then jump both feet back up so that they are behind your hands.
  • In this crouched position you will explosively jump up so that your feet leave the ground at a height of at least 6 inches.
  • When you land, repeat for the desired number of repetitions.

Modified Burpees

  • Bend forward placing your hands in front of your feet on the ground.
  • Jump or step your feet back so that you are in the top of a pushup position.
  • Step your feet back to your hands and stand up.
  • Repeat for the desired number of repetitions.

Jumping Jacks

  • Just a regular old jumping jack. Nothing fancy.

Dumbbell Swing

  • Grab a dumbbell in your right hand and move your feet into a wide stance (about 1 ½ – 2 times shoulder-width)
  • Bend your knees until your thighs are almost parallel with the ground, stick your bum out behind you and keep your back straight and chest forward.
  • From this position, explosively extend your hips and knees so that you move upward.
  • As you extend your knees and hips you will simultaneously swing your dumbbell in a half circle motion, in front of you, up above your head. The dumbbell should reach the top of its arch (above your head) as your legs reach full extension and you are standing up.
  • Once you reach the top of the motion you will allow the dumbbell to swing back down in the same arching motion, in front of you, all while simultaneously squatting back down to the starting position.
  • As you reach the bottom of both movements, repeat the same explosive swing.
  • Repeat swing for as many repetitions as desired and switch the dumbbell to your left hand for the same number of repetitions.

Mountain Climbers

  • Get down on the ground and get into the top of a pushup position.
  • As you are in this position lunge your foot up towards your right hand, while keeping your left foot back in its original position.
  • Once the right foot lands on the ground next to your right hand you will quickly kick it right back to its original position while simultaneously lunging your left foot towards your left hand (just like you already did with your right foot).
  • That completes one full repetition.
  • Go back and forth with your right foot up and left back and vice versa for as many repetitions as desired. The goal is to move quickly.
    • Keep your abs tight into your spine throughout the exercise so that you don’t hyperextend your low back.

Legs

Jump Rope

  • Just basic jumps over the rope as you bring it around.
  • Double-unders.

Squat Jumps

  • Place feet about shoulder width apart and squat down just like you would with a back squat. As you come up, explosively extend the hips and knees and jump 6 inches or more off of the ground.
  • Be sure to land softly and then move right into the next rep all in one motion.

Split Jumps

  • Get into a lunge position. You don’t want to go completely down to the bottom of the lunge. Go about halfway down. From this position you will explosively extend the knees and jump into the air.
  • As you are in the air, switch your legs so that you land in the lunge position with the opposite leg in front and the other in the back.
  • Once again, you will want to land softly.

Box Jumps

  • Set up the steppers to a comfortable height (no higher than 24 inches).
  • Jump up onto the step and immediately jump back off. As you land on the ground you will immediately jump back onto the step. Repeat this until you have completed the desired number of repetitions.
    • A modified version would be to quickly step up and back down from the step. You will continue stepping up and down as fast as you possibly can until you have completed the desired number of repetitions.

Knee tucks

  • Jump into the air and tuck your knees into your chest at the top of the movement. As you land, immediately jump right back in the air and tuck your knees into your chest again.
  • Repeat for the desired number of repetitions.

Body weight squats

  • Perform a normal squat without any weight. You will only use your own body weight.
  • Make sure to go to a parallel position on your upper legs in respect to the ground.

Upper body

Push-ups

  • Normal pushups
  • Plyometric (Clapping Pushups)
  • Jumping from side to side with pushups on a stepper

Punching the Heavy bag

  • Put on the gloves and go to town.

Abs/Core

Grasshoppers

  • Get into the top of a pushup position. While keeping both of your hands and your left foot on the ground bend your right knee and pull it up towards your stomach. From this position, kick your foot out to the left side of your body. It should be around your hip height and out to the side. You should do this all while maintaining your position with both your hands and your left foot on the ground.
  • You will then bring your right foot back down to its starting position by the left foot and perform the same movement on the other side of your body with your left foot.
  • Repeat this for the desired number of repetitions.

Sit-ups

  • Normal sit-ups. You can increase the difficulty by performing them on the decline bench.

Stairs (stepping up and down) (30 reps)

  • A modified version would be to quickly step up and back down from the step. You will continue stepping up and down as fast as you possibly can until you have completed the desired number of repetitions.

Stairs (jumping up and down) (20 reps)

  • Jump up and down from the step.

Jog in place (30-45 seconds)

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