A Full Body Conditioning day, finished with cardio at the end, could be done in as little as 65-75 minutes total once you learn the exercises and no longer need to watch all the videos. I do recommend you watch the videos for your first few weeks or so to get the hints on how to properly perform each one.

Scroll down for Advanced, Intermediate and Beginner starting points. 25

Warm Up

• 5 minutes on Cardio Machine (treadmill, bike, etc.)

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Advanced Start here

Barbell Squats » 10-12 reps

• Bar on Traps or below
• Tighten everything, knees out and core engaged
• Squeeze at the top; don't arch

Dumbbell Shoulder Presses » 10-12 reps

• Dumbbells up in neutral position
• Tighten core and squeeze glutes
• Push up; control down

Repeat above 5x

Check to track:        1x       2x       3x       4x       5x then continue to next set below…

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Intermediate Start Here

Cable Anti-Rotation Pushes » 8-10 each side

• Cable system around elbow height
• Stand perpendicular to the cable, outside hand on handle with inside hand over top of other
• Keep core engaged so you do not twist
• Push out, control back

Single Leg Planks » 15-30 seconds each side

• Plank position; shoulders over elbows
• Lift leg straight up; hold, squeezing opposite glute
• Keep core tight
• Control coming down and switch sides

Low Cable Rows » 12-15 reps

• Grab both ropes, stabilize with core tight
• Pull towards body and pause

Repeat above 4x

Check to track:        1x       2x       3x       4x then continue to next set below…      

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Beginner Start Here

Sit Throughs » 8-12 each side

• Push Up position, legs slightly apart with core engaged
• Twist by driving hip and leg through to opposite side
• Alternate

Leg Presses » 8-10 reps

• Never lock your knees or be on toes
• Make sure back is firmly against seat

Lat Pulldowns » 12-15 reps

• Wide Grip
• Lean slightly backwards; shoulders relaxed
• Pull down; moving just in front of nose
• Engage then slowly up

Bicep Curls with Dumbbells » 10-12 reps

• Dumbells neutral at side
• Keep body neutral and stable
• Curl up, turning wrists out as you get to the top
• Control down

Repeat above 3x

Check to track:        1x       2x       3x then continue to next set below…

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Hip Abductions on Machine » 25-30 reps

• Push out with knees
• Pause before coming back; controlled
• Core is engaged

Iron Cross Lateral Raises » 10-12 each side

• Stand holding dumbbells out to your sides in a cross pose
• Lock one arm and control one dumbbell down to your side and back up
• Perform all one side then lock other arm and perform for the other side

Squat Jumps » 14-20 reps

• Hands in top position, don't lean forward
• Stay in control in both jump and catch

Repeat above 2x

Check to track:        1x       2x then continue to next set below…

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Sprinter Lunges into High Knee » 8-12 each side

• Rear lunge position; don't let knee go forward
• Drive rear leg forward and up
• Come down and catch
• Complete one side then switch

Toe Touch Abs » 16-20 reps

• Lean back
• Both legs up (if you can)
• Alternate left/right
• Twist torso, touch opposite leg by lifting head and foot

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Cardio

• 5 min of one cardio movement/equipment
• 4 min of one cardio movement/equipment (pick something more challenging then prior)
• 3 min of one cardio movement/equipment (pick something more challenging then prior)
• 3 min of one cardio movement/equipment (pick something more challenging then prior)

Total of 15 min of cardio with 4 different movement

Or

• 15 minutes of any single cardio movement

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Cool Down / Stretching