Here's an easy take on a minimalist conditioning session that focuses on three points. For each mini-workout, set up three stations - one for each exercise - in the shape of a triangle. Beginners should aim for 25-50 meters between stations, while advanced trainees may want to double that. Similar to an AMRAP workout, the goal is to complete three circuits of the triangle as fast as possible with minimal rest.
Triangle A: sprint to move from station to station
1) Clap Pushup to Pause Pushup x10:
Set up in a pushup position. For better stability, use a wide foot stance. Start by dropping to the floor and exploding upward into a clap - that's 1. On the next rep, pause for a quick second in the bottom position, then complete the pushup - that's 2. Alternate between clap and pause pushups. Even if you're normally great at clap pushups, you may find that the pause reps cause you to fatigue significantly faster than usual!
2) Side Lunge with Jump x6/s:
Place your feet shoulder-width apart and settle into a nice athletic stance. Lunge directly to the side with one leg, allowing your butt to sink low to the ground. As you move to finish the rep and return to the starting position, explode off both feet into a tuck jump - pull both knees close to your chest. Continue to repeat this sequence and alternate sides as you go.
3) Seated Twist x10/side:
Triangle B: alternate between single leg and double leg hops to move from station to station
1) Spider Pushup to Renegade Row x12:
2) Side to Side Single Leg Squat x5/side:
3) Kettlebell Swing x15:
Triangle C: alternate between shuffle and carioca to move from station to station
1) Single Arm Push Press x8/side:
Settle into a shoulder-width stance with toes pointed out and knees slightly bent. Hold a kettlebell or dumbbell in one hand and raise it to your shoulder - this is the starting position. As if you were about to perform a vertical jump, quickly 'dip' to the ground by very slightly bending your knees. Use this momentum to push the KB or DB up into the air by extending your arm. Carefully return to the weight to the starting position and repeat. You can alternate sides or complete all reps on one side before switching.
2) Inchworm Bear Crawl x5:
Start in a standing position with feet slightly wider than shoulder width. Keeping your back and legs as straight as possible, bring your hands to the ground. Slowly walk your hands forward until you're in the bear crawl position. Now, start crawling! Crawl forward 10 meters, crawl backward 10 meters, then reverse the inchworm movement to return to the starting position. That's one rep.
3) DB/KB Alphabet x1
Settle into an athletic stance and hold a dumbbell or kettlebell directly in front of you with arms fully extended. Using fairly small motions, start drawing the alphabet by moving the weight to create each letter. Don't let your body sway in any one direction - try to maintain a straight line from your ankles to your shoulders. To increase the difficulty, use larger motions to draw the letters.
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**The information on this site is for informational purposes only and is not intended as a substitute for advice from your physician or other healthcare professional or any information contained on or in any product label or packaging. Before starting any new exercise program we recommend consulting your doctor first.**
