6 Bodyweight Conditioning Circuits
BW Conditioning Circuit #1
Exercise | Progression | Regression | Work | Rest | Notes |
Skater’s lunge | 30s | 15s | |||
Sit thru | Hands elevated | 30s | 15s | ||
V-Up | 30s | 15s | |||
Split Squat | Jumping split Squat | Isometric hold | 30s r/l | 15s | |
DiveBomber | Up/Down Dog | 30s | 1m | ||
Repeat 4-5x |
BW Conditioning Circuit #2
Exercise | Progression | Regression | Work | Rest | Notes |
Divebomber | Up/Down Dog | 30s | 15s | ||
Side Plank | Hip lift or leg abduction | On knees | 30s r/l | 15s | |
Squat Stand & Kick | Loaded | 30s | 15s | ||
Jumping Jacks | Seal Jacks | Step out | 30s | 15s | |
Pushups | Feet elevated | Hands elevated | 30s | 1m | |
Repeat 5-6x |
BW Conditioning Circuit #3
Exercise | Progression | Regression | Work | Rest | Notes |
Base Switch | 40s | 20s | |||
Forward Ellipse | On knees | 40s | 20s | ||
Squat | Wall sits | 40s | 20s | ||
Unicycle | 20s r/l | 1m | |||
Repeat 5-6x |
BW Conditioning Circuit #4
Exercise | Progression | Regression | Work | Rest | Notes |
Reverse Ellipse | On knees | 40s | 20s | ||
Cossack squat | 40s | 20s | |||
Hip/leg thrust | Spinal Rock | 40s | 20s | ||
Jab Cross | 40s | 1m | Switch lead legs each round | ||
6x |
BW Conditioning Circuit #5
Exercise | Progression | Regression | Work | Rest | Notes |
Quad hop | Quad press | 30s | 15s | ||
Shuffle | 30s | 15s | |||
Hip/ Leg thrust | Spinal Rock | 30s | 15s | ||
Reverse Punch | 30s | 15s | |||
Jump knee tucks | Jump Squats or Body weight Squats | 30s | 1m | ||
Repeat 5x |
BW Conditioning Circuit #6
Exercise | Progression | Regression | Work | Rest | Notes |
Burpee | No Pushup or elevate hands | 20s | 10s | ||
Repeat 8x | 1m | ||||
Split Squat | Jump Split Squat | Isometric Hold | 20s r/l | 10s | |
Repeat 8x (4x/side) | 1m | ||||
Quad Press | Quad Hop | 20s | 10s | ||
Repeat 8x | 1m | ||||
Reverse Punch | 20s | 10s | |||
Repeat 8x |
Introducing: “101 Conditioning Circuits: 30 Minute Done-For-You Conditioning Circuits For Fitness Pros!”
This comprehensive package gives you everything you need to deliver great results to your clients, including:
- 101 awesome and super-effective conditioning circuit workouts that your clients are sure to love! These 30 minute workouts can be scaled up or down to meet your client’s fitness levels and goals.
- Step-by-step instructions for completing every exercise mentioned in the book. That means no more Googling when you run into an exercise you’ve never heard of – what a time saver!
- Plus a bonus video library of exercises that show you exactly how to perform over 200 exercises! No guesses – just watch the videos to see exactly how they’re done!
[ctapro id=45]