Total Body Conditioning Workouts, BNB2.0-Style! Part 2

Total Body Conditioning Workouts, BNB2.0-Style!

Part 2

By Sarah Rippel

Author of “Home Program Design Mastery,” “The Ultimate Group Training System,” “Build ‘N Burn 2.0,” & “Build ‘N Burn”

In this article series I am covering the conditioning formats that are the backbone of my very popular program, “Build ‘N Burn 2.0!” “Short & Fast,” “Grinder,” & “Strongman Cardio” are the names I came up with for three conditioning-specific interval protocols.

You will see that as the intensity of the exercises & intervals is higher, the rest periods are longer (when compared to the work intervals). Conversely, with work intervals of a lower intensity, the rest periods become less impactful, as the workouts are of a steady-state nature.

In Part 1 I shared four “Short & Fast” workouts with you! Here in Part 2, I will share some examples of the “Grinder” & “Strongman Cardio” protocols!

“Grinder” Conditioning Workouts

This format uses light to moderate loading & more of a sustainable intensity, but one that requires you to catch your breath after you’re done with a work interval.

Exercises that are best for this format are not too complex. To me, this means the kind of movements that allow you to just get in there & grind out reps at a moderate pace.

There is a 1:1 work to rest ratio in these workouts, meaning the rest intervals are equal to the work intervals. I like to program work and rest intervals of 30 seconds.

“Grinder” Conditioning Workout Examples:

Workout #1 (approx. 10-20 min):

30:30 x 2-4 Rounds:

1) KB Alternating Dead Clean

2) KB Seesaw Press with Feet Together

3) KB 1-Arm Racked Squat (switch sides ea. round)

4) KB Alternating Gorilla Row

5) KB Figure 8 to a Hold

NOTES: You will need at two kettlebells for this workout! A pair of KBs is needed for the seesaw presses and gorilla rows. You may choose to incorporate as many different weights as necessary. The loading in general should be moderate, so you may find that all you need is that one pair! Work for 30 seconds and then rest for 30 seconds. Perform 2 complete rounds for a 10-minute workout or go for 3 or even 4. Simple!

Workout #2 (approx. 12-24 min):

30:30 x 2-4 Rounds:

1) Sandbag Alternating Lateral Step Power Clean

2) Sandbag Alternating Rotational OHP (or perform to one side & switch sides ea. round)

3) Sandbag Front Load Squat in Sprinter Stance (switch sides @ halfway or ea. round)

4) Sandbag RDL + Bent-Over Row

5) Sandbag Front Load Lunge (L)

6) Sandbag Front Load Lunge (R)

NOTES: You may choose to use one sandbag for all the exercises or have several at hand! Work for 30 seconds and then rest for 30 seconds. Perform 2 complete rounds for a 12-minute workout or go for 3 or even 4.

Workout #3 (approx. 12-24 min):

30:30 x 2-4 Rounds:

1) Sandbag MAX Reverse Lunge (L)

2) Band Alternating Archer Row

3) Sandbag MAX Reverse Lunge (R)

4) Sandbag Lateral + Reverse Step Power Clean (switch sides @ halfway or ea. round)

5) Sandbag Thruster

6) Band Pivot Rotation (switch sides @ halfway or ea. round)

NOTES: This is a nice mix of sandbag and band exercises! I prefer Ultimate Sandbags and the JC Predator bands! Work for 30 seconds and then rest for 30 seconds. Perform 2 complete rounds for a 12-minute workout or go for 3 or even 4.

Workout #4 (approx. 18-30 min):

30:30 x 3-5 Rounds:

1) KB Double Suitcase Reverse Lunge (L)

2) Ring 1-Arm Row with KB Racked (switch arms @ halfway)

3) KB Double Suitcase Reverse Lunge (R)

4) KB Swing + Goblet Clean

5) Sandbag Squat to ½-Arc Press in Sprinter Stance (switch sides @ halfway)

6) Sandbag Shoveling

NOTES: Work for 30 seconds and then rest for 30 seconds. Perform 3 complete rounds for an 18-minute workout or go for 4 or 5.

“Strongman Cardio” Conditioning Workouts

This format challenges a person’s ability to maintain proper posture under load. Any type of loaded carry is suitable for this type of training, as well as sled pushes & drags.

The intensity is of a sustainable nature & if paced well, a person can keep moving the entire time instead of having to stop for breaks between exercises. Because of this, I like to plug in options for both “rest” as well as “rest walk!”

The work to rest ratio is 1:1, or the rest intervals can be shorter than the work intervals if pacing is controlled. I like to use a 60-second work interval paired with 30 to 60 seconds of rest or a rest walk!

“Strongman Cardio” Conditioning Workout Examples:

60:30-60 x 2-3 Rounds (approx. 20-30 min):

1) Lateral + Reverse Step Deadlift (alternate sides or switch @ halfway)

2) Air Bike

3) High Sled Push (moderately heavy)

4) USB Fist-Load Carry

5) Sandbag TGU to ½-Kneel

NOTES: Work for 60 seconds and then rest for 30-60 seconds. Perform 2 complete rounds for a 20-minute workout or go for 3 rounds!

60:30-60 x 2-3 Rounds (approx. 24-36 min):

1) Slam Ball over Shoulder

2) Rowing

3) Reverse Sled Drag