Total Body Conditioning Workouts, BNB2.0-Style!

Total Body Conditioning Workouts, BNB2.0-Style!

Part 1

By Sarah Rippel

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

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

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.

“Short & Fast” Conditioning Workouts

This format involves super-light loading & a very high intensity! I think of this format as being almost sprint-like in that the intensity is a notch or two below an all-out sprint.

There is a 1:2 work to rest ratio, meaning the rest intervals are double the length of the work intervals. I like to program work intervals of 15-20 seconds (or a number of reps that equals that duration) paired with 30-40 seconds of rest (or an isometric exercise that equals that duration).

“Short & Fast” Workout Examples:

Workout #1 (approx. 8-16 min):

x 2 Rounds:

1) Ski Sprint (damper on 1) x 15-20sec

2) Loaded Hybrid Hollow Hold (switch @ half) x 30sec

3) Rope or Towel Slams x 15-20sec

4) Hybrid Tuck Hang (switch @ half) x 30sec

5) DB Push Press (light load) x 15-20sec

6) Rest Walk x 30-40sec

THEN…

Row x 2:00 @ moderate intensity

THEN…

Repeat if a total of two sets are desired!

NOTES: Perform one set of the entire workout for the 8-minute option, or two sets if desired. With either option, move immediately from the push presses to the rowing on round two, skipping the final rest walk!

Workout #2 (approx. 9-18 min):

x 3 Rounds:

1) Alternating Devil’s Press x 4-6 (total reps)

2) Rest x 30sec

3) Wall Ball x 10

4) Rest x 30sec

THEN…

Bike x 3:00 @ moderate intensity

THEN…

Repeat if a total of two sets are desired!

NOTES: Perform one set of the entire workout for the 9-minute option, or two sets if desired. With either option, move immediately from the wall balls to the bike on round two, skipping the final rest!

Workout #3 (approx. 10-20 min):

x 2 Rounds:

1) Inertia Wave Double Over x 15-20sec

2) Rest x 30-40sec

3) KB Banded Russian Swing x 15-20sec

4) Rest x 30-40sec

5) Sandbag Alternating Lateral Step High Pull x 15-20sec

6) Rest x 30-40sec

7) Fast Band Row Stepback x 15-20sec

8) Rest x 30-40sec

THEN…

Ski x 2:00 @ moderate intensity

THEN…

Repeat if a total of two sets are desired!

NOTES: Perform one set of the entire workout for the 10-minute option, or two sets if desired. With either option, move immediately from the band row stepback to the skiErg on round two, skipping the final rest! Also, this may look like a long list of exercises, but keep in mind that the rest periods are listed in there too!

Workout #4 (approx. 10-20 min):

x 2-4 Rounds:

1) Air Bike Sprint x 15-20sec

2) Wall Sit x 30sec

3) Bumper Plate Shuffle x 15-20sec

4) 1-Leg Hip Bridge Hold (switch @ halfway) x 30sec

5) Barbell Push Press (light) x 10

6) Diamond High Plank x 30sec

7) KB Hand to Hand Swing x 10-12 (total reps)

8) Tabletop or Reverse Plank x 30sec

9) Band-Resisted Sprint x 15-20sec

10) Rest or Rest Walk x 30-40sec