Name: Playbook - Adam Swanson - Conditioning Workout! 🔥
Uploaded: 2024-03-24T15:56:54.240Z
Duration: 40 min
Description: Conditioning Workout! 🔥

24/03/2024

Only 3 exercises total.

5 sets per round. 👇

Rep count for first 2 exercises: (Cut out the 10 and just do a rep scheme of 2-4-6-8 if you feel like dying)

𝟐-𝟒-𝟔-𝟖-𝟏𝟎

1️⃣Burpees (You do not NEED to do a Push-Up in the bottom)
2️⃣ Two arm Clean to Press
Then 𝟏𝟎𝐱
3️⃣Alternating DB Lunges (5 PER Side)

E.g. Complete 2 push ups, 2 clean to presses and 10 alternating lunges. Then 4 push ups, 4 clean to presses and 10 lunges… then 6…. All the way to 10.

After the set of 10 reps, you have completed ONE ROUND.

Rest 60-90 seconds and go again.

FYI
5 rounds equals
150 Push Ups
150 Clean and Presses
250 Lunges
(It’s fun doing the math!)

5 sets per round. 👇

Rep count for first 2 exercises: (Cut out the 10 and just do a rep scheme of 2-4-6-8 if you feel like dying)

𝟐-𝟒-𝟔-𝟖-𝟏𝟎

1️⃣Burpees (You do not NEED to do a Push-Up in the bottom)
2️⃣ Two arm Clean to Press
Then 𝟏𝟎𝐱
3️⃣Alternating DB Lunges (5 PER Side)

E.g. Complete 2 push ups, 2 clean to presses and 10 alternating lunges. Then 4 push ups, 4 clean to presses and 10 lunges… then 6…. All the way to 10.

After the set of 10 reps, you have completed ONE ROUND.

- Place your hands on the floor
- Complete a Push Up
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

- Begin by pulling dumbbells up to your shoulder
- Press up using your legs for power
- Bring dumbbells to the ground and repeat
- Do not let your back round.
- Hinge at your hips for power.

DB Clean and Press (double)

- Jump into a split lunge.
- Keep your vision forward and chest high.
- Pressure on your heels as you push up to jump into the next lunge.
- Alternate back and forth.

Alternating Bodyweight Split Lunges

Today’s Circuit! 🔥

Conditioning Workout! 🔥

Lower Body (Quad Focused)

Upper Body (Push Focus)

Arms/Calves

Lower Body (Hamstrings + Glutes Focus)

Upper Body (Pull Focus)

Adrienne

HIIT/CORE/MOBILITY

Donna

Lower Body Day (Quads Focused)

Lowered weights just to get it all in and done but I did it!!! Arms are feeling the burn 🔥

Arms

Hamstrings/Glutes/Calves

Feeling stronger each time after these workouts!

Feeling more confident with these workouts 💪🏽🫶🏽

Gonna feel this tomorrow 🔥 ran out of time to finish the last round

Finally got the confidence to do this workout and finished it 🔥

Deadlifts/Legs/Shoulders

Back/Abs

Chest/Shoulders

Leg Day (Quads + Hamstrings)

It was great. I didn’t it with some other stuff that you didn’t have on here.

Conditioning Workout! 🔥

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