Name: Playbook - Adam Swanson - Conditioning Workout! 🔥
Uploaded: 2024-03-30T22:56:23.983Z
Duration: 30 min
Description: Conditioning Workout! 🔥

30/03/24

Set your timer for 15 minutes for each workout and complete as many rounds as possible! Push yourself and keep that heart rate up!

This ones a burner! 🔥 🔥

Complete as many rounds as possible. Push yourself and keep that heart rate up!

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat and jump to full hip extension keeping your chest up
- Your knees should be inline with your toes

Jump Squats

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

10 Per Side.

- Bring your back knee down keeping your shoulders rolled back 
- Come down until both legs are at 90 degrees
- Push through your front leg to come up

Bodyweight Bulgarian Split Squats

- Lay on your back, hands at your sides 
- Drive your knees in towards yourself and then extend straight up to the sky, raising your hips off the ground slightly.
- Lower them slowly back to the starting position.

Lying leg raises

AMRAP WORKOUT #1

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

Reps are PER side.

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position

Reverse lunge

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

10 Reps PER Side

- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat
- Work both legs

Step ups

AMRAP WORKOUT #2

Conditioning Workout! 🔥

Lower Body Day (Quads Focused)

Upper Body Day (Push Focus)

Arms/Calves

Adrienne

Lower Body (Hamstrings + Glutes Focus)

Upper Body (Pull Focus)

Favourite 🎉 sweating and heart rate is up there 🤩 exactly how to start my day!

Donna

HIIT/CORE/MOBILITY

Lower Body (Quad Focused)

Upper Body (Push Focus)

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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