Backed by popular demand here is our Dirty Dozen Body Weight Conditioning Workout. It’s purpose is to improve cardio vascular stamina and endurance, and also to increase speed and power.
Keys to Success
1) Go hard or Go Home.
You can’t expect to improve by just going through the motions. It’s not what you do it’s how you do it that matters. Keep your intensity and energy up throughout the whole workout.
2) Be Consistent.
This workout is to be done 3 times per week, especially for those who have an athletic season coming up. No excuses. Get it done. The program requires no equipment, and it can be done in your garage or your yard or any place with some open space.
3) Technique, Technique, Technique
It doesn’t have to be perfect, but you need to understand the movements and how to do them. If you don’t know ask one of the gym staff, or simply type the exercise name into YouTube and watch a video demo of it.
Try to do this on an empty stomach, and you’ll probably pass out. Put some good fuel in your gas tank an hour before your workout. You should be eating at least 5 small meals throughout the day to keep your metabolism high, even if you are trying to lose weight.
5) Develop Mental Toughness
Your body does what your mind tells it to. It’s easy to quit. Remember pain is just weakness leaving the body, and it’s temporary. Eventually, it will subside and something else will take it’s place. Your can’t get in better shape by stopping when you get tired. Push through.
Each exercise is done for 2 rounds of 30 seconds with 30 seconds rest between each set and 60 seconds rest between each exercise. Go through all 12 exercises twice.
- Split Squat (Rear Foot Elevated if Possible)
- Plank Push Ups
- Single Leg Hip Lift
- Side Plank
- Push Up to 20 Yard sprint (half court)
- Side to Side Line Touch Drill
- Vertical Jumps
- Close Grip Push Ups
- Split Squat Jumps
- Super Burpee
- Broad Jumps
- Quick Karioke Step