Bodyweight Conditioning Workout
We’re approaching the end of summer. Offices are starting to reopen all across the world. Kids are going back to school.
And you’re wondering how the hell you’re going to fit your hour-long gym workouts into your new schedule.
I know this because I’m suddenly getting a bunch of messages from people on my Instagram page asking for time management advice, giving me the aforementioned obstacles that they need to overcome.
Don’t panic. You aren’t going to lose all your progress. It’s going to take a couple of weeks before you can figure out how to fit gym workouts back into your schedule. You still have weekends.
As for the weekdays: doing something is always better than doing nothing.
So I’m going to start posting a few bodyweight workouts here on my blog. I would post them on my Instagram page, but frankly, there are too many workouts on Instagram anyway, and I can better explain the reasoning behind the workouts in a blog format.
Here’s the first workout. It’s a bodyweight conditioning workout, meaning you’re going to feel your heart rate increase and you’ll probably sweat. It definitely is not strength training, but it incorporates strength exercises and it can help you maintain your gym progress. Here’s a summary of the workout:
Warm up
5 Jump Squats
10 Push Ups
5 Jump Squats
10 Y-Raises
5 Jump Squats
10 Glute Bridges
5 Jump Squats
Perform the above 3 times, taking the bare minimum rest in between each round. That means no more than 30-60 seconds (but take more if you need to).
And here’s a video:
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As you can see, there’s a lot of getting down to the ground and standing back up again - simply doing this a few times is enough to make any bodyweight conditioning workout more challenging.
And the choice of jump squats is deliberate. Jumping is an explosive movement, and explosive movements are awesome for raising the heart rate.
Having said that: if you’re not comfortable jumping, perform squats instead. And if you have any kind of joint issue that means you can’t perform jump squats or regular squat, then unfortunately this workout isn’t for you. It’s the kind of workout I would give to a healthy client who has been cleared by a doctor to perform high-impact exercise.
If you can’t perform push ups, good alternatives include knee push ups, hands elevated push ups, and wall push ups.
Enjoy this bodyweight conditioning workout! I’ll make the next one more strength-based.