Welcome to the 30min Bodyweight Conditioning Workout.
At least, once a week I like to do a long conditioning piece that lasts between 30 to 40 minutes including a combination of bodyweight and dumbbell exercises.
Today’s training session is exactly that.
What can you expect from this session:
- The whole duration is around 45min including a full warm-up and cool-down.
- You will be performing five exercises (four of them are bodyweight/one of them is a dumbbell movement)
- If you are unsure how to approach the workout and if it’s possible to scale some of these movements, just read on.
Let’s get to the workout.
Before we start, I want to remind you to never skip your warm-up!
It’s just as important as your actual workout.
Just to give you a few important facts on why you should warm-up:
- Increases blood flow
- Reduces the chance of injury
- Increases range of motion
- Improves performance
I could go on and keep rambling about the importance of warming up but I already did that in a different article. (click below to learn more)
If you feel a little more stiffness in your body after a long day of work, use this warm-up routine:
30min Bodyweight Conditioning Workout
(Click on the link to see a movement demonstration)
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How to approach?
The approach for this workout is straightforward because it’s an EMOM workout (What is an EMOM workout?)
If you are unsure of how many reps you can do for each exercise (except for the side planks), I would suggest that you use the first round as a baseline.
Go through each exercise and work exactly for 40 seconds. The number by the end of these 40 seconds will be the number of reps you are going to try to maintain for the rest of the workout.
Even if it happens that you have to reduce the number of reps to catch a breath, aim for 40 seconds of work time and 20 seconds of rest.
How to scale?
Before scaling the movement, always reduce the number of reps first if it’s too much volume for you.
In case you need to adjust the movement because of for example an injury, this is what I would suggest to you:
- Pull-Up: scale the movement down to either inverted rows or dumbbell bend-over-rows. Both are great exercises that keep the intended stimulus for this workout.
- Push-Up: knee push-ups would be an option here
- Side Planks: if you are struggling with the side planks, adjust by performing the side plank on your knees (instead of on your feet)
- Air Squat: an alternative, if you are struggling to go deep in a squat, is the box air squat
- Dumbbell Snatch: if the dumbbell snatch is still too, switch over to the dumbbell clean and jerk or dumbbell clean and press – breaking up the movement into two parts makes it easier to control and have stability
(Click on the links for movement demonstration)
After a long workout like that make sure to have a proper cool-down to avoid injuries and give your body the time to recover:
If you enjoyed this 30min Bodyweight Conditioning Workout, you should definitely browse through some of the following and bookmark them for later: