Strength & conditioning PROGRAM

GYM

OBJECTIVE
This program will help you work on the strength and the conditioning aspects with minimal equipment

Movement Preparation

Complete exercise one by one before on to the next without rest

  • EXERCISES: 4
  • TIME: 5 MINS.
Strength and conditioning

Perform exercises in pair, then take 45-60s rest, complete the given sets before moving to the next pair

  • EXERCISES: 8
  • TIME: 10 MINS.
Finisher

Perform all the exercises continuously, then rest 30-45s and complete each again for the given sets (total 3).

  • EXERCISES: 3
  • TIME: 5 MINS.

Movement prep

1
2
Previous slide
Next slide

Reverse lunges
to in step

  • 1 SET
  • 6 TIMES
  • Alternate LEFT/RIGHT
1
2
Previous slide
Next slide

Inverted
hamstring
to knee hug

  • 1 SET
  • 6 TIMES
  • Alternate LEFT/RIGHT
1
2
Previous slide
Next slide

Skip in place

  • 2 SET
  • 15 SECONDS
  • Hop with one foot alternate LEFT/RIGHT
1
2
Previous slide
Next slide

Drop squat

  • 2 SET
  • 8 TIMES
  • Alternate LEFT/RIGHT

Strength and Conditioning

1
2
Previous slide
Next slide

SINGLE LEG
squat

  • 3 SET
  • 8 TIMES
  • Finish one side first then alternate
1
2
Previous slide
Next slide

Drop
squat

  • 1 SET
  • 20 SECONDS
  • Continuously and quickly with control
1
2
Previous slide
Next slide

SINGLE ARM
DB rows

  • 3 SET
  • 8 TIMES
  • Finish one side first then alternate
1
2
Previous slide
Next slide

Bear
crawl

  • 3 SETS
  • 20 SECONDS
  • Crawl 3 steps forward and backwards
1
2
Previous slide
Next slide

Hand release
1foot push up

  • 3 SETS
  • 8 TIMES
  • Alternate the feet on every reps
1
2
Previous slide
Next slide

Inchworm

  • 3 SETS
  • 20 SECONDS
1
2
Previous slide
Next slide

SINGLE LEG
DEADLIFT
LEFT/RIGHT

  • 3 SETS
  • 8 TIMES
  • Finish one side first then alternate
1
2
Previous slide
Next slide

Stagger hop

  • 3 SETS
  • 20 SECONDS
  • Quickly alternate the feet as fast as possilbe

Finisher

1
2
Previous slide
Next slide

Woodchop LEFT/RIGHT

  • 3 SETS
  • 20 SECONDS
  • FINISH ONE SIDE FIRST THEN ALTERNATE

Deadbug
hold

  • 3 SETS
  • 20 SECONDS