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3 - Full body power conditioning

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Workout Breakdown

Warmup

2 circuits

Start with 3 min light bag work

1

Running

1 set × 1-3min

2

Lunge (Walking)

1 set × 1-20 reps

3

Push-Up

1 set × 1-10 reps

Strength Circuit

4 circuits
1

Bench Press - Dumbbell

1 set × 1-8 reps

2

Pull-Up

1 set × 8-10 reps

3

Lunge - Dumbbell

1 set × 1-10 reps

Power

1

Glute Bridge

1 set × 3×1-10 reps

Conditioning - Heavy Bag

Heavy bag power round

1

Running

1 set × 6×1-1min

Core

3 circuits
1

Plank

1 set × 30-45s

2

Dead Bug

1 set × 1-10 reps

3 - Full body power conditioning - Bodyweight Fitness | Bodyweight Fitness