When trying to get fit, or when training for something, it is important not to only focus on what sport you are training for. When running, for example, you don’t just try to improve your speed; you also must work on endurance and strength.
Conditioning exercises challenge your physical condition. They put your body into physical stress and help your body to lose fat, gain muscle mass and become more toned.
My friend is a gymnast, and part of her training is conditioning. She showed me her list of exercises which formed her workout, and this is what I have used here.
- Plank for 30 seconds (x5)
- Sit Ups (x25)
- Burpies (x25)
- Press Ups (x25)
- Back lifts (x25)
- Chin Ups (x25)
- Ankle Raises (x50)
- Crunches (x25)
- Squat Jumps (x15)
- Wall sits for 30 seconds (x5)
When doing this workout, alternate between exercises. Maybe try the plank once, and then do five of each exercise, then a wall sit. Keep going round in this pattern until you have completed all the exercises. Doing exercises in a circuit can mean that your body can get a work out without certain parts getting too over-worked.
Do this workout a couple of times a week, and make sure to take rest days in between. If after the first time of trying this you still feel sore after a few days, drop down the amounts of each exercise you are doing. If pain still continues, I would contact your GP and see if there’s a problem. Before starting any workout that could become intense you should make sure you are capable of doing it and that it is not too strenuous on your muscles.
If the workout begins to become easier for you, challenge yourself. Try doing the plank for a minute, or doing 30 squat jumps instead of 15. Bring the workout up slightly in small levels so that your body can get used to more strain.
Don’t worry if you’re not an athlete or an incredibly strong person. If the workout seems too hard, don’t feel bad if you need to turn the level down a bit. Work at your own pace and at your own level. You’d rather start low and build yourself up than start high and end up hurting yourself.
I hope this workout suits your needs and if you have any questions or queries feel free to comment below and ask away.
What’s a plank and a burpie? Thx
A plank is basically where you hold your body straight, like a plank. You start lying on the floor stomach down, and put you elbows and forearms underneath your chest. Push your body up so you are forming a bridge with your toes and forearms, and make sure your back is straight, like a plank of wood.
With a burpee you start by standing up straight. Next bend your knees until you are in a squat with your hands touching the ground. Then put your legs behind you so you are in a push up position (but don’t actually do a push-up). Return your body to the squat again, then from the squat jump up onto your feet, raising your arms above your head. Then repeat until you have finished the amount you want to do.