Full Body Conditioning Circuit

Warm-Up (5–8 minutes)
2 Rounds:

• 30 seconds Jumping Jacks

• 10 Bodyweight Squats

• 10 Walking Lunges

• 10 Arm Circles (forward & backward)

• 10 Glute Bridges

• 20 second Plank

Workout

5 Rounds:

• 500m Row (or 400m Run)

• 15 Kettlebell Swings

• 12 Dumbbell Thrusters

• 15 Dumbbell Bent-Over Rows

• 20 Walking Lunges

• 15 Sit-Ups

Rest: 60–90 seconds between rounds.

Goal:
Keep a steady pace and focus on good form. Choose weights that challenge you but still allow you to move consistently through all rounds.

Cool Down (5 minutes)

• 30 sec Hamstring Stretch (each side)

• 30 sec Quad Stretch (each side)

• 30 sec Glute Stretch

• 30 sec Shoulder Stretch (each arm)

• 1 min Slow Walk