Full Body Strength & Conditioning


Advanced Level of Difficulty (60+ minute workout)

This is a full body strength and conditioning workout. This workout targets the entire body in a series of challenging strength based circuits.

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Exercise

Perform the reps/sets or each exercise in this group one after another. Rest for the specified time period between sets and exercises.

Picture of a male doing Sumo Squat Reverse Fly Exercise

Sumo Squat Reverse Fly

The sumo squat with a reverse fly is a beginner compound exercise. This is a great exercise that targets the glutes, quads and rear deltoids. This exercise is suitable for any fitness level.

Do 15 reps on each side
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Picture of a male doing Walk-Out Push-Up into T-Bar Exercise

Walk-Out Push-Up into T-Bar

The walk-out push-up into a t-bar position is an intermediate full body exercise. This is a great dynamic warm-up exercise as it targets the hamstrings, core, chest, triceps and rotator cuffs.

Do 8-10 reps
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Picture of a male doing Barbell Trunk Twist Exercise

Barbell Trunk Twist

The barbell trunk twist is an intermediate core strength exercise. This exercise requires a lot of upper body and core strength and should only be performed by intermediate to advanced fitness levels.

Do 10 reps on each side
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Picture of a male doing Medicine Ball Crunch-Ups Exercise

Medicine Ball Crunch-Ups

The medicine ball crunch up is an intermediate core exercise. This is a challenging exercise that targets the upper and lower abs.

Do 15-20 reps
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Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Do this circuit twice.

Picture of a male doing Weight Plate Step-Up Knee Drives Exercise

Weight Plate Step-Up Knee Drives

The weight plate step-up with knee drive is an intermediate lower body exercise. This is a challenging exercise that requires balance and coordination and helps build strength and improve core stability.

Do 10 reps on each side
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Picture of a male doing Dumbbell Deadlift Exercise

Dumbbell Deadlift

The dumbbell deadlift is a beginner lower body exercise that targets the glutes and hamstrings.

Do 10 reps
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Picture of a male doing Bosu Woodchops Exercise

Bosu Woodchops

The Bosu woodchops with the weight plate is an advanced compound exercise. This is a very challenging exercise that not only strengthens the upper body and core but also helps to improve balance and core stability. This exercise is suitable for advanced fitness levels only.

Do 10-12 reps on each side
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Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Do this circuit twice.

Picture of a male doing Lateral Shuffle Side Raise on Bosu Exercise

Lateral Shuffle Side Raise on Bosu

The lateral shuffle on the Bosu is an advanced compound exercise. This is a challenging lower body agility exercise that strengthens the shoulders and core.

Do 10-12 reps on each side
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Picture of a male doing Renegade Rows Exercise

Renegade Rows

The renegade row with push-up combination is a very challenging intermediate upper body exercise. This exercise targets the back shoulders and core and requires a lot of core strength and stability in order to be done properly.

Do 10 reps on each side
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Picture of a male doing Reclined Body Rows Exercise

Reclined Body Rows

The recline body row is a beginner upper body exercise. This exercise requires upper body strength and targets the back, arms and shoulders.

Do 12-15 reps
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Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Do this circuit twice.

Picture of a male doing Light Medicine Ball Chest Raises Exercise

Light Medicine Ball Chest Raises

The light medicine ball chest raise is a beginner core exercise. This exercise targets the lower back and is suitable for any fitness level.

Do 12-15 reps
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Picture of a female doing Bosu Side Plank Shoulder Press Exercise

Bosu Side Plank Shoulder Press

The Bosu side plank dumbbell shoulder press is an intermediate upper body exercise. This is a challenging exercise that targets the shoulders and obliques.

Do 12-15 reps on each side
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Picture of a male doing Double Bosu Plank-Ups Exercise

Double Bosu Plank-Ups

The double Bosu plank-up is an advanced core exercise. This is a challenging exercise that strengthens and conditions the core. This exercise is suitable for advanced fitness levels.

Do 10 reps on each side
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Picture of a male doing Double Bosu Knee Tucks Exercise

Double Bosu Knee Tucks

The double Bosu knee tuck is an intermediate core exercise. This exercise requires a lot of upper body and core strength and should only done by intermediate to advanced fitness levels.

Do 30 reps
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