Today I’m sharing a 6 X 6 Conditioning workout for those days when you’re looking for a sweaty workout that gets your heart rate up. Complete 10 reps of each of the 6 exercises for 6 rounds. Rounds can be adjusted to less than 6 for time or ability as needed.
Squat Thrusters
Bring a set of dumbbells to your shoulders in a front squat position. Begin the movement by squatting down and driving the hips backwards and keeping the chest proud. Driving evenly through the feet return to the start position and press the dumbbells up over your head using the momentum generated when you stand.
Incline Pushups
A bar can be used and set to an appropriate height or you can use a wall, couch, chair or bench to add an incline to your pushup. Just ensure that whatever you are working with is sturdy enough that it’s not going to slide on you. Come into a plank position with your hands on the elevated surface. Bending at the elbows lower your chest towards your inclined surface while keeping the elbows tucked in slightly (don’t allow them to flare super wide to the side). At the bottom of the movement push yourself back up evenly through both hands to return to the start position. Maintain neutral spine throughout the movement and avoiding letting the hips dip or pop up.
Dumbbell Snatches
Begin with a single dumbbell on the floor. Dropping the hips backwards into a squatting position, grasp the dumbbell with one hand and lift the dumbbell up towards your chest then straight over your head. Ensure that this movement from the floor to straight over your head is smooth throughout. Return the weight to the floor and then repeat on the other side.
Dumbbell Step Ups
Start standing beside a solid box or bench that you can step up onto. Place one foot fully on top of the surface then lean your nose over your toes and stand up on the box or bench. At the top of the movement begin to lower yourself back to the floor in a controlled manner (this should be slow and steady, you aren’t falling back to the floor). Return to the floor fully and then repeat on the opposite leg.
Barbell Cleans
Begin with the barbell just below your knees at about shin level. If you have bumper plates it should be able to sit on the floor, however if you aren’t using plates/weights on the bar then it won’t. Driving your hips forward generate momentum and use it to bring the bar up to rest across the front of your collarbones. Your wrists will turn over as you do this. At the top of the movement return to the start position in a controlled manner.
Plate RDL + Reverse Lunge
Grab a plate and begin the movement with a Romanian Deadlift by driving your hips backwards (sticking your bum out) and keeping a slight bend in your knees. At the bottom of your range of motion (which will be dictated by your hamstring flexibility) stand back up by driving the hips forward. At the top of the movement bring the plate to your chest and step back into a reverse lunge movement by dropping your back knee towards the floor. Drive through both feet to stand back up and return to the start position.
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