It’s time to get your heart rate up with this 6 X 6 conditioning workout. Complete these 6 exercises in a circuit format repeating the circuit 6 times. You can change up the number of sets if needed to whatever you have time for or what you need. Reps are listed beside each exercise.
Plank Walkouts (10 Reps)
Begin standing tall with your hands at your sides and your feet hip to shoulder width apart. Place one hand on the ground followed by the other and walk your hands out a little further each time until your hands are positioned right underneath your shoulders in a plank position. At the bottom of the movement your body should be straight with a neutral spine and your core and glutes active. Hold for a few seconds and then walk your hands back towards your feet until you reach your feet. Stand all the way up tall back to the start position with your hands at your side. Repeat for desired reps.
Alternating Dumbbell Snatches (16 Reps)
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.
Elevated Glute Bridge (12 Reps)
Begin by laying on your back on the floor with a dumbbell positioned on your hips and your heels on a step or a slightly elevated surface. If the dumbbell is causing pain on your hips try placing a mat between the dumbbell and your hips to provide a bit of cushioning. Begin the movement by lifting your hips towards the sky keeping your core active and driving through evenly through your feet. Your core and glutes should be active through the movement and you should feel a glute squeeze at the top of the movement. Ensure that you fully extend through the hips, but avoid arching in the low back when you do this. At the end range of motion return in a controlled manner to the floor.
Slam Balls (12 Reps)
Begin with a slam ball on the floor in front of you with your feet hip to shoulder width apart. Bending through the knees using a squatting motion bend down to pick up the slam ball with both hands. Stand all the way up by extending through the knees as you raise the slam ball over your head. At the top of the movement you should be standing tall with your arms straight above your head. Drive your hips back and bring the slam ball down towards the floor with as much force as you can (you should feel like you are slamming it at the floor). Once the ball is back on the floor you can return to the top of movement and repeat for desired reps or time.
Hand Release Pushups (10 Reps)
Begin in a high plank position with your hands underneath your shoulders and your spine neutral with your core active. You can also begin on your knees instead of your toes if needed. Bending through the elbows lower your chest all the way to the floor keeping your core active and your spine neutral. Rest your body flat on the floor while lifting your hands off the floor at the bottom. Then take your hands back to the floor and maintain a strong core and neutral spine push yourself back up to the tall plank position. If you are not able to do this without dropping in the hips or maintaining a neutral spine, move to your knees and complete the movement from your knees.
Lateral Slam Balls (16 Reps)
Begin with a slam ball on the floor beside you with your feet hip to shoulder width apart. Bringing your hands over your head and down the side lower your body towards to floor to pick up the slam ball beside you using a squatting motion. Stand all the back up by extending through the knees as you raise the ball up the side of your body and over your head. At the top of the movement you should be standing tall with your arms straight above your head. With a slight rotation bring the ball down to the other side of you with as much force as you can (you should feel like you are slamming it at the floor). Once the ball is back on the floor on the opposite side of you return to the top of the movement and repeat for desired reps or time.
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