These 6X6 Conditioning style workouts always leave me a sweaty mess. I typically incorporate workouts like this 1-2 times a week around my weightlifting to change it up and to get some more conditioning style training in. These workouts are structured with 6 exercises that you complete 6 set of in a circuit format (complete all exercises once and then move into the next set). Reps for this workout are beside each exercise.
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.
Plank Up Downs (10 Reps)
Begin in a high plank position with your hands right underneath your shoulders, your core active and a neutral spine. Keeping your core active to maintain little rotation at the hips lower from one hand to the elbow and repeat the same thing on the opposite side. Once both elbows are on the floor return to the high plank position by lifting off the elbow back onto the hand and repeating on the other side. This movement can be done from the knees as well if required.
Dumbbell Step Ups (8 Reps, each side)
Start standing beside a solid box or bench that you can step up onto with a dumbbell in one hand (opposite hand to the leg you are stepping up with). 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, complete all reps and then switch sides.
Squat Hold Kickouts (10 Reps)
Begin the movement by taking a position at the bottom of a squat. Focus on keeping your chest up, your core active and your hips reaching back. From this position lower your hands to the floor and jump both feet back behind until you are in a high plank position. To return to your start position jump both feet back towards your hands and then lift your hands off the floor to return to your squat position.
Plate Tap Down to Overhead Press (12 Reps)
Begin standing tall with your feet hip to shoulder width apart and a plate held between your two hands. By driving your hips backwards in a hip hinge motion, move the plate towards the floor tapping the edge of the plate on the floor at the bottom of the movement. Engage in the glutes and hamstrings to return to a standing position while pushing the plate up over your head. You will end with the plate straight up over your head. Begin to lower the plate from over your head to return to the initial movement and repeat for desired reps.
Bear Crawl to Plank Stepout (10 Reps)
Begin on your hands and knees with your hands positioned right underneath your shoulders and your knees right underneath your hips. Tuck your toes under and lift your knees off the floor maintaining a neutral spine as you move into the bear crawl position. Keeping the core active step one foot back by extending the knee followed by the opposite foot to assume the plank position. In the plank position ensure your core is active and you maintain neutral spine. Then step one foot back in positioning the knee back under the hip while still hovering off the floor followed by the other foot. Repeat for desired reps.
As always you can find video demonstrations on my Instagram page along with all the past weekly workouts!
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