Body conditioning develops multiple training qualities at once; strength, cardiovascular, endurance, mobility and even power. This is achieved by incorporating a variety of different types of training and whole-body exercises.

It’s often used in large group classes to get a well-rounded workout for those a little more strapped for time in the gym. With a combination of bodyweight, resistance training and cardiovascular equipment used, Body Conditioning is perfect for the gym newbie.

While it is usually used in big classes, Body Conditioning sessions can just as easily be performed in your garage at home.

Is Body Conditioning the Same as Cardio?

Our Four Favourite Body Conditioning Exercises

1 - Battle Rope Power Slams

• Holding a Battle Rope handle in each hand, with plenty of slack in the rope, assume a strong quarter squat position, with a wide stance.

• Lift the handles and then imagine repeatedly whipping with the floor with both the ropes at the same time to start using the battle ropes.

• To make it harder, simple increase how hard and/or how fast you beat the ropes.

2 - Sled Push

• Lean into the Weight Sled vertical poles, so that your body is at an angle, as if you are doing a 100m sprint start, keeping your core tight.

• Keep your torso stiff and drive the knees towards your chest, keeping your toes to the sky, to push the sled.

• Add Bumper Plates to the sled and/or push it hard and faster to make the exercise more difficult.

3 - Jump Squat

• Stand tall, feet shoulder width apart, facing slightly outwards.

• Drop into a quarter squat and quickly jump back the other way.

• As you land, quickly drop back into a quarter squat, and jump back up… ‘the floor is lava’.

4 - Dumbbell Curl-to-Press

• Curl the weight up, keeping your elbows tucked into your ribs.

• Once at the top of your bicep curl, press through the elbows, thinking about ‘touching the sky’, to complete the press.

• Once at the top, slowly lower back down and reverse the movement.

• Only go as heavy as you are able to with controlled technique.

Example Body Conditioning Workout

10 Minutes AMRAP (as many rounds as possible)

• Double arm battle rope x 20 reps

• Sled push x 20 metres

• Jump squat x 20 reps

• Dumbbell curl-to-press x 20 reps

Add this 10-minute Body Conditioning workout into your training week to get fitter and stronger, even if you are strapped for time!

Written by guest author Brendan McBirnie.

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Tags: Equipment > Battle Ropes ; Equipment > Dumbbells Equipment > Weight Sleds ; Exercise Type > Conditioning ; Misc > Workout