Training - Quick full body conditioning

I did this yesterday, just after I had done my knee rehab, upper body strength session and some passing skills. It’s a good little conditioning blast, that hits the entire body and lungs, and you only need two bits of gym kit, to do it.

There are some tricky movements in here, so if you are unfamiliar with them, then get a qualified person to walk you through it, or try them slowly, un-weighted to start.

Session: Treadmill + Barbell

You need to have a good warm up, and do some of these movements below, un-weighted. Also do a 4 min jog/run on a treadmill. Once you are happy and feel good, choose a weight to put on a barbell, that you can comfortably do the following.

I used 60kg or 2 blue 20 plates.

Deadlift x6

High pulls x6

Overhead pressx6                         

Squat x6

Bent over row x6

Romanian deadlift x6

This is all done continuously with no rest. As soon as you finish the Romanian deadlift. You go straight over to a treadmill.

Set the incline to 1%, and the speed to a fast pace. You are then going to run for 3 mins flat out. Obviously not such a fast pace you can’t complete it.

Once your 3 mins is up, you go back to the Barbell and repeat the movements, all over again. Then back to the treadmill for another 3 min run.

You are doing 3 rotations, none stop, no rest. 3 of the barbell exercises, and 3 of the treadmill.

Once this is done, I find it best to collapse out the way of the other people in the gym, and ask yourself why you put your body through the pain. The answer being, because YOU LOVE IT.