Bodyweight Conditioning Circuit for Fall Sports | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Bodyweight Conditioning Circuit for Fall Sports

June 25, 2013 | Jim Carpentier

Must See Conditioning Videos

PushUps, Sit-Ups and other bodyweight moves are considered “old school” by many, but guess what? They work.

Push-Ups build the muscles in your chest, back, shoulders and arms, better enabling you to push, grab, catch and tackle. Sit-Ups complement Push-Ups by strengthening the abdominal and hip muscles you use when you dodge a defender or wrestle a ballcarrier to the ground.

Below is a challenging full-body conditioning circuit that pairs Push-Ups and Sit-Ups with other bodyweight moves designed to boost your on-field performance this fall. You can complete the workout indoors or out, depending on the weather. Although you can do the entire routine without equipment, a moderately heavy medicine ball will up the intensity of some moves. Use an exercise mat for extra comfort.

The Bodyweight Conditioning Circuit

The circuit consists of two exercise combos, listed below. Perform all the exercises in a combo back-to-back without stopping. Complete three sets of Combo A, resting for 30 to 60 seconds between sets; then move on to Combo B, performing three sets with 30 to 60 seconds of rest between them.

Combo A

Perform 10 reps of each move (Superman, Push-Ups, Squats Thrusts, Prone Planks) and finish with a 40-Yard Sprint. This is a great sequence of exercises starting from the prone position and building up all the muscles you need to get back up on your feet fast.

Combo B

  •  Med Ball Sit-Ups to Stand-Ups
  • Cariocas
  • Start with your back on the ground or a mat with your knees slightly bent and your feet on the ground.
  • For an extra challenge, hold a med ball close to your chest.
  • Perform a Sit-Up, but continue the motion up until you are standing.
  • Lower back into a seated position, lie on your back and repeat nine more times.
  • On your last rep, stand up and, still holding the med ball overhead (if you’re using it), perform cariocas to the right 20 yards, then 20 yards to the left.
Jim Carpentier
- Jim Carpentier is a certified strength and conditioning specialist, New Jersey-licensed massage therapist and a health/fitness writer. He currently serves as associate health and wellness...
Jim Carpentier
- Jim Carpentier is a certified strength and conditioning specialist, New Jersey-licensed massage therapist and a health/fitness writer. He currently serves as associate health and wellness...
More Cool Stuff You'll Like

ZSeries 10-Minute Workouts: Interval Sprints

The Mount Everest Treadmill Challenge

In Defense of Cardio

Test Your Toughness With the Who Dat? Challenge

Advanced High School Football Summer Conditioning Program

ZSeries 10-Minute Workouts: Fartlek Run

4 Simple Drills to Improve Your Endurance

Alternatives to Boring Cardio Training

How to Avoid Hockey Conditioning That Slows You Down

Improve Your Aerobic Fitness in the Off-Season

How Sporting Kansas City Stays 'Sporting Fit'

Get in Shape With This Basketball Conditioning Workout

STACK Challenge: 5 Minutes of Treadmill Torture

Train Harder With Hill Sprints

STACK Challenge: Finish Strong

Off-Season Conditioning: Full-Body Med Ball Workout

LeBron James's Insane Conditioning Drill

STACK Challenge: 500-Meter Row

4 HIIT Workouts That Will Get You in Shape Fast

Who Invented the Burpee?

Win the Fourth Quarter With These Basketball Sled Push Finishers

A Slo-Mo Must-See: Ike Taylor's 4-Man Battle Rope Squats

STACK Challenge: The 10/10 Treadmill Challenge

5 Brutal Sprint Drills That Push the Lactic Threshold

Training Secrets of UFC Champion Johny Hendricks

Can You Pass Drew Brees' Conditioning Test?

Full-Body Conditioning Workout: 3 Loaded Carry Variations

Baseball Conditioning: Why You Need an Aerobic Base

Get in Basketball Shape With the Right Workout

Can You Survive These 4 Crazy Plate Push Finishers?

ZSeries 10-Minute Workouts: The Hill

LaTroy Hawkins' Epic Battle Ropes Workout

Get in Shape With 5 Intense Lower-Body Finishers

5 NBA Players Who Found Their Game After Losing Weight

Can You Survive the

High-Intensity Interval Training: How Much Is Too Much?

Training with the Elevation Training Mask 2.0

How Much Conditioning Do You Really Need?

7 Footwork Drills That Give You an Advantage

Understanding the Benefits and Risks of Altitude Training

Get in Game Shape With 4 Conditioning Combos

In-Season Baseball Pitcher Workout Program