Every athlete needs a few good condensed, intense full-body conditioning workouts. Below are two that use minimum equipment and target similar muscles.
In Workout 1, the free-weight exercises precede bodyweight exercises. Workout 2 reverses the sequence.
These compound sets are extra challenging since the exercises are performed consecutively without rest. They compress strength, size and endurance gains into a shorter-than-usual workout duration.
- Two moderately heavy (80% RM) dumbbells
- Pull-Up Bar
- Power Rack with a Barbell on safety pins for performing Inverted Rows
- Water bottle
- Timer (optional)
- Perform an upper- and lower-body dynamic warm-up.
- Finish with cooldown upper- and lower-body static stretches for greater flexibility and range of motion.
- Hydrate before, during and after workouts.
- Perform 2 compound sets. For the first exercise in both workouts, perform reps to failure. Immediately follow with the second exercise by doing an isometric hold as long as possible in the contracted position for added intensity.
- Rest 60 seconds between compound sets and 30 seconds between different exercise combination (hydrate as needed during the rest periods).
- Do the workouts on non-consecutive days for adequate recovery.
- Dumbbell Squats/Wall Sit. Assume an athletic stance, hold the dumbbells with an underhand (supinated) grip at shoulder level, and perform as many Squats as possible. Put down the weights and immediately squat against a wall and hold the position. Hydrate and repeat the exercises.
- Dumbbell Bent-Over Rows/Pull-Up. Perform the Rows near the Pull-Up bar so no time is wasted during the compound set. After the Rows, do a Pull-Up and hold, squeezing your shoulder blades together and contracting your biceps for several seconds.
- Dumbbell Bench Presses/Elevated Push-Up. After the Bench Presses, immediately assume a Push-Up position with your feet atop the bench and hold.
- Dumbbell Overhead Presses/Single-Leg Squat with Arms Extended at Shoulder Level. Immediately following the Overhead Presses, assume a single-leg squat position (right foot off the floor) with your arms extended at shoulder level and hold. For the second compound set, switch legs for the Single-Leg Squat (left foot off the floor) and hold indefinitely with your arms extended. Holding in the Single-Leg Squat position improves balance and core stability.
- Inverted Rows/One-Arm Dumbbell Cross Row. Hold the barbell in the Power Rack with a shoulder-width overhand (pronated) grip and do reps until failure. Immediately grab one dumbbell with your right hand and pull it to your waist and hold. During the second compound set, hold the dumbbell in your left hand and pull it to your waist and hold.
- Jump Squats/Bulgarian Split Squat. Following Jump Squats, hold the dumbbells at your sides and place your right rear foot atop a bench. Bend your knees and hold. For the second compound set, place your left rear foot atop the bench, bend your knees and hold.
- Explosive Push-Ups/Dumbbell Bench Press. After Push-Ups, lie on a bench and press the dumbbells above your chest and hold.
- Inchworms/Dumbbell Upright Row. Perform several Inchworms to failure and then grab the dumbbells and pull them up to chest level and hold.