I haven't talked much about conditioning workouts here on the website BUT I do talk about them in the WLC Workouts Manual.
Conditioning workouts increase your overall level of fitness.
This is VERY important because a higher level of fitness allows you to handle more overall weight lifting. You can do higher volume, higher intensity, and higher frequency as your fitness level increases.
So I use conditioning workouts to increase your fitness level which leads to faster muscle building results.
You get faster results because higher volume, higher frequency, and higher intensity in your weight lifting workouts ALL lead to better results.
BUT ONLY — if your fitness level is high enough to handle the increase volume, frequency, and intensity. If you do too much for your current fitness level, you will overtrain faster and have to take frequent breaks from weight training.
Taking frequent breaks over the weeks leads to much slower results.
So today I want to go over a quick and easy conditioning workout that will help you increase your fitness level.
Jumping Jacks for 10 Minutes – Rest As Much As Needed
This conditioning workout is not for beginners. You need to be in good shape to do this conditioning workout.
All conditioning workouts here at WLC are quick BUT very intense. The point is to condition your body to high intensity workouts. This will increase your overall fitness level as you fight through the workouts.
To do this workout, I simply want you to do jumping jacks the right way for 10 minutes.
Your arms should be straight and go all the way above your head. Clap your hands with every rep. Jump with both feet going out to the side. I don't want really short jumps that make the exercise easier.
The goal of this conditioning workout is to be hard. You only cheat yourself if you do half reps or anything less than a full jumping jack.
Set a timer for 10 minutes and get going.
Only rest when your legs or arms are burning so bad you can't take it any more.
Do as many as you can within 10 minutes. The key to this workout is to keep going. Don't pass out, but you really need to push yourself. You will feel great after this short but sweet workout.
Yes, this is a very simple workout BUT it works well.
You don't need any equipment to do this workout except for a 10-minute timer.
The Key To Improving Your Conditioning Level
The workout that I've given you above isn't complete UNLESS you are rotating this workout with other conditioning workouts and recording your progress.
You should have several different conditioning workouts that you rotate.
Record your results — always.
For example, how many jumping jacks did you get in 10 minutes? Record the date of your workout, the time duration of your workout, the number of jumping jacks you did, and your average heart rate. Include your average heart rate if you have a heart rate watch or the highly recommended FIT BIT (I love my Fit Bit).
When the jumping jack workout comes back around, you MUST beat your previous best #. Do whatever it takes to beat this number (within reason — don't pass out).
This is how you improve your conditioning level.
Always strive to beat your previous numbers. This makes it very fun, but also makes it very challenging. It's especially challenging when you're having a down day with lower energy levels like we all do. But pick yourself up and beat your previous workout anyway!
Another option you have for this workout after you get really good at 10 minutes is to increase the duration. I don't like conditioning workouts being any longer than 15 minutes, though, you can if you are very conditioned. I like to keep them short so you can focus on intensity.
The short but intense workouts are also very easy to fit into your schedule. They are ONLY 10 minutes! Anyone can do this.
If you combine these conditioning workouts with a good weight lifting program, a good cardio program, and a good diet plan from WLC… your results will be amazing. Your results will get even better as your conditioning levels improve.
This is why the conditioning workouts are so important for you.
Download Your Free Conditioning Jumping Jack Workout Log
I put together a jumping jack workout log for you to help you out. Please download this put this into your rotation of conditioning workouts.
Enjoy the conditioning workout with jumping jacks! Jumping jacks are one of my favorite exercises as I personally use them before all of my weight lifting workouts to make me more alert.
Jumping jacks are also great for building the calves as well. So you can feel great about this jumping jack workout. Go ahead and get started. A quick 10-minute workout will do wonders for you! Simple, but very effective.