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conditioning

This conditioning circuit will be your favorite summer workout

This conditioning circuit will be your favorite summer workout

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The great outdoors are calling your name. Start walking (or running) on sunshine: you might have a more effective workout when you’re outside. Your body will work harder to adapt to changes in terrain, and you might even enhance your mood and self esteem. Try this challenging conditioning circuit by PumpUp member @joexodus. You won't regret a minute of it.

Conditioning Circuit

No rest between each exercise. Rest for 1 minute after completing the circuit.

Do each move for 30 seconds. Finish the circuit 2-3 times. 

Here's your newest and most favorite conditioning circuit! Take your workout outside this summer and prepare to get sweaty // The PumpUp Blog

 

Jump Rope

Jumping Rope // Conditioning Circuit Outdoor Workout Gif via the PumpUp Blog

Land quickly and lightly on your feet as you do the jump rope to get your heart rate up. Make small and agile motions with your arms to mimic the jump rope motion if you don't own a physical rope.

Jumping Jacks 

Jumping Jacks // Conditioning Circuit Outdoor Workout Gif via the PumpUp Blog

Begin in a standing position. Jump both legs out wide. At the same time raise both of your arms straight up and over your head. Bring both arms and legs back into a straight standing position and repeat.

Burpees

Burpees // Conditioning Circuit Outdoor Workout Gif via the PumpUp Blog

Begin in a push-up position. Jump both feet towards the front of your forearms, jump your body straight up into the air, then lower your hands back down to the ground. Jump your legs back into a plank and perform a push-up. Repeat.

Jumping rope

Jumping Rope // Conditioning Circuit Outdoor Workout Gif via the PumpUp Blog

Land softly on your feet again as you jump rope. Cross your body over from side to side for an extra challenge.

Mountain climbers

Mountain climbers// Conditioning Circuit Outdoor Workout Gif via the PumpUp Blog

Begin in a high plank position. Jump one knee to the side of your body. As you bring it back to starting position, jump the opposite leg towards your forearms. To challenge your obliques, cross your knee towards the opposite side of your body while you do the mountain climbers. Repeat.

Squat jumps

Squat jumps // Conditioning Circuit Outdoor Workout Gif via the PumpUp Blog

Begin in a standing position. Cross your arms over your chest and squat your body down towards the ground, making sure that you knee doesn't extend past your toes. As you raise your body up, do a vertical jump and land back down into a squat. Repeat.

Jumping rope

Jumping Rope // Conditioning Circuit Outdoor Workout Gif via the PumpUp Blog

Get your heart rate up once again by doing a fast, 30-second interval of jumping rope. If you're feeling up to it, make faster turns with your jump rope to burn more calories.

High knees

High Knees // Conditioning Circuit Outdoor Workout Gif via the PumpUp Blog

In a standing position, raise one knee towards your chest, then the other. You'll be making a running motion as you do the high knee run. Land as softly as you can to protect your joints.

Shadow Boxing

Shadow Boxing // Conditioning Circuit Outdoor Workout Gif via the PumpUp Blog

Pivot your body towards the side and mimic punching motions with your body, as if there were an imaginary punching bag in front of you.

Loved this conditioning circuit? We can't wait for you to incorporate it into your next outdoor workout routine! Let us know if you tried @joexodus's conditioning circuit in the comments below! What are your favourite outdoor exercises?

Got 5 minutes to spare? Try this intense conditioning circuit

Got 5 minutes to spare? Try this intense conditioning circuit

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It takes but a moment to work up a sweat with this purely awesome 5-minute conditioning circuit from PumpUp member @joexodus. The instructions are simple: perform all exercises for the amount of reps below, then repeat and see how many rounds you can complete before the 5 minutes are up. Rest for 60 seconds and repeat.

Tuck Jumps: 10 reps

Tuck jump gif from the PumpUp blog : 5-minute conditioning circuit

Begin in a standing position. Jump vertically into the air, tucking your knees toward your chest. As you gain height and momentum, bring your palms flat towards your knees so that you crunch your body in mid-air. Land softly on your feet and repeat.

Mountain Climbers: 20 reps

Mountain climber gif from the PumpUp blog : 5-minute conditioning circuit

Begin in a plank position. Draw one knee towards the opposite shoulder and immediately repeat the same movement with your opposite leg. Keep your arms straight and in a straight line with your shoulders, neck aligned with your body.

Burpees: 10 reps

Burpee gif from the PumpUp blog : 5-minute conditioning circuit

Drop down to the floor and perform a push-up, maintaining proper form throughout the movement. Jump both of your legs towards your forearms, and hop up to perform a vertical jump.

Plank tucks: 10 reps

Plank tuck gif from the PumpUp blog : 5-minute conditioning circuit

Begin in a plank position. Hop both of your feet towards your forearms and immediately hop them back to starting position. Repeat.

Spiderman push-ups: 10 reps

Spiderman pushup gif from the PumpUp blog : 5-minute conditioning circuit

Begin in a plank position with your wrists in line with your shoulders, heels raised and off the floor. Bring your body down into a push-up, bending your elbows and lowering your upper body as close to the floor as possible. As you lower yourself, crunch your knee towards the side of your body. It should almost make contact with your elbow and you should feel a contraction in your obliques. Bring your leg back to starting position and crunch the other knee towards the other side of your body.

Kettlebell swings: 10 reps

Kettlebell swing gif from the PumpUp blog : 5-minute conditioning circuit

Pick a kettlebell weight that you are comfortable with. Firmly grasp the handles of the weight at the top with both hands. Drop down into a squat, swinging the kettlebell between your legs and making sure that your knees don't extend past your toes. As you stand, swing the kettlebell up and over your head. Be sure not to over-arch your back throughout the movement.
5 minute conditioning circuit from the PumpUp blog - This full body workout only requires a kettlebell.
Loved this 5 minute conditioning circuit? Check out more workouts from the PumpUp Blog here. If you have awesome workout videos to share, tag them with #TeamPumpUp on Instagram