Conditioning workouts target your whole body to build power, coordination and speed. Most conditioning workouts utilize a mixture of flexibility, strength and resistance training to improve overall athletic performance. 

Try this 20-minute conditioning workout to boost your fitness routine. 

Jump rope

  • Hold the rope at hip level 
  • Rotate your wrists to swing the rope 
  • Jump with both feet at the same time, one foot at a time and alternating between feet 
  • Repeat until the set is complete 

Bent-over dumbbell row

  • Stand with your feet hip-width apart, holding a dumbbell in each hand  
  • Position your hands at your sides, palms facing one another 
  • Push your hips back, soften your knees and lean your torso forward until it's nearly parallel with the ground with your weight centered on your heels 
  • Let the weights hang straight down in front of your knees 
  • Brace your core and keep your back flat as you squeeze your shoulder blades together and pull through your arms to raise the dumbbells up toward your ribcage 
  • Pause at the top of the movement 
  • Keep your core and spine stable as you reverse the motion, extending your arms to lower the dumbbells to your knees 

Military press

  • Adjust the barbell to just below shoulder height, then load the desired weight onto the bar 
  • Assume a shoulder-width stance and place your hands at (or just outside of) shoulders and grasp the bar with a pronated grip 
  • While keeping the spine in a neutral position, step underneath the bar and lift it off the rack 
  • Take two steps back, inhale, tuck your chin into your chest, then press the bar to lockout overhead 
  • Exhale once the bar gets to lockout and slowly reverse the movement to lower the bar back towards your chest 
  • Repeat for the desired number of repetitions 

Stiff leg deadlift

  • Stand up straight holding a pair of dumbbells at your sides 
  • Maintain a slight bend in your knees and place your feet around shoulder width apart 
  • Keep your back as straight as possible as you bend over at the waist, lowering the dumbbells over the tops of your feet 
  • Keep your knees stationary throughout the entirety of this movement 
  • Focus on the stretch in your hamstrings as you continue to lower the dumbbells down as far as your hamstrings will allow 
  • Engage your hamstrings and begin to raise the dumbbells upward 
  • Squeeze up through the glutes and hamstrings until you're standing up straight 
  • Repeat for the desired number of repetitions 

Hammer curl

  • Start by standing holding a dumbbell at each side
  • With your arms fully extended and in a neutral position (hands facing one another), curl the dumbbells upward 
  • Pause at the top of the movement, before lowering the dumbbells down in a controlled manner 
  • Repeat for the desired number of repetitions 

Dumbbell front squat

  • Stand with your feet shoulder-width apart, toes pointed 10 to 30 degrees outward 
  • Hoist a pair of dumbbells up to your shoulder, resting each of the dumbbell heads on the meat of both shoulders 
  • Keeping your body upright and your upper arms parallel to the floor, brace your core, push your hips back and bend your knees to lower the body downward 
  • Pause at the bottom of this movement before driving your heels into the floor to return back to the starting position for one repetition 

Triceps kickback

  • Hold a dumbbell in each hand with your palms facing in towards one another 
  • Maintain a slight bend in both knees throughout the duration of this movement 
  • Engage your core and maintain a straight spine as you hinge forward at the waist, bringing your torso almost parallel to the floor 
  • Tuck your chin in slightly, keep your upper arms close to your body and your head in line with your spine 
  • On an exhale, straighten your elbow to engage your triceps 
  • Pause here, then inhale to return the weights to the starting position for one repetition