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. 


  • 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 (2 to 3 sets of 12 to 15 reps)

  • 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 (2 sets of 10 to 12 reps)

  • 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 (2 sets of 10 to 12 reps)

  • 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 (2 sets of 10 to 12 reps)

  • 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 (2 sets of 12 to 15 reps)

  • 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 (2 sets of 12 to 15 reps)

  • 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