This conditioning workout is considered high-intensity. It uses both body weight and resistance training paired with aerobic activity. It's a great way to improve speed, agility and balance, while making you functionally fit and ready to take on whatever physical challenges come your way.

Try this 30-minute workout from your home, using minimal equipment and add a little conditioning in to your fitness routine.

Banded shuffle (2 sets of 10 to 12 reps)

  • Begin standing with your feet slightly wider than shoulder-width apart, knees bent and a band looped around your ankles
  • Step your left foot laterally to the left, followed by your right foot
  • Maintain the tension in the band by keeping your feet hip-width apart with both feet pointed forward during this entire movement
  • Take 4 more steps to the left side before switching direction

Resistance band wall crawls (2 sets of 10 to 12 reps)

  • Stand facing a wall with your toes an inch away from the wall and your feet shoulder-width apart
  • Loop a resistance band around your forearms, then bend your elbows to form a 90-degree angle with your forearms and biceps
  • Lean in and press your forearms against the wall shoulder-width apart, while bracing your core to avoid rounding
  • Keep your shoulder blades down as you slowly walk your forearms up the wall until the band reaches eye level
  • Return to the starting position for one rep

Skaters (2 sets of 10 to 12 reps)

  • Begin in a squat stance with feet shoulder-width apart
  • Jump sideways to the left and land your left foot on the ground with your right foot elevated behind your left ankle
  • Your right foot should not touch the floor when landing on your left
  • Quickly reverse the direction of the movement and jump to the right side, landing on your right foot for one rep

Banded pull-aparts (2 sets of 10 to 12 reps)

  • Begin standing upright with an exercise band in both hands, arms extended in front of your body, shoulder-width apart
  • Grip the band so that your palms face the floor
  • Slowly pull the band apart while bringing your shoulder blades together
  • Hold briefly then bring your hands back to the starting position for one rep

Alternating reverse lunges - dumbbells optional (2 sets of 10 to 12 reps)

  • Begin standing upright with a dumbbell in both hands
  • Brace your core while keeping your torso and shoulders stable
  • Take a large step backwards with your left foot and lower your left leg so that your knee is hovering above the ground
  • Your left knee should be bent between 90 and 120 degrees pointing toward the floor with your heel lifted
  • Pause briefly at the bottom of the movement before pressing your right foot into the floor and moving your left leg forward to return to the starting position for one rep

Single-leg deadlifts - dumbbell optional (2 sets of 10 to 12 reps)

  • If you're using a dumbbell, begin with it in your left hand and your left foot planted firmly on the ground
  • Shift all of your weight onto your left foot, then hinge at the hips while extending your right leg with your right heel facing the ceiling
  • Continue to lower your chest down until it’s parallel to the ground and your right leg is extended fully
  • At this point, both of your hips should be aligned parallel with the floor
  • Pause momentarily at the bottom of this movement before returning to the starting position
  • Brace your core and engage the glute muscles of your working leg for the duration of this exercise
  • Complete the designated amount of reps before switching legs and repeating the movement on the opposite side

Elevated push-ups (2 sets of 10 to 12 reps)

  • Find a stable, elevated surface like a bench, chair or box 
  • Lie on the floor face down, hands planted directly under your armpits, shoulder-width apart
  • Push yourself off of the ground by extending your arms and then place your toes on the box or bench – this is your starting position
  • Bend your elbows and slowly lower your chest until you are a couple inches above the floor
  • Extend your arms and push yourself back up to the starting position for one rep
  • Brace your core throughout this movement

Front plank with alternating reach (2 sets of 10 to 12 reps)

  • Start in a plank position with your forearms on the ground, shoulder-width apart and your elbows positioned directly below your shoulders
  • Without moving your hips, reach your right arm forward and extend your arm fully while keeping your left forearm planted on the ground
  • Pause briefly before lowering your arm back down to the floor and repeating the movement on the opposite side
  • Your core should remain braced, and your hips and shoulders should remain in alignment through this entire movement

Note: These images were taken before the implementation of The GoodLife Standard and do not represent the robust safety protocols we have put in place in our Clubs.