Here’s your first workout! Read thru and make a point to read the notes. Most of the videos have descriptions on the actual youtube page, but if you have any questions, please email me: dylan@dylanconradfitness.com

WARM UP

 

  • Foam Roll tops of legs, calves, and back 1 min ea

  • Glute Bridges 1 min AMRAP (as many reps as possible)

  • Side Planks 30s per side

  • Push Up to Downward Dog 1 min AMRAP

 

***NOTE: When foam rolling, think “soft” and “slow.” Keep the muscle as soft as possible, and go as slow a possible.

 

Circuit #1: Power Circuit

***Do A1, immediately followed by A2, immediately followed by A3, etc…

A1. Ice Skaters x40 ea

A2. Squat Thrusts x20 (split up reps if needed)

A3. Squat Jumps x20

A4. Mountain Climbers (FAST) x 40ea

Rest 90s. Repeat 4 more times for a total of 5 rounds.

 

***NOTE: For this circuit and all other circuits, if you feel like you do not need the 90s rest, increase the speed of the exercise or focus on the technique (i.e. squatting deeper in the squat jump). If you are doing these exercises with the proper intensity, you will need the allotted rest.

 

Circuit #2: Timed

 

A1. Running in Place x30s

A2. RKC Planks x30s

A3. Push up To Side Plank (T-Push Up) x30s

REST 30s. Repeat 9 more times for a total of 10 rounds.

 

 

WARM UP

CIRCUIT # 1

 

00

CIRCUIT # 2