Workout of the week: 30-min functional conditioning workout

29th July 2024

ALL LEVELS / functional conditioning workout / 30 minutes

Equipment: Gym mat

Stay active wherever your summer adventures take you! Vacations sometimes take you to spots without gym equipment, but don’t let that keep you from easily maintaining your fitness routine. This functional workout is done without equipment, making it the perfect summer buddy.

A 30-minute functional conditioning workout consisting of 3 groups, each with 3 exercises. Complete each group before moving on to the next one. Perform each exercise for 30 seconds, completing 5 rounds. You only get to rest at the end of each round for 30 seconds.

Group 1

Push-ups
Jumping squats
Burpees

Group 2

Advanced push-ups
Jumping lunges
Crunch with single-leg raise

Group 3

Jumping jacks
Commandos
Scissors

Ready? Let’s do this!

WORKOUT SETUP

3 groups
3 exercises each
30 seconds each
30 seconds rest each round
5 rounds
30 minutes total
Equipment: Gym mat

WORKOUT EXERCISE LIST

5 rounds

GROUP 1

1 – PUSH UPS

30 sec

Start in a plank position with arms straight, shoulders above wrists, and body in a straight line.
Engage the core and glutes.
Keeping the shoulders over the wrists, lower the whole body towards the floor, dropping comfortably as low as you can.
Push the body upwards and return to the start position.
Repeat.

2 – JUMPING SQUATS

30 sec

Stand with feet hip-width apart. Engage the core and set the shoulders slightly.
Quickly bend the knees and hips to a squat position as you bend your arms.
As soon as you hit the lowest spot, rapidly extend the hips and extend the arms to straighten the body and perform a small jump.
Keep the core tight and remain balanced as you land, allowing the knees and hips to bend slightly to absorb the force.
Repeat.

3 – BURPEES

30 sec

Start in a standing position and engage the core.
Begin the movement by quickly bending down, reaching the hands towards the floor in front of the feet. As you do this, simultaneously jump, bringing your legs back, and land on the floor in a push-up position.
Perform a push-up and, on the way up, drive the hips up rapidly and jump into a squat position. Return to upright and repeat continuously for reps or time.

GROUP 2

1 – ADVANCED PUSH-UPS

30 sec

Place a mat on the floor and set yourself up in a push-up stance with your glutes raised up in the air. This is the starting position.
Slowly lower your upper body towards your hands by bending your elbows.
Try to push your elbows slightly backwards instead of pushing them to the sides.
Hold the bottom position for a brief moment and push yourself back up to the starting position.

2 -JUMPING LUNGES

30 sec

Stand with feet hip-width apart, core engaged, and shoulders set
Jump straight up and split the legs into a lunge, allowing the back knee to drop close to the floor. Keep the core engaged and the torso upright. Use the arms in opposition to the legs to counterbalance the movement (if necessary).
As soon as you hit the lowest point, explosively jump upwards and split the legs on the other side. Maintain your balance and position throughout the movement.

3 – CRUNCH WITH SINGLE-LEG RAISE

30 sec

Place a mat on the ground and lie flat on your back. Now raise one leg about 30 centimetres off the floor. Your hands should be pointing towards the direction of the raised leg. This is the starting position.
Perform a crunch by raising your upper body off the floor as indicated in the video.
Try to pass your knee with your hands at the top position.
Hold the top position for a second and slowly return to the starting position.
Change legs halfway.

GROUP 3

1 – JUMPING JACKS

30 sec

Start in a standing position with your arms by your sides. Engage the core slightly and set the shoulders, ready for movement.
Keeping arms and legs straight (but not locked out) simultaneously jump the legs out to the sides and raise the arms to shoulder height. Stabilise the hips, core and shoulder girdle.
Return to start and continue at a controlled rhythmic pace for 30 seconds.

2 – COMMANDOS

30 sec

Start this exercise in the standard push-up position, with your arms straight.
Make sure you keep your core tight and head neutral.
Lower your right arm until you have your elbow on the floor., repeat the process with your left hand and arm until you are in a plank position.
Push your right and left arms to make it to the starting position.
Then, perform a push-up. That’s one rep.

3 – SCISSORS

30 sec

Lie on your back with legs extended and arms crossed over your chest, then lift both legs slightly off the ground.
Engage your core and lift slightly your upper body from the mat.
Cross your right leg over your left, then spread them apart again and cross your left leg over your right.
Continue alternating legs in controll for 30 seconds.
Slowly lower your legs back to the mat and rest.

That concludes our functional conditioning session. Head down for your upcoming challenge: