CONDITIONING & HYBRID / 2 DAYS PER WEEK / ABOUT 35 MINUTES
Full-body circuit
Movement + work capacity
Rotate between lower, upper, trunk and aerobic stations. Pace should leave room to speak; strength sets are more effective when not rushed.
Your weekly sessions
SESSION 1 / Five stations
Circuit A
Five stations
- Chair squat — 2–3 × 10
Quadriceps and gluteus maximus; trunk stabilizers assist. Sit back toward a sturdy chair, tap it lightly, then stand tall with feet grounded.
- Band row — 2–3 × 10
Rhomboids, mid trapezius, lats and biceps. Anchor the band securely. Pull elbows toward ribs, pause and return with control.
- Glute bridge — 2–3 × 12
Gluteus maximus and hamstrings. Press through feet and raise hips without over-arching your lower back.
- Pallof press — 2–3 × 10/side
Abdominals, obliques and trunk stabilizers. Press hands forward without letting the band turn you.
- Brisk walk intervals — 3 min between rounds
Heart, lungs and working leg muscles. Alternate a comfortable pace with a faster pace that still allows conversation.
SESSION 2 / New angles
Circuit B
New angles
- Low step-up — 2–3 × 8/side
Quadriceps and glutes; calf muscles assist. Step onto a low stable platform and stand fully before stepping down slowly.
- Incline push-up — 2–3 × 8
Pectoralis major, anterior deltoids and triceps. Place hands on a stable elevated surface; lower with your body in a straight line.
- Hip hinge — 2–3 × 10
Gluteus maximus and hamstrings; spinal erectors stabilize. Soften knees, move hips back and keep the weight close to your legs.
- Bird dog — 2 × 8/side
Abdominals, obliques and trunk stabilizers. From hands and knees, reach opposite arm and leg without shifting your trunk.
- Indoor cycling — 5 min easy
Heart, lungs and working leg muscles. Set saddle for a comfortable knee bend and pedal smoothly at a repeatable effort.
How to progress
Begin 2 rounds × 8 reps; add a third round after two weeks, then small resistance increases.
Recovery and weekly placement
Schedule an easy day before repeating.
Continue building your plan
Use the exercise library to review technique, then explore sport guides, recipes and planning tools to fit the week around your life.
General fitness education. Choose loads and ranges that match your ability. This program is not individualized medical care and does not guarantee a particular result.
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