CONDITIONING & HYBRID / 2 DAYS PER WEEK / ABOUT 38 MINUTES
Peripheral heart action circuit
Full-body conditioning
Alternate upper and lower patterns to maintain movement while one region rests. A circulation claim does not make this superior to other matched circuits.
Your weekly sessions
SESSION 1 / Four stations
Upper/lower alternation
Four stations
- Goblet squat — 3 rounds × 10
Quadriceps with glute support. Sit between the hips and stand through the whole foot.
- Dumbbell bench press — 3 rounds × 10
Pectorals, anterior shoulders and triceps. Set shoulder blades and press weights over the chest.
- Low step-up — 3 rounds × 8/side
Quadriceps and glutes; calf muscles assist. Step onto a low stable platform and stand fully before stepping down slowly.
- Chest-supported row — 3 rounds × 10
Lats, rhomboids, mid-back and biceps. Keep chest against the pad and row without swinging.
SESSION 2 / Easy movement
Low-stress day
Easy movement
- Brisk walk intervals — 20 min easy
Heart, lungs and working leg muscles. Alternate a comfortable pace with a faster pace that still allows conversation.
- Ankle rock — 2 × 8/side
Joint control and comfortable range of motion. With heel down, gently move knee forward over toes and return.
How to progress
Begin two rounds; add a third only if technique and heart-rate recovery are adequate.
Recovery and weekly placement
Make the challenging lift first if strength is the main goal.
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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