The Conditioning Comeback: 8-Week Total Body Fitness Workout

This 8-Week Total Body Fitness Workout program, designed to get you back to peak performance with little gear, will help you boost your overall conditioning and endurance.

Total Body Fitness Workout Description

Whatever the cause, whether by choice or circumstance, you didn’t have control over it at some point, and you’re not as dedicated to fitness or general health as you once were. It isn’t a negative thing to be ashamed of because life happens to all of us.

But if you’re reading this right now, there’s a good chance you want to get back on the horse. You want to feel fit and capable of accomplishing extraordinary things once again. If it sounds like I’m describing you, keep reading.

Keep in mind that this isn’t a weight-loss program. You may not want to lose a lot of fat or gain a significant amount of muscle. Your objective is to enhance your entire condition and endurance and regain confidence.

For the next two months, give this program three days a week. You may use this Total Body Fitness Workout program as a finisher for your weight training or perform it as two separate workouts.

Fitness Equipment You’ll Need

• Dumbbells- Dumbbells are free weights that allow you to work each side of your body separately and need you to maintain balance throughout the exercise. If you don’t have access to more excellent dumbbells, you can still train heavy since your range of motion won’t be restricted. You don’t need to use huge weights for this plan.

• Resistance Bands- For this, you’ll need two types of bands. The bands with the handles at the ends are another option. The second is the band that looks like a circle that power-lifters use. If you have either one of these two conditions, they will help. A varied resistance range will make things even more interesting.

• Your Body- This program will feature bodyweight exercises. Some people will want you to perform reps, while others will push you to maintain your position in various ways.

The Total Body Fitness Workout Split

The workouts are divided into three days: lower body, upper body, and total body. These exercises may be done any time during the day, as long as you have enough time. The only restriction is that you follow the sequence in which they are listed below. So, if you have a Monday, Wednesday, and Friday schedule, it would appear like this:

• Monday: Lower Body
• Tuesday: Off
• Wednesday: Upper Body
• Thursday: Off
• Friday: Full Body
• Saturday: Off
• Sunday: Off

The following are some examples of lower and upper body workouts that will demand you to complete 100 total reps of each exercise in the least amount of time possible. That does not imply that you should perform one set of 100 repetitions with the lightest possible weight. You should take breaks and relax now and again.

If you can do over 30 reps before stopping with the weight you’re using, either increase the weight or reduce the speed of your reps. The objective of these workouts is to finish all 100 reps in less time than you completed the previous session.

Take two minutes off between each set of 100 reps to rest before moving on to the next exercise. That is approximately 500 total reps for each of these workouts.

The entire-body workout will be a little different. There will be six distinct movements. For a total of five minutes, you’ll go through each exercise. You must complete as many repetitions as possible in those five minutes.

You can take a break from time to time, but keep in mind that the clock is ticking. After you’ve completed your five-minute portion, you have two minutes to relax before moving on.

The ideal objective of this plan is for you to use more weight and either complete more reps or finish in a quicker time by the program’s end. Remember to record or keep track of your times or reps. Even if you outperform your previous record by one second or one rep, you’ve still made progress.

The Conditioning Comeback

• Day 1: Lower Body
• Day 2: Upper Body
• Day 3: Full Body

Conditioning Exercises

The following are the exercises you’ll be doing in this program. As a result, you’ll have access to all the necessary information and resources for each exercise and alternatives for when you may need them.

Lower Body Exercises

Dumbbell Goblet Squat

When lowering yourself into the hole, go as low as possible without straining yourself. You should be able to descend until your thighs are parallel with the floor. If you can’t, do what you can until your situation improves. This competition has no judges; it is not a powerlifting event. Nonetheless, please don’t make the mistake of completing quarter reps and counting them.

Dumbbell Lunge

You may do these while standing, on a platform, or walking in a lunge. That is entirely dependent on you and the alternatives available to you. You should keep lowering the knee as far as possible without losing your balance and repeat this action without stopping.

Banded Good Morning

Begin by putting the band around your neck and shoulders before stepping into it. It’s the most secure technique to do it. When you bend your upper body, stick your rear out and maintain as straight a back as possible. Take your time going up again, so the band doesn’t jerk you back down.

Lying Leg Raise

This is a fundamental movement focusing on the lower abs. At the top, lift your legs and hips only slightly. Raise them gradually until your feet are level with the floor, but avoid making contact with it.

Farmer’s Walk

You’ve probably seen strongmen with the equipment on their sides while walking in competitions. You may use dumbbells for the same purpose. This workout is one that you may finish in less time than planned. That’s fine. You can either add more weight or time yourself to see if you can complete the steps faster.

Upper Body Exercises

Dumbbell Floor Press

Feel free to use a bench if you have one, but any adult can perform a floor press. Lower the weights until your arm is at or below your chest level, then push back up with as much strength as possible.

Pullover

Place a towel underneath your upper back if you need to walk on the floor so that you may feel a tiny stretch at the end. Before raising the weight, pause for a moment on the floor. Of course, if you have a bench, it’s ideal.

Banded Lateral Raise

Avoid jerking when you pick up the weight. Take a quick break if you have to swing and apply momentum. Your form is more essential than simply getting the weight up. Quality is more important than quantity.

Dumbbell Hammer Curl

The biceps and forearms will take most of your attention. This is an excellent exercise for building both pulling and grip strength. It will also help to broaden the upper arms.

Close Grip Pushup

When performing pushups, keep your hands farther away than you would during regular pushups. The majority of the tension should be felt on the triceps. Place them higher up on a bar or bench if you require help.

• Women’s 6- Week Fat Burning Workout
• You can do a 15-Minute Core Conditioning Workout anywhere
• The Weapon: Best Ab Exercise You’re Not Doing