Body conditioning exercises are essentially a form of exercise that targets the whole body.
By and large, body conditioning exercises focus on developing strength, muscular endurance and flexibility. It depends on what type of activity you choose to participate in. For some it could be to have more strength, better endurance and be durable enough to take the hits from an impact sport like AFL or rugby. Others would like to improve their long endurance and be conditioned to ride or run for hours completing a marathon or 4-hour ride. What about body conditioning exercises for the gym goers? Most of us are not athletes, don’t have another activity and just want some variety with our lifts with a touch of grit.
As many experiences personal trainers will tell you if you are after quick results, it’s all about keeping to the basics and doing them well. I for one agree with this point. As a result, doing the basics over a long period of time becomes boring to some. And in my opinion is not handled well by the bulk of the regular weekend fitness crowd either. The cries of “gimme another program because this is not working” is common in commercial gyms after giving it a try for only a few weeks and maybe just a couple of group fitness sessions.
Let’s introduce some variety for those who want basic and effective conditioning exercises that can elevate your general fitness and with consistency build a serious level of body conditioning complimenting your other lifts.
Basics with the right approach gets the job done
In order to be able to grind out proper session after session sometimes the training can be changed to add a different approach. The following are some of my got to movements in relation to my fitness and strength clients. These are great for strength and conditioning, suitable to full body conditioning type of training or those who are already following a somewhat rigid and set plan and want some variety for a mental change. Alternatively, try them on lighter days covering large body parts.
Firstly, one is a variation on the old power move with the bench press and power clean. Basically, I use a bench protocol of 5 x 5 with a reasonable weigh superseded with a set of 3 power cleans using a barbell. This gets the heart rate up and allows for a nice compact hit to the system. Give me a couple of these sets and you’ll soon have the lungs working overtime. Repeat for 3-5 sets. A classic combination minus the squat that goes back to Bill Starr’s book the strongest shall survive.
Next, perform a set of 5 barbell front squats superseded with a set of 10 cleans using a pair of Kettlebells. Again, the same response of somewhat wobbly legs and after a few solid sets an appreciation for fresh air. It goes without saying the reaction from the front squat alone works your heart rate to the max. I include the kettlebell here just to test your will. Go ahead challenge yourself.
Start with 2 exercises then build your complex barbell workout.
One of my favourites for the shoulders is performing a set of 5 barbell push presses followed immediately by ten bent over rows. It’s a shorter version of barbells complex training. Plenty for the novice. Try these with a limited rest in between sets. Basic and brutal if you choose the correct weight. When experienced, feel free to add power cleans or front squat and build your complex.
Body conditioning exercises with gymnastics rings & bodyweight
The use of gymnastics rings is also a stapler here. For example, try pushing out 10-20 chest presses (alter angle depending on strength) on the rings followed immediately with a set of 20 hard style swings with a single “heavy” kettlebell. Choose one that allows you to reach 20. You have to be honest here in choosing the right bell and angle used on the rings. Given the proper focus and application you are sure to get that heart rate up. And keep it that way for hours. A great one for two common target areas of the hips and triceps.
Lastly, just to add some pure bodyweight to the mix is a nasty one suitable for the bodyweight tough guys. Perform a set of 5-10 sprawls then pull ups. repeat for a set of ten. Try to ensure that the start and end position of the feet are the same then jump up and in one smooth flow performing the pulls. This one takes a bit of practice. Once you get it right it depends on how many you can grind out. I haven’t mentioned rep number for the pull up. I recommend you get a partner, decide and challenge yourselves.
Once you learn the basics add more variety to workouts
In summary, my client base is generally people like you and me. We want to get fit, lose a little weight, have some muscles and look good. All the movements I introduced when properly applied safely and with good technique trigger a great response. One that over time if you are consistent delivers great results. Certainly, try these for variation. Make sure you have the proper technique as is often the case when you are fatigued it is the form that goes first.
For the more advanced types. Once you learn them, hit them hard. Most individuals who have years of physical training experience know it’s about the loading, approach and commitment. With the correct application to protocol you are sure to get the desired effect.
Safe lifting.