Athletic Conditioning 💥 30-Min Strength + Power Workout

This 30-minute Athletic Conditioning workout fuses functional strength, plyometric power, and balance moves to build lean muscle, improve coordination, and leave you feeling unstoppable. Expect 4 dynamic circuits that will challenge every system and unlock your inner athlete.

I used a set of 7.5kg/16.5 lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.

💪 EQUIPMENT NEEDED:
~Dumbbells
~Floor mat
~Optional: water, towel, space to move!

⏱ FORMAT:
~Circuit format - 2 rounds
~timed intervals -35 secs work/15 secs rest
~30 minutes total including warm-up & cool-down
🔥 Burn: ~294 calories (approx.)

📋 WORKOUT DETAILS:
🔥 CIRCUIT 1 – LOWER ATHLETIC FLOW
1️⃣Front Squat Alt Lunge
2️⃣Broad Jump Quick Shuffle Back
3️⃣Sumo Deadlift Jump
4️⃣Skater Jump Balance Hold 1 s

💪 CIRCUIT 2 – UPPER BODY POWER + CORE
1️⃣Renegade Row Push-up
2️⃣Bear Crawl Forward + Back
3️⃣Alt Push Press
4️⃣Plank Jack + Shoulder Tap

⚖️ CIRCUIT 3 – BALANCE, REACTIVITY & CONTROL
1️⃣(L) Leg RDL Knee Drive Hop
1️⃣(R) Leg RDL Knee Drive Hop
2️⃣Star Jack
3️⃣Lateral Walking Sumo High Pull
4️⃣Lateral Squat Hop Over DB

💥CIRCUIT 4 – ATHLETE BURST
1️⃣DB Squat Clean Thruster
2️⃣Fast Feet
3️⃣6 High Knees to Sprawl
4️⃣DB Getup *Workout Complete
🔥Burn 294 Calories