Athletic Conditioning Workout Challenge

Challenge your inner athlete with a total body workout challenge.

Athletes consider three important aspects of when conditioning:  power, speed, and explosiveness. Think about what a ball player does and what’s faced on the diamond:  swinging the bat, running around the bases, and lateral movement to field a ball. Most athletes use their core, quads, hamstrings, chest, shoulders and back, in essence, their whole body. This workout is designed to challenge your inner athlete.

Equipment Needed:  One set of medium weight dumbbells(8-12 lbs), interval timer

What to Do: Complete each exercise below for 30 seconds and rest 10 seconds after each one. Complete the number of circuits based on fitness level.

Beginner’s Level: One Circuit
Intermediate Level: Two Circuits
Advanced Level: Four Circuits


1. Dot Drill
2. Single Leg Squat
3. Single Leg Deadlift
4. Pushups
5. Forward Lunge
6. Bicep Dumbbell Curls
7. Overhead Tricep Extension
8. Shoulder Press
9. Plank
10. Reverse Lunge

Dot Drill

Single Leg Squat

Single Leg Deadlift


Forward Lunge

Bicep Dumbbell Curls

Overhead Tricep Extension

Shoulder Press


Reverse Lunge

Participants of this workout should speak with their doctors about their individual needs before starting any exercise program. This Web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of this or any other exercise routine set forth in this program is at the viewer’s discretion and sole risk. See your physician before beginning any exercise program. This is especially important if your family has a history of heart disease, high blood pressure, high cholesterol, diabetes, arthritis, obesity, cigarette smoking, or other health conditions.

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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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