1. CONDITIONING
EXERCISES

2. At the end of the lesson, the
students will be able to;
• Explain the different upper and lower body
conditioning exercises;
• Can demonstrate with initiative the
conditioning exercises for the lower and
upper body;
• Recognize each other’s capability by
performing the conditioning exercises.

4. CONDITIONING EXERCISES
• Body conditioning exercises target your whole body, using lots of
different muscles to strengthen, shape, and tone it. You may combine
several types of exercises for flexibility, strength, and resistance training.
• Body conditioning improves endurance, increases flexibility, and
establishes a balanced, stable physique.
• These valuable exercises offer a wealth of positive benefits to your
overall health and fitness level. Regularly do these moves to build power,
coordination, and speed. This allows you to improve your athletic
performance and feel better while going about your daily routine.

5. BENEFITS OF CONDITIONING
EXERCISES
• Body conditioning exercises are a form of anaerobic exercise. They are
immensely beneficial to your physical health and overall well-being,
making them a vital part of any fitness routine. Since they don’t require
equipment, you can do them anywhere. This is ideal when you’re
traveling or have a time constraint.

6. 1. Boost cardiovascular health
• The aerobic advantages of these exercises boost your cardiovascular
and respiratory system, lowering your risk for developing heart disease
and type 2 diabetes.
2. Help burn calories
• Increased muscle mass help you burn calories and stay fit. Muscle
cells burn more calories than fat cell, even while at rest.
BENEFITS OF CONDITIONING EXERCISES

7. 3. Prevent cognitive decline
Conditioning your body helps you feel better overall as you gain confidence,
reduce depressive symptoms, and feel better mentally.
4. Build muscle and strength
As you build muscles and trim fat , you’ll have more power, stamina, and
agility while doing daily tasks, such as lifting heavy weights, carrying large bags, and
climbing stairs.
5. Increase flexibility
Moving through body conditioning exercises trains your body to open up
and move in different ways. Lengthening and extending your muscles is vital for
improving flexibility, range of motion, and mobility.
BENEFITS OF CONDITIONING EXERCISES

8. EXAMPLES OF CONDITIONING
EXERCISES

9. Squat Jumps
Use control to land as softly and quietly as possible. Intensify
this exercise by replacing the regular jump with a tuck jump.

10. Squat Jumps
1. Stand with your feet slightly wider than shoulder-width.
2. Slowly lower down into a squat position.
3. Engage your core and lower body as you jump explosively,
extending your arms overhead.
4. Lower back down to the squat position as soon as you land.
5. Do 2 to 4 sets of 10 to 15 repetitions.
INSTRUCTIONS :

11. Mountain Climber

12. Mountain Climber
1. Begin in a high plank.
2. Keep your spine straight as you engage your core
and draw in your right knee toward your chest.
3. Extend your right leg back to the starting position.
4. Repeat on the left side.
5. Continue for 1 minute.
6. Repeat 2 to 4 times.
INSTRUCTIONS :

13. Burpees

14. Burpees
1. Stand with your feet shoulder-width apart.
2. Slowly lower down into a squat position.
3. Place your hands on the floor directly under your shoulders.
4. Walk or jump your feet back to come into a high plank.
5. Walk or jump your feet to the outside of your hands as you
come back into a squat position.
6. Engage your core as you jump up as high as you can, and
extend your arms overhead.
7. Do 2 to 3 sets of 8 to 15 repetitions.
INSTRUCTIONS :

15. Lateral lunges
This exercise utilizes the muscles along the sides of your legs,
targeting your hips, glutes, and thighs.

16. Lateral lunges
1. Stand with your feet shoulder-width apart.
2. Press firmly into your right foot as you take a big step to the side with your
left foot.
3. Slowly lower your hips down and bend your left leg, keeping your right leg
straight.
4. Raise back up to standing, and step your left foot back to the starting
position.
5. Do the opposite side.
6. Do 2 to 3 sets of 8 to16 repetitions.
INSTRUCTIONS :

17. Jumping Jacks

18. Jumping Jacks
1. Stand with your feet together, core engaged, and hands at sides.
2. Jump your feet wider than hip-width apart, and bring arms up to clap hands overhead.
3. Jump your feet back together and bring your arms to your sides to return to starting
position.
4. Repeat as quickly as possible for 20 seconds, going for height and speed.
INSTRUCTIONS :

19. Inchworm Walk-Out to Shoulder Tap

20. Inchworm Walk-Out to Shoulder Tap
1. Stand with your feet together, core engaged, and hands at sides.
2. Bend forward at your hips to place your hands on the floor in front of you. You can bend your knees
a little if you need to.
3. Walk your hands forward until you're in a high plank, with your palms flat on the floor, hands
shoulder- width apart, shoulders stacked directly above your wrists, legs extended, and core engaged.
4. Tap your right hand to your left shoulder while engaging your core and glutes to keep your hips as
still as possible. Try not to rock at the hips. Do the same thing with your left hand to right shoulder.
5. Walk your hands back toward your feet and stand up to return to the starting position.
6. Continue for 20 seconds.
INSTRUCTIONS :

21. Blast-off Push-up

22. Blast-off Push-up
1. Start in a high plank position with your palms flat on the floor, hands shoulder-width apart, shoulders
stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.
2. Bend your knees and push your butt back toward your heels, and then explode from that position back
to a high plank and immediately bend your elbows and bring your chest toward the ground to do a
push-up.
3. As you bend your elbows and lower toward the ground, your elbows should be at about a 45-degree
angle to your body (though you can make adjustments based on what feels best for your shoulders).
4. Push back up to high plank, maintaining a strong core and flat back. This is 1 rep.
5. Continue for 45 seconds.
6. If this is too challenging, feel free to modify by dropping to your knees when you push your butt back
toward your heels
INSTRUCTIONS :

23. Squat

24. Squat
1. Stand with your feet about shoulder-width apart, toes slightly turned out.
2. Bend your knees and push your hips back as you lower down into a squat. Keep your
core engaged, chest lifted, and back flat.
3. Push through your heels to stand back up to the starting position. Squeeze your butt
at the top.
4. Continue for 20 seconds.
INSTRUCTIONS :

25. Upward Facing Plank + Lifts + Dip

26. Upward Facing Plank + Lifts + Dip
1. Facing the ceiling, push up into a plank with your weight in your hands and feet.
2. Lift one leg at a time, then do a triceps dip; bending at the elbows to lower the
body towards the ground, all while keeping the arms pinned in close to your sides.
INSTRUCTIONS :

27. Rolling Side Planks

28. Rolling Side Planks
1. Start in a high plank with weight in hands and feet (or hands and knees
to make it easier) and roll to open your body, lifting and extending your arm
so that it's straight up, perpendicular to the ground.
2. Go back to the starting position and repeat on the opposite side of the
body.
INSTRUCTIONS :

30. Reclined Rhomboid Squeezes
1. Sit in a reclined position (as far back as you need to engage your core),
extend your arms straight out in front of your body at shoulder height, and
then pull backwards, focusing on squeezing those shoulder blades towards
one another.
INSTRUCTIONS :

31. Arm Circling

32. Arm Circling
1. Extend your arms straight out from your shoulder joint ,and "draw" circles with
your fingertips.
2. Do a full 50 second interval drawing circles forward, and then another doing the
same thing backwards.
INSTRUCTIONS :

33. Thank You!
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