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Strength and Conditioning

These workouts includes body weight movements that will help build strength and stamina and increases endurance.
Strength and Conditioning I
6 sessions
Body weight movements for strength and endurance
Strength and Conditioning II
6 sessions
New body weight movements, new variations!
Strength and Conditioning III
6 sessions
More variations, more challenge!

Strength and Conditioning

Many of us do everything and anything to build a good physique. While we incorporate cardio activity as a part of our fitness journey, the strength and conditioning part is often left unattended. The strength exercises are as important as cardio exercises. To carry out a strength workout at home one will have to engage in bodyweight movements, weight training, and also engage in exercise to increase stamina.

What to expect with strength and conditioning

The strength and conditioning exercises help in building core strength, improve endurance, enhance mobility, achieve a better-toned body, build athletic performance, and also to become agile. This is possible by including stamina building exercises in your daily exercise routine. If you are planning to start strength training at home, this DIY Strength and Conditioning daily exercise guide will help you through the process. This routine will help you to get moving, stay active, and also improve your mobility.

Workout structure of Strength and Conditioning

A strength and conditioning workout is designed to exercise each area of the body and improve its conditioning resulting in an overall improvement of stamina, mobility, and endurance. A typical S&C workout will start with a warmup, then move to the main workout, and then end with recovery stretches. Warmup: Warmup will include flexibility exercises to activate the muscles that will be exercised in the session. The warmup also aims at improving mobility and flexibility for the body. For example, if the day’s schedule includes knee strengthening exercises, then the warmup will include exercises that will activate the muscles surrounding the knees and prepare them for the upcoming exercise. Main workout: The main workout will include strength training exercises for the knees. Some examples of strength exercises for the knee are Straight leg raises, glute bridges, knee marching, and clamshells. 3 to 4 rounds of these exercises will be carried out during the main workout to derive maximum benefit from the routine. Recovery stretches: After the main workout, a cool down is done in the form of stretches to help recover from the intense workout. There are various ways of achieving strength and conditioning and can adopt different formats for the results. For example, yoga will be good for improving the flexibility and mobility of the body. If you wish to adopt yoga for strength then Surya Namaskar can greatly benefit in strength and conditioning of the body. Some of the other exercises that help in improving flexibility are the world’s greatest stretch, pass-through, and shoulder rotation. Some of the classic examples of exercises to increase stamina and overall conditioning of the body are pushups, squats, high knees, animal flow movements, and burpees. The strength and conditioning exercises also include weight training. If you have access to simple weights at home, like a pair of dumbbells or a barbell, some complex exercises like deadlifts, dumbbell snatch, barbell push press, and bent over rows can exercise multiple groups of muscles and can benefit the entire body. To improve endurance and power, plyometrics, or plyos as they are popularly known as can be helpful. Some examples of these stamina exercises are jump squats, clap push-ups, and hopping lunges. To build athletic performance and to improve agility, exercises like high-knees, lateral running, jump box drills, hurdles, and tuck jumps are some of the essential exercises. These are some of the general stamina workouts that can be done at home and are ideal for muscle building, improving bone density, and for burning calories. While cardio training helps to burn extra calories and tone up, strength and conditioning exercises help in improving flexibility, building lean muscle, and maintaining the body. Hence incorporating it in your exercise regime is essential if your goal is to have a strong and fit body.

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