General Conditioning Program

Workouts

General Conditioning Program
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Move It 4 Agility

General Conditioning Program

This program is ideal for those of you that don’t have a weight room you can use or for those who prefer to work out on their own.

MoveIt4.org created this conditioning program to include as many body parts as possible, as well as work on agility and conditioning. The first program lasts 6 weeks and the second program will be another 6 weeks. We also included exercise descriptions for you so that you can use good techniques.

Key points of the progam:

The strength program should be done 2-3 times a week.
The circuits are designed for you to do one exercise after another while trying to keep the heart rate elevated.
Complete each exercise in the one circuit for the desired number of sets, rest 1-2 minutes and then move on to the next circuit.
You should be able to do the medicine ball exercises with speed and explosion so you might have to start with a lighter ball.
There are 2 types of speed/agility programs, so it is up to you which one you choose.
The anaerobic conditioning program can be used as a general conditioning program as well.

Download this program sheet:

Client: _________________________

Age: _______ Gender: _________ Frequency: 2-3x a week
Limitations: _______________________
Goals: Short Term: Overall conditioning Long Term: ________________
Phase of Training: ____________________ Initiation Date: 6 weeks

Exercise Sets Reps Wt.

Push-ups 2 15-20

Forward Lunges 2 15-20

Medicine Ball Chest Pass 2 10

Hook Lying Bent Leg Lift 2 20

Supermans 2 20

Oblique Crunches 2 20

Supine Hip Raise (1 leg) 2 12-15

Tricep Dips 2 12-15

Lateral Shuffle 2 20 yards

2 foot ankle hop 2 20

Power skip (10 each leg) 2 20

High Knee Carrioca 2 20 yards

Get up and Sprints 5 10 yards

Zig Zag Drill 5 20 yards

Run, Back-pedal, Run 5 40 yards

Complete each group of exercises continuously for the entire 3 sets before moving to next circuit.

Only rest 1-2 minutes between the circuits