Here’s our first weekly strength and conditioning challenge!

The aim is to complete four rounds of dynamic movements as fast as possible using good form. If you’re up for the challenge have a go, time how long it takes and post your result using ‪#‎proconditioning‬. We only want your time for the main set. Not the warm up and cool down.


Jog on the spot for 30 seconds, after the 30 seconds I want you to perform 3 body weight squats. Now stretch your quadriceps and hamstrings for 10 seconds each on both legs. I want you to repeat this three times and your warm up is complete. Once fully warmed up perform four rounds of the following circuit.

Round 1

5 burpes.
10 star jumps.
5 jumps.

Round 2

10 burpes.
15 star jumps.
10 jumps.

Round 3

15 burpes.
20 star jumps.
15 jumps.

Round 4

20 burpes.
25 star jumps.
20 jumps.

Once complete walk for 2 minute and perform some light stretches to ease off the muscles. ** Notes – With the burpes you are going down in to a press-up. Once up you are slightly jumping off the ground. ** ** With the jumps you are jumping in the air and bringing you’re knees to your chest. Land and jump back up. **