#240 Functional Circuit + Athletic Conditioning

Real-world movement patterns with conditioning work for complete functional fitness

Good morning. Here’s today’s workout:

Short on time? Fewer rounds.

Feeling strong? Add weight or reps.

Something hurts? Skip it.

Struggle with consistency? My 30-Days to Consistency plan gives you progressive workouts + daily habit psychology and more to make working out as automatic as brushing your teeth. No gym, no equipment, no excuses… Get it here.

Total Time: 30 minutes (6 exercises x 5 sets) Instructions: Perform each exercise for one minute, then move to the next. Repeat the circuit 5 times.

1. Burpees (Dynamic - Total Body Power) How to Do It:

• Drop to squat position

• Jump feet to plank

• Perform push-up

• Jump feet forward and jump up explosively

Easier Variation: Step back instead of jumping, remove push-up.

2. Bird Dog (Core - Balance) How to Do It:

• Hands and knees

• Extend opposite arm and leg

• Hold briefly

• Alternate sides

Easier Variation: Lift one limb at a time.

3. Reverse Lunges (Lower Body - Single Leg Strength) How to Do It:

• Step back

• Lower back knee

• Keep front knee stable

• Push through front heel

Easier Variation: Shorter steps.

4. Cross-Body Mountain Climbers (Core - Obliques) How to Do It:

• Plank position

• Knee to opposite elbow

• Alternate sides

• Control movement

Easier Variation: Slower pace.

5. Single Leg Deadlifts (Lower Body - Balance) How to Do It:

• Stand on one leg

• Hinge at hip

• Reach toward ground

• Return to standing

Easier Variation: Touch wall for support.

6. Plank Jacks (Dynamic - Core Cardio) How to Do It:

• Plank position

• Jump feet out

• Jump feet in

• Keep upper body still

Easier Variation: Step feet.

That’s it.

Questions? Hit reply.

Mike

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