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Full-Body Friday: Conditioning!


Would ya look at that, we made it to another Friday! Time to “thank goodness”, and when the workday ends, we celebrate….with a full-body workout!

Because, in case you forgot, The Grind Includes Friday! As well, whole body workouts are quick and efficient, and the perfect type of workout to squeeze in on a busy Friday between post-work and pre-weekend celebrations.

So, carve yourself out some time today, and get to it with one of these 2 full-body workouts!


Conditioning Circuit Option 1:

Warm-up: Dynamic stretching, 5 min. jog on treadmill

- 10 weighted squat jumps

- 10 high box jumps

- 30 med-ball chest passes

- 1 (up and back) weighted sled push into plank hop, push-up

-Rest 1-2 minutes-

5x through

Finisher: 6 HIIT sprints 15 seconds on, 45 seconds-1 min. off


Conditioning Circuit Option 2:

Warm-up: Dynamic stretching, 5 min. moderate intensity stairmaster

- 16 total lateral up/downs

- 10 weighted landmine presses

- 10 med-ball slams

- 10 walk-outs

-Rest 1 minute-

- 14 total lateral up/downs

- 8 weighted landmine presses

- 8 med-ball slams

- 8 walk-outs

-Rest 1 minute-

- 10 total lateral up/downs

- 6 weighted landmine presses

- 6 med-ball slams

- 6 walk-outs

-Rest 2-3 minutes-

3x through

Cool-down: 10 min moderate intensity incline walk


Quick and killer! Get your sweat on now so that, after, you can get your party on guilt-free knowing you still put in that work ;)

...and for more workout ideas and full-body workouts, be sure to follow along on Instagram (@forzaprofitness) and Facebook (!

...aaaand for more personalized workouts, email me now and sign-up for online training!




Set goals! Set both long and short-range goals to keep yourself motivated. Be sure that the short-range goals will eventually lead you to your big-picture, long-range ones. Consider them stepping stones on the path towards something bigger.



Do what you like to do. Don't just start doing something because everyone else is; find what you truly enjoy and do that. In the end, if you don't have a genuine interest in your workouts and lifestyle, you're going to hinder your progress.



Switch things up! I know this may sound kind of funny after just reading #2, but as humans, we can get bored of doing the same thing over and over. As well, our muscles can get "bored" and we can plateau. Do not be afraid to try new things and incorporate change to keep you entertained and your muscles guessing!

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