Full Body Conditioning Workout
on Jan 29, 2013, Updated Jul 23, 2025
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This workout will not only challenge your heart and get your blood pumping but you’ll be working your arms, legs, shoulders, core and everything in between. The goal is to finish this as fast as possible with good form. It’s a serious leg burner with 4 rounds of air squats and walking lunges. Your glutes and quads will be feeling it big time!
This workout took me 22:32 min, give it a try and post your time to the comments!
Workout Details
Complete the following for time:
- 40 push up
- 40 air squat
- 40 walking lunges
- 40 sit ups
- 40 air squat
- 40 walking lunges
- 40 kettlebell deadlift to high-pull
- 40 air squat
- 40 walking lunges
- 40 kettlebell swings
- 40 air squats
- 40 walking lunges
Scaling Options
If you’re a beginner this workout is easily scalable. Just change the rep scheme from 40 to 30, 20 or even 10. Pick a number you can finish but will still be challenging.
If you’re not up to full pushups do them from your knees. If you’re not ready to do pushups from your knees, you can do them standing against a wall. If regular pushups are to easy, get those feet up on a bench or chair and do decline pushups!
There is always an option no matter your age, fitness level or limiting physical abilities. Just move!
More Workouts Like This
Loving this conditioning workout? Here are some more to try:
30 Minute Aerobic Conditioning Workout // Strength and Conditioning EMOM Workout // HIIT Strength and Conditioning Workout // HIIT Strength and Conditioning Workout
Hiii good morning , for this conditioning workout it says to do it “for” time: is it 4 rounds like spread out the 40 reps into four rounds or is it 4 rounds of 40 reps=160 reps
It’s just once through the whole workout. I just meant you’re doing the air squats and lunges 4 times each throughout the workout. Have fun!
22:22 – my time for the circuit (I didn’t include the 4 minutes for the Tabata sprints, which I modified to tuck jumps because I don’t have a treadmill, it was COLD out today 🙂 ). I was actually wondering – for walking lunges, are the reps counted as one leg-lunge per rep, or lunging with one leg, then the other is one rep? Either way, my legs were tired after this workout 🙂 Thanks for sharing it!
Great job! The amounts of lunges is total reps, so each leg counts as a rep. Glad you “enjoyed” it!
Scaled to 15’s finishing in 10:35. I’m a beginner.
That’s awesome. Way to go!!