30 Min Athletic Conditioning | Strength + Power Workout

This 30-minute Athletic Conditioning workout fuses functional strength, plyometric power, and balance moves to build lean muscle, improve coordination, and leave you feeling unstoppable. Expect 4 dynamic circuits that will challenge every system and unlock your inner athlete. I used a set of 7.5kg/16.5 lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level. ________________________________________________________________ 💪 EQUIPMENT NEEDED: ~Dumbbells ~Floor mat ~Optional: water, towel, space to move! ________________________________________________________________ ⏱ FORMAT: ~Circuit format - 2 rounds ~timed intervals -35 secs work/15 secs rest ~30 minutes total including warm-up & cool-down 🔥 Burn: ~294 calories (approx.) ________________________________________________________________ 🧠 SET YOUR FITNESS WATCH TO: “High Intensity Interval Training” or “Workout” depending on your weights, pace, and intensity. __________________________________________________ 📋 WORKOUT DETAILS: 🔥 CIRCUIT 1 – LOWER ATHLETIC FLOW 1️⃣Front Squat Alt Lunge 2️⃣Broad Jump Quick Shuffle Back 3️⃣Sumo Deadlift Jump 4️⃣Skater Jump Balance Hold 1 s . 💪 CIRCUIT 2 – UPPER BODY POWER + CORE 1️⃣Renegade Row Push-up 2️⃣Bear Crawl Forward + Back 3️⃣Alt Push Press 4️⃣Plank Jack + Shoulder Tap . ⚖️ CIRCUIT 3 – BALANCE, REACTIVITY & CONTROL 1️⃣(L) Leg RDL Knee Drive Hop 1️⃣(R) Leg RDL Knee Drive Hop 2️⃣Star Jack 3️⃣Lateral Walking Sumo High Pull 4️⃣Lateral Squat Hop Over DB . 💥CIRCUIT 4 – ATHLETE BURST 1️⃣DB Squat Clean Thruster 2️⃣Fast Feet 3️⃣6 High Knees to Sprawl 4️⃣DB Getup *Workout Complete 🔥Burn 294 Calories ________________________________________________________________ 💌 WANT A PLAN TO FOLLOW? Grab my FREE monthly workout calendar and get fresh, structured training delivered right to your inbox — every single month. 👉 https://mailchi.mp/garagefitnessgirl/workout-calendar ________________________________________________________________ 🛒 SHOP MY GEAR (Affiliate Links): Dumbbells I Use: https://amzn.to/4l9yIET Floor Mat: https://amzn.to/44kBVKp 🎧 Like the music? Check out my Epidemic Sound playlist here: https://share.epidemicsound.com/ayddbl/?playlist=v0oiyhkmagr49loldkk81jsu4gqoh7rb ________________________________________________________________ 📲 STAY CONNECTED: YouTube: https://youtube.com/@garagefitnessgirl?si=pbuphPYWhgj4emWP Instagram: https://www.instagram.com/garagefitnessgirl/ Website: https://www.garagefitnessgirl.com Inner Circle (Ad-Free Early Access): https://www.youtube.com/channel/UCofomcxxyhNuZ6qeHzInm3Q/join ________________________________________________________________________________________________ 💬 Drop a comment below: Which part of the workout made you feel the most like an athlete — strength, power, or balance? #athleticconditioning #strengthandconditioning #garagefitnessgirl