Fitness Column With Matt Hank

Conditioning + Strength Training

Matt Hank


     We have all read the traditional workout strategy for years now: Warm up, lift your weights, finish up with twenty to thirty minutes of cardiovascular training, or do conditioning the following day after weights. Programs are traditionally designed to either improve strength through weight training or improve conditioning through cardiovascular training (running, bike, elliptical, etc). It is time to break the mold. Try a few workouts where you combine cardiovascular and weight training to get a great overall workout. Here are a couple of examples.

Elliptical/Kettlebell Workout
1. Elliptical machine - hard level for .25 miles
2. Kettlebell swings - 20 repetitions
3. Kettlebell upright rows - 15 repetitions
4. Kettlebell bentover (lunge position) - 10 repetitions per arm *Complete 4 rounds of the entire circuit - as quickly as possible*

Sprints/Body Weight Workout (outside workout)
1. Sprint 50 yards - each way (there and back)
2. Push-ups - 10 repetitions
3. Sit-ups - 15 repetitions
4. Body weight squats - 20 repetitions
*Complete 8 rounds of the circuit - as quick as possible*

Stair Stepper/Dumbbell Workout
1. Stair stepper machine - 10 flights of stairs at medium/hard level
2. Dumbbell forward/backward lunges - 10 repetitions forward (5each)/10 backward (5each)
3. Dumbbell shoulder press - same weight as above for 12 repetitions
4. Dumbbell alternating bent over rows - same weight as above for 12 repetitions per arm
*Complete as many rounds as possible in 20 minutes*

These circuits are great if you are in a time crunch but still want to get an excellent workout. With all three of these workouts you can record your score (total time or repetitions to complete the circuit) and try to beat that score the next time you attempt the same workout. Push yourself through each workout to improve strength and cardiovascular fitness at the same time.

Archived Topics:

  • Read January 2010 Topic: Conditioning + Strength Training
  • Published in our Winter 2010 Print Magazine Purchase your copy
  • Read December 2009 Topic:Bored - Change It Up
  • Read Novmeber 2009 Topic:Understanding and Improving Your Vertical Jump
  • Read September 2009 Topic:Health Wellness & Being Effective at the Gym!
  • Be sure to Purchase a copy of our hard copy magazine to read Matt's June Article!
  • Read May 2009 Topic:Olympic Lifts for Fitness
  • Read April 2009 Topic:The Hamstring
  • Read March 2009 Topic:Strength Training Philosophies
  • Read February 2009 Topic:The Athletic Core

    • About Matt Hank: Matt Hank has a Master's degree in Kinesiology. He is a CSCS and USAW certified. He is a Personal Trainer and a Sports Performance Coach working with athletes in Southern California. To learn more about Matt, you can visit his site at www.asap-pt.com and to read his blogs, you can visit his blog spot at blog.matthank.com/. IMPORTANT - Publication/Reprint Terms: Used with permission by Matt Hank. Copyright © 2009 Matt Hank