Conditioning Day

Full Body Endurance & Cardio · 7 Exercises · ~40–45 min

Exercises

3-5

Sets Each

15-30

Reps

~40

Minutes

Tap ► on any card to watch the exercise demo

Burpees

Full Body, Cardio

3-5 sets × 10-15 reps

Mountain Climbers

Core, Cardio, Legs

3-5 sets × 30-40 reps

Jumping Jacks

Cardio, Shoulders, Legs

3-5 sets × 30-40 reps

High Knees

Cardio, Legs

3-5 sets × 30-40 reps

Squat Jumps

Legs, Glutes, Cardio

3-5 sets × 15-20 reps

Jumping Lunges

Legs, Glutes, Cardio

3-5 sets × 10-15 each leg

Plank Jacks

Core, Shoulders, Cardio

3-5 sets × 20-25 reps

Calisthenics Conditioning Tips

🔥 Burpees: Full body explosive movement — form maintain karo, speed mat todo.
💪 Jumping Lunges: Explosive leg power — knee alignment ka dhyan rakho.
⚡ Plank Jacks: Core stability + cardio — dono ek saath.
🛡️ Mountain Climbers: Core + cardio — hips down, controlled movement.
🎯 Conditioning: Rest periods short rakho (30-45 sec) — max heart rate maintain karo.