Enjoy testing your limits? Total body conditioning workouts are a great way to combine strength and cardio in one training session, helping you improve energy and oxygen utilization, increase cardiovascular and muscular endurance, and build confidence for increasingly challenging feats of performance.

Who is this challenge for? 
This 2-week challenge (5 workouts per week!) is for anyone interested in shaking things up a bit or looking to elevate their current training plan. Including both cardio and strength in one training session is not only a time-efficient way to tackle both training modalities in one workout, but also a fun way to boost your mental health, improve functional efficiency for tasks of daily living, and strengthen your resiliency for challenging fitness goals.

Although you cannot replace all your modality-specific workouts with conditioning routines if you’re training with a particular goal in mind, these combination style workouts can be great supplemental training sessions. Form follows function! If your main goal is to improve your strength, workouts that prioritize strength-forward muscular adaptations will still need to make up the majority of your training schedule. However, consistently sprinkling in a few conditioning workouts into your weekly schedule or cycling through short phases of this training style (such as this 2-week challenge!) can enhance your fitness goal pursuits.

What to expect?
The challenge consists of 5 workouts per week, with each workout focusing on some form of total body conditioning (cardio and strength) with an EMOM or AMRAP format. The EMOM (every minute on the minute) and AMRAP (as many rounds/reps as possible) formats lend themselves to self-pacing within a framework. This means that each workout is individually modifiable, engaging (your attention and mind-muscle connection are necessary!), and gives you an opportunity to easily track metrics for benchmarking performance improvements.  

Note that although there are a couple workouts in Week #2 that split the focus between the upper and lower body, there are still full body conditioning components in each workout.

Challenge Roadmap:

WEEK #1:
Day 1: Total Body EMOMs – Bodyweight [Level 3]
Day 2: Total Body AMRAPs – Weighted [Level 3]
Day 3: Total Body AMRAPs – Bodyweight [Level 4]
Day 4: Low Impact Active Recovery [Level 3]
Day 5: Total Body EMOM’s – Weighted [Level 4]

WEEK #2:
Day 1: Upper Body + Core AMRAPs – Weighted [Level 4]
Day 2: Lower Body EMOMs – Weighted [Level 4]
Day 3: Total Body EMOMs – Bodyweight [Level 4]
Day 4: Low Impact Active Recovery [Level 3]
Day 5: Total Body AMRAPs – Weighted [Level 4]

Equipment:
A range of light to medium weights will be helpful to creating a positive, effective training experience. Bring along your moderately heavy weight options as well if you’re looking to bump up the intensity! 

A mat will also be helpful for any floor/core work.

Closing Notes:
These are tough workouts! There’s a mix of bodyweight and weighted routines to minimize burnout, but we’re systemically taxing the whole body each day of the challenge. These short, 2-week challenges are meant to push you for a limited amount of time but feel free to weave recovery days throughout the two weeks as needed. Also remember to take a few recovery days after completing the challenge as well. Recovery is a part of training not an optional add-on!

What’s next?:
If you enjoy the focus and breakdown of this challenge, you might also enjoy the following challenges/programs:

• FB Remixed (2-week challenge)
• FB Fusion (2-week challenge)
• FB Benchmark (4-week program)  
• FB Kickstart (4-week program)