Day 5: Conditioning

For today's workout, you're going to be focusing on improving your strength and endurance. This workout will be more intense than the ones you did earlier this week. Before getting started, grab a set of 10- or 15-pound dumbbells and a medicine ball in the eight- to 15-pound range. If the weight is too heavy or too light, feel free to decrease or increase the weight. Get focussed and ready to work.

Part A is an extension of your warmup. Be sure to complete the exact amount of sets and reps listed for each exercise. Part B will be done as a circuit.

Part A:

Glute bridge: two sets of 10 reps
Plank with alternating knee tap: two sets of 10 reps

Part B:
Complete two to four rounds of the circuit. Take no more than two minutes of rest in between sets.

Dumbbell squat press: 15 reps
Medicine ball slam: 20 reps
Burpee: 10 reps

Image Source: Getty / drazen_