Zombieland Rule Number ONE: Conditioning

These at-home workouts have pointed out some glaring deficits in my training.

Working out at home has been a major shift in the way I used to train in the gym.


And I am seeing some glaring deficits in my training.


One of them being conditioning!


Because, I am getting gassed doing some of these workouts, that I WRITE FOR MYSELF!


I really shouldn’t be that surprised though


Before the “shelter in place” I was experimenting with how LITTLE I could get away with during training, while also getting stronger.  And it was going pretty well.


But it meant my training consisted of ONE max lift followed by light cardio, anywhere from 2 to 3 times a week.


Fast forward to today, and these two training methods are starkly different.


At-home training consists of many more reps, along with some type of density training method (circuit, paired sets, super-sets, giant-sets, etc.).


And while this is not my preferred method of training, it will more than suffice.  BUT I do look forward to getting back under a barbell 🙂


So here is today’s workout along with some modifications if you wanted to give it a try on your own.

The Breakdown

So here was today's workout.


Super Set

  1. Reverse Lunges - 3x15
  2. Single-Leg Glute Bridges - 3xMAX reps

Super Set

  1. Spider Plank - 3x10 each side
  2. Push-Ups - 3xMAX reps

Circuit 3 Rounds

  1. Squat Jumps - 30 seconds
  2. Sit Throughs - 30 seconds
  3. Dead Bugs - 30 seconds


I have included modifications for you so that you may follow along at your own comfort level if you choose to do so 🙂


Have fun!

Reverse Lunges

I performed these as super-set with single leg glute bridges.

3 sets of 15 each side.


If reverse lunges are a little too challenging try these variations.


You can perform the split squats for the same number of sets and reps.  For the split squat iso hold you can hold for max time or do reps of 5 second holds for anywhere from 6 to 10 reps.

Split Squat

Split Squat Iso Hold

Single-Leg Glute Bridge

I performed these for MAX reps on each side for 3 sets, paired with my reverse lunges.


Glute Bridge

If the single-leg version is challenging for you, try the bilateral version.  Also performed for max reps for three sets.

Spider Plank

I performed these for 10 reps on each side for a total of 20 reps for 3 sets.


Here are a couple of variations if you need to modify them to your skill level.


For the plank, you can hold for MAX time and for the intermittent planks you can perform them reps or for time.


Intermittent Plank

Push Ups

I performed push-ups for MAX reps for 3 sets.  The number I was able to complete varied from set to set.


Incline Push Up

My preferred modification for the push-up is the incline push-up.  I am not a big fan of the push up from the knees, mostly because I have never seen a clean transfer to a normal push up.  You may also perform these for MAX reps.

Squat Jumps

I performed these for time, about 30 seconds, and honestly, this was a bit much. I would recommend cutting this down to around 15 to 20 seconds to begin.


If squat jumping is a little too intense for you at this time, no worries.  Try these two modifications below.


You can perform these for time as well for about 30 seconds.

Jumping Jacks

High Knee Marches

Sit Throughs

I did these for time, for around 30 seconds.


Sit throughs can take some getting used to.


It terms of modifications, I usually suggest you TRY the sit through, but instead of hovering off of the ground take a seat - sit throughs with sitting down.


If that still seems too challenging to begin with you can do quadruped holds for max time or reps.

Sit Throughs (Sit Down)

Quadruped Holds

Dead Bugs

I also did these for time, for around 30 seconds.

Modified Leg Lower

If dead bugs seem too difficult or you are just not getting the coordination of the movement, modified leg lowers can fill this slot for you.

You can perform these for reps or time.

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