4 Round Full Body Workout

This workout with The Arena Strength and Conditioning Coach Jason Salazar will work your entire body. All you need is a kettlebell or dumbbell.

VIDEO TRANSCRIPT:

Coach Jason Salazar:
Hey guys, Jason here at The Arena. I got another workout for you today. Today we’re going to do four rounds. We have five different exercises. At the end of each round we’ll do a quarter mile run or 50 jumping jacks. You will need a kettlebell for this or a dumbbell.

All right guys, so first up we got 10 clean and presses on each side. Remember to pop those hips, press that bell, lock that arm up at the top. All the momentum, guys, comes from the hips. We’re not yanking it up with our arm. We’re popping that bell up with our hips. After I do 10 on one side, I’ll just switch it and do 10 on the other side.

Next on the list guys, just want to put those legs straight up in the air as much as we can, and maybe we might be a little bent, it’s okay. We’re going to try to touch our opposite toe to the opposite hand. You have 10 on each side. So one, one, two, two. It’s also important that every time you go all the way back down, just don’t stay up like this and touch. Put the head back down, come all the way up, head back down, all the way up. 10 on each foot.

We’ll follow it up with some plank shoulder taps. So we’re going to get in a plank position, I’m going to touch my shoulder, then touch my other shoulder. So you have 10 on each side, and when we were doing this, you really won’t want to sway back and forth. You want to keep that core nice and tight.

All right, so we got 10 one-arm rows on each side, but it’s again, kettlebell or a dumbbell, doesn’t matter. Pull all the way up, like there’s a string attached to the elbow. Just straight up. That bell should be brushing your side right by the rib cage. Remember control the descent guys. Same speed up, same speed down. 10 on one side, 10 on the other.

All right guys, to close this round out we’re going to rack that bell up, just like in the clean and press position. Remember, we rack it. It’s against our chest. It should not be flared out on my shoulder. Elbow should be tucked. If you have to, bring your hand across to help hold it up. If not, let’s squat. All the way to depth guys. You got 10 on one side. After doing my 10, I’ll just flip that bell over and do 10 on the other one.

All right guys, just remember after every round we do do a quarter mile run, or at least 50 jumping jacks. A little active recovery. We come back in, hit another round. Stay tuned for some more workouts guys.

20 Minutes Every Minute on the Minute Workout

This Strength and Conditioning workout with Coach Jason is every minute on the minute, but instead of doing one exercise every minute, you’ll be doing all three for 20 minutes.

VIDEO TRANSCRIPT:

Coach Jason Salazar:
Hey guys, Jason, here at The Arena. Got a little workout today. Today we’re going to do every minute in the minute for 20 minutes. So this one, we have three different exercises we have to do in that one minute at a time, whatever time left in that minute will be your rest. We will need a dumbbell or a kettlebell, just one for this exercise.

All right. So I’m going to run through the first lift. I’m going to do all the reps and exercises. We’re going to start off with four rows on each side, make sure the elbow gets nice and high, and we keep a nice flat back so four on each side or eight total. After that and go right in six hand release pushups all the way down, raise those hands back up.

And then we got ball foot squats. We’ll do a squat. And then up on those toes, we’ve got 10 of those. Make sure we get the depth, keep those knees out. And then we rest until the next minute hits and repeat it over and over again for 20 straight rounds.

All right. So remember this is for 20 straight minutes. There’s no real breaks just whenever time you have leftover in each minute round. So if you have to, if you want to do 15 minutes, 16 minutes, 18 minutes adjust it any way you need to. If you don’t have a kettlebell or a dumbbell, guys, grab a milk jug, grab anything that’s heavy. Get weighted purse, get a backpack, use it to row. Hope you guys enjoy these workouts. Stay tuned for some more.

25 Minute EMOM Bodyweight Workout for Home

Coach Jason is back with another grueling Strength and Conditioning workout you can do at home. It’s all bodyweight exercises so you won’t need any equipment. Get after it!

VIDEO TRANSCRIPT:

Coach Jason Salazar:
Hi guys, Jason, here at The Arena. I got a workout for you today. Today, we’re going to do Every Minute on the Minute for 25 minutes. We have five different exercises. It’ll consist of five rounds. It’ll be all body weight too, no kettlebells, no dumbbells required.

 

All right, so for the first minute, we have eight Knees to Feet, plus the Tuck Jump. So, we’re going to hop to our feet with a big explosion. Then we’ll go back down, and repeat it. You got eight, one minute to do it in. If those are too hard, get down to that quad press position, and then pop up. We’ll just do it just like that.

 

Our next step, 30 seconds of Hand Release Push-ups. You have to watch the clock on this one. For 30 seconds, we go all the way down, we release those hands. Press all the way up. All the way back down. Get that full range, guys. For 30 seconds, see how many you can get.

 

All right, so next minute hits. We got eight Lateral Lunges on each leg. So, we have one and one. Work yourself down there nice and slow, guys. Just don’t try to get low right off the back. Let yourself warm up a little bit. Just try to keep that chest up. And, you got one minute to get eight on each side.

 

All right, so we’ve got 30 seconds of Half Burpees. No jump, no push-up just down, back up. Make sure you’re standing nice and tall, and back down. Just got that for 30 seconds.

 

All right, so the next minute and the last one, Alternating V-ups. Opposite arms, your leg, we’ll meet up in the middle. Come back down to me. One, one, two, two, three, three, all the way to 10, and then rest.

 

All right guys, remember this is five rounds. Maybe 25 minutes is too much, drop it to 20 minutes. You can adjust the numbers, and you can adjust the times in those 30 seconds. Just make sure we’re doing full range with good form. Stay tuned for some more workouts, guys.

25 Minute Full Body Workout

Coach Jason is back with another Strength and Conditioning workout for you. It requires a kettlebell and 25 minutes to get it done.

VIDEO TRANSCRIPT:

Coach Jason Salazar:
Hey guys, Jason, here at The Arena. Got a new workout for you today. Today, we’re going to do every minute on the minute for 25 minutes. So we have five different exercises to do, and you have one minute to complete that exercise. Whatever time left is your rest before that next minute hits and we hit the next exercise. You will need a kettlebell for this or a dumbbell.

All right guys, first exercise on the list, we’re going to do some kettlebell squat cleans. So hold that kettlebell, make sure you’re nice in squat position here. We’re going to go straight down, don’t bend over, keep that chest up. Use those hips to launch that bell up with a shrug, and we’re going to squat right back down to beat the bell, real speed.

All right, next hit guys, we have 10 donkey kicks. Remember, use your fingers to keep you from going all the way over, but we want to try to extend up as much as we can. It’s almost like doing a handstand. If that’s too hard, but make sure you use your fingers to keep you from falling over, just like your toes.

All right. We got 15 hand release push-ups. Now, if 15’s too much, you can do 10, but we want to go all the way down, release those hands, don’t put your hips on the ground, press all the way back up. You got 15 of these.

All right, next minute hits. I’ve got 20 big swings. Pop those hips. Stand nice and tall. Squeeze that bell at the top. That bell should be driven up by those hips. Your hands are like ropes and hooks, 20 big swings, and then I’ll rest.

All right, so for the last one, right before we end this round, we’re going to do 50 total flutter kicks. So it’s 25 per leg. Hands are on the butt. Nice straight legs, big kicks. You want to make this harder? Put those hands back, raise up like you’re in a body hole, and we’re kicking. So 50 big kicks. When you’re done with that, whatever time left is your rest.

Hi, guys, remember this, it’s five rounds, 25 straight minutes. Remember if you have to make any adjustments, please make the adjustments. If you don’t have a kettlebell, you can use a dumbbell. If you don’t have that, improvise, get a gallon of milk, get a bucket, whatever you needed to use. And I’ll see you guys later for some more workouts.

This 18 Minute Kettlebell Circuit Will Work Your Whole Body

Here’s a great strength and conditioning kettlebell circuit workout that will hit your whole body and will only be 18 minutes of hard work.

VIDEO TRANSCRIPT:

Coach Jason Salazar:
Hey guys, Jason here at The Arena. Got another workout for you today. Today, we’re going to do three six-minute rounds with a 60-second break in between rounds. You will need a kettlebell or a dumbbell for this one today. All right guys, so the idea of this one is to never put this bell down. I’m just going to flow through the whole thing for you real quick. I’m going to do 30 seconds of snatches on my right side, then I’ll do 30 seconds of snatches on my left side. Then I’m going to go straight in to clean and presses, 30 seconds on one side and we’ll do 30 seconds on the other side.

After the clean and presses, I’m going to do high pulls. Make sure you pull that arm back. High elbow, punch it back out. 30 seconds on one side and I’ll do 30 seconds on the other side. Then I’m going to go right into squats. So I’ll pick a side, rack that bell, and squat. 30 seconds to my right. We’ll pop it over, and I’ll do 30 seconds to my left.

It’s a good idea to switch sides because now we’re going to the lunges. If you haven’t guessed it, 30 seconds on one side, pop that bell over and we’ll do 30 seconds on the other side. Then we’ll finish it off with 30 seconds of one-arm swing, switch sides. Time. Now I have a one-minute break before I do two more rounds of that. Try not to put the bell down.

30 Minute EMOM Workout

Coach Jason is back with another Strength and Conditioning workout that will get your heart pumping. You’ll need a kettlebell or dumbbell and 30 minutes to complete this one.

VIDEO TRANSCRIPT:

Coach Jason Salazar:
Hey guys. Jason here at The Arena. Got another workout for you today. Today, we’re going to do every minute on the minute for 30 straight minutes. We have five different exercises we have to do. So this would be six total rounds. You will need one kettlebell or one dumbbell for this workout.


All right. So we’re going to start off with 30 seconds of burpees. So you have to watch the timer on this one. Make sure your chest gets all the way to the ground. Nice and tall and jump, guys. See how many you can get in those 30 seconds.

All right. So when that next minute hits, we have eight high pulls on each arm. Swing it up, pull it back. Make sure that elbow is nice and high, should be higher than the bell. We’ll do eight on one side and then we’ll do eight on the other side. When you’re done, we’ll just rest.

Then we’re just going to a hold a plank for 30 seconds for the next round. Make sure we’re not letting those shoulders sag in. We’re pushing out. Tuck in that pelvis. Just hang out right here for 30 seconds.

So when the next minute hits, we’re going to do eight kettlebell push presses or dumbbell on each side. Make sure we have our toes pointed out just a little bit, guys. Little tiny quarter squat to the launch that bell up. Feel those hips snap back. Send that bell up. So just eight on one side, then we’ll switch it over and we’ll do eight on the other side. Make sure we extend that arm all the way at the top.

All right, last one on the list, guys. You just have 30 seconds of high knees. Make sure those knees get up there though. We don’t want none of this. Get the knees up. Try to move as fast as you can. Just for 30 seconds.

All right guys, this one is a little bit longer. Six rounds. Sometimes we only do four or five. So if this is too much for you, feel free to chop a round off. That means we’ll do 25 minutes, or we’ll do 20 minutes. Let’s see what you can get done. Hope you enjoy the workout. Stay tuned for some more.

20 Minute Full Body AMRAP Workout

Today’s workout with Strength and Conditioning Coach Jason Salazar is 20 minutes of As Many Rounds As Possible. You’ll need a kettlebell or dumbbell for this one.

VIDEO TRANSCRIPT:

Coach Jason Salazar:
Hey guys, Jason here at The Arena, with a workout for you today. Today, we’re going to do AMRAP for 20 straight minutes. If you don’t know what AMRAP means, it means as many rounds as possible. We have five different exercises. You will need at least one Kettlebell or one dumbbell for this.

All right, so first in the list we have 10 kettlebell swings, pop those hips stand nice and tall at the end, guys. It’s all driven by the hips. Just 10 big swings. After those 10 swings, we’ll go right into burpees. Make sure that chest touches the ground. Feet back front. Jump nice and high.

Right after the 10 burpees, just 10 squats. Push those knees out. Those heels should be at least shoulder width apart. Get to depth, guys. Keep your chest up.

All right, let me get 10 dead bugs. We’re just going to shoot our hips up as high as we can, pushing back in those shoulder blades at the top. Just got 10 of these. So last exercise in the list. We’re in the quad press position, means your hands are right under our shoulders, knees under our hips. We’ll turn those hands in a little bit. We’ll get up on those toes and we’ll drop down and we’ll hop. We just got 10 of these hops.

Hey guys, remember this AMRAP is for 20 straight minutes. Find a good pace. You can keep moving. We don’t want to take breaks. Use light weights. Don’t go too heavy with this and stay tuned for some more workouts, guys.

3 Exercise Every Minute for 20 Minutes

Here’s another Strength and Conditioning workout from Coach Jason Salazar that you can do with a kettlebell. You’ll have 3 exercises to do every minute for 20 minutes.

VIDEO TRANSCRIPT:

Coach Jason Salazar:
Hey guys, Jason, here at The Arena with another workout. Today, we have every minute on the minute for 20 straight minutes. So what that means is we have three exercises we’ve got to complete in that one minute. Whatever time is left is our rest before that next minute hits, and we do it all over again. So this is really 20 rounds.

So, we got six kettlebell swings. Nice big swings, squeeze that butt at the top. After those swings, we’ll drop right down and do eight pushups. Then I have 12 squats. Make sure you get the depth guys. Stand all the way tall when you’re doing these. Then I’ll rest until the next minute hits, and I do it all over again. You got 20 rounds of this.

All right, guys, keep in mind, there’s 20 rounds. If you do fall out a round, it’s okay. Make sure you work on bringing that breathing back down, blood pressure back down, so you can jump right back in on the next round. And remember full range of motion on those pushups and squats. It’s the only way to get better at them. Stay tuned for some more workouts, guys.

Bodyweight Ladder Strength and Conditioning Workout

Coach Jason has another great strength and conditioning workout for you, this time in a ladder format. All you need for this one is your own bodyweight.

VIDEO TRANSCRIPT:

Coach Jason Salazar:
Hey, guys. Jason here, at The Arena. Got a little workout for you today. Today we have some ladders to do. We have three different ones that consist of two different exercises. We’re going to start one exercise at 10, work our way down to 1, while the other one starts at 1, working our way up to 10. So when we get to 1 and 10, we’ll be done with that round. We’ll move on to our next two exercises. All right. So we’ll start our ladder off with 10 tuck jumps. Remember, tuck those legs up as high as we can. A nice soft landing though. So I did my 10 tuck jumps. Now I’m going to do one quad press. We’ll get like we’re in a push up position on all fours, arms under our shoulders, knees under our hips. Turn those hands in, up on the toes. And nice even down, right back up. Only got one to do, but I’ll show you a couple so you know what they look like. So I did my one.

I’ll go back to my tuck jumps. I have nine tuck jumps, then two quad presses, eight tuck jumps, three quad presses, all the way until we get to 1 and 10. All right. So for our next two exercises we’re working, first we start off with the pike press. We’ll get like we’re going to do a pushup. I’m going to put that butt way up in the air. I’m going to work my head straight down to my hands, then press right back out of it. So you’ve got 10 of these to do. If you want to make it harder, put your feet up on something. After those 10 pike pushes, I’m going to get on my back. I have my knees straight up, feet up, and we’re just going to do some crunches. Just pull, and back down. Pull, and back down. Remember, you’re only starting off with one. Now I’ll go back to my pike presses. I’ll do nine. Two crunches, three presses, three crunches, and so on and so on until I get to 1 and 10.

All right, so for the last two exercises on our ladder today, we’ll start off with the Spiderman pushup. So put one arm a little bit back. Bring that knee up on that side too. Go down to that pushup. Press out of it, replace, bring together, back down, replace, bring back together, and back down. So we’ll start off with 10 of those. After I do my 10, I’m just going to do one flutter squat. So feet out, out, meet back in the middle, squat. And it’s just like the other ladders, guys. The next round, I’ll do nine and two, eight and three, until I get all the way to 1 and 10. Then I’ll be done. All right, guys. So you have three different ladders to complete. See how fast you can get them done. And maybe 10’s too high of a number. You can start off at eight. Or if that’s still too hard, start up at six. See where you get. See how long it takes, and stay tuned for some more workouts.

20 Minute AMRAP Bodyweight Workout

This strength and conditioning workout is as many rounds as possible for 20 minutes, doing variations of push-ups, squats and sit-ups. Give it a shot and see how many you can do.

VIDEO TRANSCRIPT:

Coach Jason Salazar:
Hey guys, Jason, here at The Arena. Got another workout for you today. Today we’re going to do a 20 minute AMRAP. Remember AMRAP means as many rounds as possible. So we’re going to do as many rounds over and over and over in those 20 minutes and see how many we can get. This one does consist of nine different exercises, was basically three different push-ups, three different squats, three different sit-ups.

All right guys, I’m going to do one full round of this. So I’m going to start off with my five push-ups. Now I have five squats. Remember get the depth guys in your squats. Same thing with those push-ups, all the way up, all the way down. After that you got five sit-ups. Feet together is an option. The only reason I do this for is it turns my hip flexors off and just use my core to get up.

So back to push-ups again. But this time I’m going to do diamond push-ups. Try to put your hands together. If this is too much for you, you can spread them apart, but the idea is to have a very narrow base. That’s my five diamond. Ball of foot squats, like a jump squat, but instead of jumping, up in the toes. Up in the toes every time. Now I got V-ups, five of them. Remember, you should be on your butt at the end of that sit-up. That’s my V-ups. Back to push-ups. We’re doing plyo. You hear a clap, or just hop off that ground.

And now I got jump squats. Make sure you get the depth on these guys. And for the final one, I’m going to get into that body hold, but then I’m going to rock. One, two, three, four, five, and that’s one round. See how many you can get in 20 minutes.

All right, so just keep in mind, everything is five. And it goes push-up, squat, sit-up, push-up, squat, sit-up, push-up, squat, sit-up. So you shouldn’t get too lost in this one. Just see how many rounds you can do. I recommend doing this one over and over, especially if you’re not doing good push-ups and good squats, this will help you improve your push-up and squats. Stay tuned for some more workouts guys.

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