403 347 9669

5420 45st 
T4N 1L1, Red Deer, AB

©2017 by Absolute Fitness Red Deer.

Conditioning Circuit

August 1, 2019


Having a tough time making it to the gym? 

Looking for some fun workout ideas? 

Well, we've got you covered! 

Below is a workout you can basically do anywhere!
With little to no equipment necessary! 

Follow the instructions below and let us know how the workout goes. 


Click on the links for a demonstration on each exercise. 



Warm Up:

General Mobilization 

Cat & Cow x10

Wag the Tail x10 

Figure 8’s with Stick, 5 reps each way feet apart, 5 reps each way feet together 



Ankle prep, 1 x 3-5 reps in each position

Lizard stretch 2 x 5 reps 

Shifting pigeon stretch 2 x 30 seconds

Shoulder Clock Stretches 1 x 3-5 reps in each position


20 seconds on A1, then immediately 20 sec on A2 then a 10 sec break. Repeat 2-3x. Take 30 – 60 sec break then move on to the next superset B1 and B2.


• A1. Thrusters 

• A2. Bush wackers

• B2. Mountain climbers

• B2. Burpees

• C1. Alt Rows

• C2. Squat jumps

• D1. 2 Hand Clean & Press

• D2. Sprawl


Post Stretch Bonus:

Cobra Walk Outs to Child’s Pose x5

Table Top Stretches x5

Death Stretches x 30 seconds on each leg

Shifting Pigeons 30 seconds on each leg 


If you have any questions, comments or feedback feel free to contact us or give us a call 403 347 9669.

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