Conditioning Workout | Run, Box Jumps, Pike Push-Ups & Pistol Squats

Welcome to KEBKO Functional Fitness! Get ready for an intense and dynamic conditioning workout that will challenge your endurance, strength, and agility. This routine includes running, box jumps, pike push-ups, and pistol squats-perfect for a full-body burn.
Workout Overview:
This workout consists of a combination of exercises designed to improve cardiovascular fitness, build lower body and upper body strength, and enhance overall athletic performance. Complete 3-4 rounds with 1-2 minutes of rest between each round.
Exercises:
200 Meter Run:
Start with a 200-meter run to get your heart rate up and improve cardiovascular endurance.
Focus on maintaining a steady pace and good running form.
20 Box Jumps:
Find a sturdy box or platform.
Stand with your feet shoulder-width apart, and jump onto the box, landing softly with both feet.
Step or jump back down and repeat for 20 reps.
Engage your core and use your arms to help propel you upward.
10 Box Pike Push-Ups:
Place your feet on the box and your hands on the ground in a pike position, with your hips raised high.
Lower your head towards the ground by bending your elbows, keeping your legs straight.
Push back up to the starting position and repeat for 10 reps.
Focus on engaging your shoulders and core.
10 Box Pistol Squats:
Stand Infront of the box with one foot, extending the other leg in front of you.
Lower yourself into a single-leg squat, keeping your extended leg straight.
Push back up to the starting position and repeat for 5 reps on each leg.
Use your arms for balance and control the movement.
Rest:
Take a 1-2 minute rest between rounds to recover.
Focus on deep breathing and staying hydrated.
Tips for Success:
Maintain proper form to prevent injury.
Modify the exercises as needed to match your fitness level.
Focus on controlled movements and proper breathing.
Stay hydrated and take breaks as needed.
Cool Down:
Finish your workout with some light stretching to help with muscle recovery and flexibility.
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