Conditioning Workout – Full Body with a Upper body Focus


This week we have another workout for you. We are doing a more of a conditioning workout, This will be a full-body workout with an upper-body focus. It will be high intensity, high volume and a big calorie burner. This will be a great workout to do on your own or with a partner. If you are short on time or just want to spice up your workouts, we think this conditioning workout will be perfect for you.

Below is the workout, and we will then breakdown the workout after. It may look confusing at first but don’t worry we will cover everything in the breakdown. 


21-18-15-12 (Reps)

  • DB Incline Press
  • DB Bent Over Row
  • Calories

2 Minutes Rest

9-15-21 (Reps)

  • Calorie of your Choice
  • DB Push Press

2 Minutes Rest

  • X8 Dumbbell Deadlift
  • Firman carry

5 Rounds – RWPG

2 Minutes Rest

  • X12 Calories
  • X10 Ball Over Shoulder 
  • X8 Burpees
  • X6 Box Jumps

3 Rounds – 1-2 Minutes Rest Between Rounds


So, how does this workout work exactly? Well, it may look confusing at first but it is fairly simple. It’s split up into 4 mini-workouts so we will go through each section.

Section 1:

The first section is a kind of drop/pyramid set. We have three exercises which we will first complete 21 reps of each. To start with do 21 reps of Dumbbell Incline Press, after completing these move straight on to 21 Dumbbell Bent over row then move straight onto 21 calories on a machine of your choice (I tend to favour the rower). After completing this you then repeat and perform 18 reps, then 15 then 12.

The aim is to time yourself and then see how long it takes to complete the entire workout section. Make sure to chose a weight you can complete the section with. It may seem easy to start with but it will hit you and will get a lot harder very quickly. If you need to rest, make sure you rest. After completing this section, have two minutes rest and then it’s time for the best section.

Section 2:

Section two is very similar to section 1 except for a slightly different format and different exercises. We are going to start with 9 calories of your choice (you can do the same as above or choose a different machine), then you are going to go straight into 9 reps of a dual dumbbell Thruster. 

After completing that you are going to repeat but the next time complete 15 calories/reps then repeat once more doing 21 calories/reps. So it is very similar to the above section but we are going from low to high reps. After completing this section take a two minutes rest. Then go straight into part 3 of this workout.

Section 3

This next section will focus on back, legs and also grip. We are going to complete eight reps of deadlifts with two dumbbells. Choose a weight heavy enough to complete the reps but no so heavy that it is a struggle.

After completing 8 reps you are going straight into a farmers carry (No dropping the dumbbells), using the same dumbbells. I use the Sledge track as a distance (There and back). You want to complete 5 rounds of this, Rest as needed. As with the other sections you want to complete this as quickly as possible. 

Section 4

This last section is a nice little finisher. A real conditioning workout. I would say this is optional depending on skill level/time. You are going to be doing a 12-10-8-6 workout. So the first exercise you complete 12 reps, second exercises you complete 10 and so on.

So to start on this you are going to complete 12 calories of your choice (As mentioned already, we prefer rower). After completing these you then go straight into 10 reps of D-Ball over the shoulder, basically pick up a medicine ball and throw it over your shoulder. Then we go on to 8 burpee’s, everyone favourites. Fairly well known, and hated exercise. Then we move on to the last exercise and that is 6 box jumps. The key to these is to remain light on your feet and be explosive.

The aim is to complete 3 rounds of this, again. Rest as needed and try to complete as quickly as possible. 


  1. When we say “Complete as fast as possible”, make sure you still keep good form. Don’t sacrifice form for speed. Speed will come with time.
  2. First sets may seem easy at first, don’t increase the weight. It will get a lot harder as the round go on.
  3. The first time performing this workout, take your time. Again, focus on form. Then set a base time and then you can improve from there.


So there you go! Our first conditioning workout! If you give it a go I hope you enjoy it. Make sure you let us know over on our Instagram what you thought! Also if you have any workouts you would like to share please email them over. We might make them into a blog.

Personally, I think everyone should be doing high-intensity workouts and conditioning workouts. They are good fun and will make you more of an athlete! All about Strength, power & Speed!

If you like this workout and want similar ones to this then check out our app for a free workouts!

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Written by Kieran Blacker

Kieran is the CEO and Founder of Sets & Reps. He decided to make an application that helped people get a gym workout when not at the gym. He designed, Coded and built the application himself.