{"id":139638,"date":"2026-09-30T06:09:00","date_gmt":"2026-09-30T10:09:00","guid":{"rendered":"https:\/\/www.strongfitnessmag.com\/?p=139638"},"modified":"2026-09-15T12:19:56","modified_gmt":"2026-09-15T16:19:56","slug":"linda-mitchell-comprehensive-conditioning","status":"publish","type":"post","link":"https:\/\/www.strongfitnessmag.com\/training\/workouts\/linda-mitchell-comprehensive-conditioning\/","title":{"rendered":"Comprehensive Conditioning"},"content":{"rendered":"

\"Dacia

Ah, the dog days of summer. It\u2019s the time of year when it feels like anything can happen: work, travel, family gatherings, day trips galore. But whether you\u2019re home or away this season, you\u2019ll be able to carve out the time\u2014and find the motivation\u2014to work up a sweat with this simple series of bodyweight moves. <\/p>\n

Get a Tabata playlist ready and start your timer: you\u2019ll be working all-out for 20 seconds followed by a scant 10 seconds of rest. Trust us, it may look easy, but you\u2019ll be spent by the time your final set is behind you.<\/p>\n

Equipment<\/strong><\/p>\n

None!<\/p>\n

How to Do It<\/strong><\/p>\n

Each set has two no-equipment moves\u2014you\u2019ll alternate between the two exercises for a total of eight rounds in each set. Work as hard as you possibly can for the first exercise, trying to fit as many reps as possible into 20 seconds of work, before resting for 10 seconds. Do the second exercise in the same manner and continue, going back and forth between the exercises, for four minutes total. Rest for up to one minute between sets.<\/p>\n

<\/span> Tabata 1 <\/span><\/h3>\n

Work:<\/span> <\/span><\/strong>20 seconds,<\/strong><\/span> <\/strong>Rest:<\/span> <\/span><\/strong>10 seconds<\/span>, Number of rounds: <\/span><\/strong>Eight (four of each exercise)<\/span><\/h3>\n

 1a <\/span> Squat<\/strong> Jacks<\/strong><\/h4>\n

\"\"

Stand tall with your feet together and your arms at your sides. Jump your legs out wide, clapping your hands in front of your chest, then hop your feet back to the start. Continue for your set. <\/p>\n

 1b <\/span> Prisoner Squat<\/h4>\n

\"\"

Space your feet shoulder-width apart and place your hands behind your head. Push your hips back and bend your knees to squat, watching that your knees don\u2019t extend past your toes. Stand and repeat, maintaining a peppy pace.<\/p>\n

 Tabata 2 <\/span><\/h3>\n

Work:<\/span> <\/span><\/strong>20 seconds,<\/strong><\/span> <\/strong>Rest:<\/span> <\/span><\/strong>10 seconds<\/span>, Number of rounds: <\/span><\/strong>Eight (four of each exercise)<\/span><\/h3>\n

 2a <\/span> <\/span>Hand-Release Push-Up <\/span><\/h4>\n

\"\"

Get into a high plank position on the ground with your hands under your shoulders. Bend your arms to lower your chest to the ground, quickly lift your palms from the floor, then plant them and extend your arms to return to the start. <\/p>\n

 2b <\/span>Jump Squat<\/strong><\/h4>\n

\"\"

Stand with your feet under your shoulders. Squat down, bringing your hands together in front of your chest, then leap into the air, pushing your arms back to help propel you higher. Land softly with slightly bent knees, and immediately repeat.<\/p>\n

 Tabata 3 <\/span><\/h3>\n

Work:<\/span> <\/span><\/strong>20 seconds,<\/strong><\/span> <\/strong>Rest:<\/span> <\/span><\/strong>10 seconds<\/span>, Number of rounds: <\/span><\/strong>Eight (four of each exercise)<\/span><\/h3>\n

 3a <\/span>Reverse Lunge with Knee Drive<\/strong><\/h4>\n

\"\"

Start with your feet together. Take a big step back with one foot and bend both knees to lunge. As you return to the center, don\u2019t plant your foot; instead, raise your knee in front of your body. Immediately step that foot behind you once again, and repeat rapidly. During your next set, switch legs.<\/p>\n

<\/em><\/p>\n

 3b <\/span>Burpee<\/strong><\/h4>\n

\"\"

From a standing position, crouch down and place both hands on the ground. Jump your legs behind you, perform a push-up, then hop your feet back toward your hands. As you stand, jump as high as you can into the air. Land, and immediately repeat.<\/p>\n

<\/em><\/p>\n

 Tabata 4 <\/span><\/h3>\n

Work:<\/span> <\/span><\/strong>20 seconds,<\/strong><\/span> <\/strong>Rest:<\/span> <\/span><\/strong>10 seconds<\/span>, Number of rounds: <\/span><\/strong>Eight (four of each exercise)<\/span><\/h3>\n

 4a <\/span>Skaters<\/strong><\/h4>\n

\"\"

Bend your knees slightly, then jump to your right, landing on your right leg and sweeping your left leg behind you. Quickly jump in the same manner to the left, and continue for your set.<\/p>\n

<\/em><\/p>\n

 4b <\/span>Plank with Shoulder Tap<\/strong><\/h4>\n

\"\"

Get into a high plank position on the ground with your hands under your shoulders. Keep your core tight, shoulders stable, and hips level as you alternate tapping each shoulder with your opposite hand. <\/p>\n

<\/em><\/p>\n

Demonstrated by Dacia Lucas<\/a> and Esmin Feliciano<\/a><\/strong><\/p>\n

Photography by Paul Buceta<\/a><\/strong><\/p>\n

Hair and Makeup by Lori Fabrizio<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Want shoulders of steel and strong legs, at any age?
\nThis program is specifically designed to create that coveted hourglass shape by bringing balance to the upper and lower body\u2014and just like Linda, this workout means business!<\/p>\n","protected":false},"author":11335,"featured_media":139659,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"footnotes":"","tve_updated_post":"

\"\"<\/a><\/span><\/div>

Equipment<\/strong><\/p>

Kettlebell, adjustable bench, dumbbells, exercise mat, weight plate<\/p>

How to Do It<\/strong><\/p>

Perform each pair of exercises as a superset, doing one and then the other immediately after without rest. Pause for up to 45 seconds between supersets before tackling it again. Next, perform all sets of the shoulder isolator before ending your workout with the triset challenger\u2014you will absolutely<\/em> feel this one the next day!<\/p><\/div>

 superset 1 <\/span><\/h3>

<\/span><\/span><\/strong>Number of supersets: <\/span><\/strong>3<\/span>, <\/span><\/strong>Rest between supersets: <\/span><\/strong>45 seconds or less<\/span><\/h3><\/div>

 1a <\/span> Kettlebell Step-Up<\/h4><\/div>
\n\t
\n<\/div>
Reps: <\/strong>10 to 12 (each side)<\/h6><\/div>
\"\"<\/span><\/div><\/div><\/div>

Stand holding a kettlebell in one hand at your side, facing a bench. Place the foot on the same side as your weighted hand onto the bench and press through your heel to rise. Pause, then lower back down with control. Finish all reps on one leg before switching sides. <\/p><\/div><\/div><\/div><\/div><\/div>

 1b <\/span> Half-Kneeling Single-Arm Arnold Press<\/h4><\/div>
\n\t
\n<\/div>
Reps: <\/strong>12 to 15 (each side)<\/h6><\/div>
\"\"<\/span><\/div>

Begin in a half-kneeling position on an exercise mat as shown. Hold a weight in the hand opposite your front foot with your palm facing your body. As you press the weight upward, rotate your wrist so your palm is facing forward at the top. Fluidly reverse, repeat for your prescribed reps, then switch sides and repeat.<\/p><\/div>

\n\t
<\/div>\n\t

 superset 2 <\/span><\/h3>

<\/span><\/span><\/strong>Number of supersets: <\/span><\/strong>3<\/span>, <\/span><\/strong>Rest between supersets: <\/span><\/strong>45 seconds or less<\/span><\/h3><\/div>

 2a <\/span> <\/span>Front Raise to Upright Row<\/span><\/h4><\/div>
\n\t
\n<\/div>
Reps: <\/strong>10 to 12<\/h6><\/div>
\"\"<\/span><\/div>

Stand tall and hold a dumbbell in each hand in front of your thighs. Move only from the shoulders to lift the weights to shoulder height or slightly higher; pause for one count at the top before lowering. Next, transition into an upright row by pulling both weights up in front of your body, leading with your elbows. Lower with control, and repeat.<\/p><\/div><\/div>\n<\/div>

\n\t
<\/div>\n\t

 2b <\/span> Box Jump<\/strong><\/h4><\/div>
\n\t
\n<\/div>
Reps: <\/strong>10 to 12<\/h6><\/div>
\"\"<\/span><\/div><\/div><\/div>

Stand facing a sturdy box or bench. Bend your legs, swing your arms back, and explosively jump upward, landing on the bench with soft knees. Step down one foot at a time, and immediately repeat.<\/p><\/div><\/div><\/div><\/div><\/div><\/div>\n<\/div>

 superset 3 <\/span><\/h3>

Number of supersets: <\/span><\/strong>3<\/span>, <\/span><\/strong>Rest between supersets: <\/span><\/strong>45 seconds or less<\/span><\/h3><\/div>
\n\t
<\/div>\n\t

 3a <\/span>\nPlate Bus Driver<\/strong><\/h4><\/div>
\n\t
\n<\/div>
Reps: <\/strong>12 to 15 <\/h6><\/div>
\"\"<\/span><\/div><\/div><\/div>

Hold a weight plate with both hands, arms extended at chest height. Rotate the plate to the right and then to the left, as if turning a steering wheel. Watch that your arms don\u2019t lower throughout your set.<\/p>

<\/em><\/p><\/div><\/div><\/div><\/div><\/div><\/div>\n<\/div>

\n\t
<\/div>\n\t

 3b <\/span>\nLateral Step-Up<\/strong><\/h4><\/div>
\n\t
\n<\/div>
Reps: <\/strong>10 to 12<\/h6><\/div>
\"\"<\/span><\/div><\/div><\/div>

Stand beside a bench or high box, holding a weight in the hand farthest from the bench. Place your foot closest to the bench on top of it and drive through the sole of your foot to stand. Step down slowly and repeat. When your reps are through, switch sides.<\/p>

<\/em><\/p><\/div><\/div><\/div><\/div><\/div>

 superset 4 <\/span><\/h3>

Number of supersets: <\/span><\/strong>3<\/span>, <\/span><\/strong>Rest between supersets: <\/span><\/strong>45 seconds or less<\/span><\/h3><\/div><\/div><\/div><\/div><\/div><\/div>\n<\/div>
\n\t
<\/div>\n\t

 4a <\/span>\nUp-Up Down-Down Mountain Climber<\/strong><\/h4><\/div>
\n\t
\n<\/div>
Reps: <\/strong>15<\/h6><\/div>
\"\"<\/span><\/div>

Begin in a forearm plank. Press up to a high plank one hand at a time, then lower back down one arm at a time. Add a mountain climber (alternating bringing each knee toward your chest) between each transition.<\/p>

<\/em><\/p><\/div><\/div>\n<\/div>

\n\t
<\/div>\n\t

 4b <\/span>\nSurrenders<\/strong><\/h4><\/div>
\n\t
\n<\/div>
Reps: <\/strong>12 to 16<\/h6><\/div>
\"\"<\/span><\/div>

Begin kneeling on a mat with your hands placed lightly behind your head. Step one foot forward, followed by the other, to stand. Next, return to the starting position one knee at a time. With each rep, alternate the leg you lead with.<\/p>

<\/em><\/p><\/div><\/div><\/div><\/div><\/div><\/div>\n<\/div>

 shoulder isolation <\/span><\/h3>

Number of supersets: <\/span><\/strong>3<\/span>, <\/span><\/strong>Rest between supersets: <\/span><\/strong>45 seconds or less<\/span><\/h3><\/div>
\n\t
<\/div>\n\t

 5 <\/span>\nIncline Bench Lateral Raise<\/strong><\/h4><\/div>
\n\t
\n<\/div>
Sets: <\/strong>3, Reps: <\/strong>15<\/h6><\/div>
\"\"<\/span><\/div>

Set an adjustable bench to 30 or 45 degrees. Lie one side against the back padding, holding a light to medium dumbbell in the hand of your upper arm. Raise your arm up and slightly forward from the shoulder. Hold at the top, then slowly lower. Complete your set and repeat on the other arm. <\/p><\/div><\/div>\n<\/div>

 Triset Challenge <\/span><\/h3>

Number of supersets: <\/span><\/strong>3<\/span>, <\/span><\/strong>Rest between supersets: <\/span><\/strong>45 to 60 seconds<\/span><\/h3><\/div>
\n\t
<\/div>\n\t

 6a <\/span>\nIncline Bench Lateral Raise <\/strong>(shown above)<\/span><\/h4><\/div>
\n\t
\n<\/div>
Reps: <\/strong>15 (each side)<\/h6><\/div>

Perform the exercise in the same manner as you did earlier. Switch arms when your reps are through.<\/p>

<\/em><\/p><\/div><\/div>\n<\/div>

\n\t
<\/div>\n\t

 6b <\/span>\nPartial Lateral Raise<\/strong><\/h4><\/div>
\n\t
\n<\/div>
Reps: <\/strong>12<\/h6><\/div>

Hold a dumbbell in each hand, palms facing in. Raise the weights to shoulder height; perform your reps from this point to halfway down.<\/p>

<\/em><\/p><\/div><\/div>\n<\/div>

\n\t
<\/div>\n\t

 6c <\/span>\nFull Range Lateral Raise<\/strong><\/h4><\/div>
\n\t
\n<\/div>
Reps: <\/strong>10<\/h6><\/div>
\"\"<\/span><\/div><\/div><\/div>

Begin in the same manner as with the partial raises, but lift and lower through the full range of motion<\/p>

<\/em><\/p><\/div><\/div><\/div><\/div><\/div><\/div>\n<\/div>

\n\t
\n<\/div>

Demonstrated by Linda Mitchell<\/a><\/p>

Photography by Paul Buceta<\/a><\/strong><\/p>

Hair and Makeup by Lori Fabrizio<\/a><\/strong><\/p><\/div>","tve_custom_css":"@media (min-width: 300px){[data-css=\"tve-u-19c73223191\"] { width: 696px; margin-bottom: 30px !important; margin-top: 1px !important; }:not(#tve) [data-css=\"tve-u-19c73313503\"] { font-size: 12px !important; }:not(#tve) [data-css=\"tve-u-19c73318795\"] { font-size: 12px !important; padding-bottom: 2px !important; margin-bottom: 0px !important; }[data-css=\"tve-u-19c7352a4de\"] .tve_sep { width: 100%; background-image: url(\"data:image\/svg+xml;charset=utf8,%3Csvg version='1.1' xmlns='http:\/\/www.w3.org\/2000\/svg' xmlns:xlink='http:\/\/www.w3.org\/1999\/xlink' x='0px' y='0px' viewBox='0 0 9 3' style='enable-background:new 0 0 9 3;' xml:space='preserve'%3E%3Ccircle fill='rgb(66,66,66)' cx='4.5' cy='1.5' r='1.5'\/%3E%3C\/svg%3E\"); background-size: 3px 3px; --tve-applied-background-image: url(\"data:image\/svg+xml;charset=utf8,%3Csvg version='1.1' xmlns='http:\/\/www.w3.org\/2000\/svg' xmlns:xlink='http:\/\/www.w3.org\/1999\/xlink' x='0px' y='0px' viewBox='0 0 9 3' style='enable-background:new 0 0 9 3;' xml:space='preserve'%3E%3Ccircle fill='rgb(66,66,66)' cx='4.5' cy='1.5' r='1.5'\/%3E%3C\/svg%3E\"); 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