Strength and Conditioning: 3 simple exercises

With the first month of 2021 well underway, the thought of strength and conditioning sounds like a huge effort right now, but preparing yourself may be the best decision you make...

What is 'strength and conditioning'?

Strength and conditioning is a type of exercise that focuses on speed, strength and power to improve movement performance, in both sports and in general.

There are lots of different ways that movement-based fitness can be practiced, focusing on core stability, endurance, weight training and so much more.

Three simple exercises

Exercise 1: Overhead Lunges

This type of exercise is great, as it works nearly every muscle group in your body compared to the basic lunge with your hands placed either side.

For this exercise you can either use an elasticated resistance band, a dumbbell or even a tin of beans in each hand, held above your head! With the weight raised, this exercise focuses on core strengthening and your ability to keep balanced!

Try doing 3 rounds of this exercise with between 5-10 on each leg per round!

Exercise 2: Lateral Lunges

Lateral lunges start to work the inner and outer areas of the thigh! Moving from side to side, as demonstrated below, increases your joint stability as you start to work the small, perhaps weaker, muscles around your hip joints. 

If you are new to strength and conditioning training, focusing on your technique without using weights is a good starting point. With more experience, you’ll be able to hold a 6 pack of tinned beans in no time!

Try doing 3 rounds of between 5-10 alternating lunges, for each round.

Exercise 3: Three-Point Row

The three-point row is an exercise that targets muscles surrounding the spine, known for improving posture and strengthening the back muscles!

The technique for this exercise is also particularly important, as the aim is to keep your back straight and move your arm in a 90-degree motion (as seen in the video below. For beginners, it is advised to use a lighter weight, to begin with, to focus on perfecting your technique!

For this exercise try doing 3 rounds. Round one would include 6-8 reps using the same arm, then repeat this on the other arm.

Video Demonstration:

(Demonstrations by Strength and Conditioning coach Simon at Phoenix Training)

For further strengthening workouts, check out our recent Yoga and Pilates features as part of the BD at Home member hub here:

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Disclaimer: Please do not follow these exercises if you are prone to injury, or have any current injuries. It is advised to consult your GP if you have any current health conditions.