“54 Minutes” Daily Full Body Conditioning exercises for Beginners

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Body Conditioning workout
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Amateurs who start strength training for the first time should condition their bodies beforehand. Otherwise, they may injure themselves during training because their body is not yet familiar with this type of strength training. So here are 54 minutes daily Full body conditioning exercises for beginners, So this will prepare their bodies for the transformation.

Body Conditioning workout

The first thing beginners should keep in mind is that Body conditioning workout is not an easy workout. They need to dedicate 54 minutes a day with Full consistency for only 21 days to this activity. After this they can easily do weight training, which will help to change their body very effectively. Moreover, the intensity of this training depends on the age of the beginners. So they need to think about it. They can vary the repetitions of the activity according to their abilities. 

Body Conditioning

Do these Body conditioning exercises to make sure your entire body is fit, strong and agile. Sticking to a healthy exercise plan will have a positive effect on how you feel while exercising and doing your daily activities. It can even improve your sitting posture at your desk or while driving.
In addition to your fitness plan, make sure you are drinking enough fluids, eating a healthy diet, and getting adequate and good sleep each night.
Continue to challenge yourself and learn new movements regularly. Enjoy all the benefits of having a well-designed fitness plan. Here are the List of body conditioning exercises

First 8 Minutes

These first 6 minutes are important because the body needs to warm up before starting. In these 6 minutes, you need to jump with squats. Raise both hands and jump and sit at the same time. You should do this exercise in 3 sets of 12 repetitions. Beginners may have difficulty at first, but after some time, they need to increase repetitions. That’s why they can only do 6-8 repetitions in a set at the beginning. You can pause for one minute between all three sets.

Body conditioning workout

Second 14 Minutes

In the second 12 minutes, you must do push ups and jumps, that is Burpees. Keeping your feet as wide as your shoulders, jump by raising both hands and squat down slowly, then push yourself up with both hands. This process can be a bit difficult, but it is very effective. Therefore, in the beginning, beginners should do sets of 4-6 repetitions and then gradually increase the repetitions  if this activity is done correctly and with commitment, the effect will be seen very quickly. And when you start weight training after 21 days of body conditioning exercises, you will get such a good result in a chest workout that you will be surprised.

Body conditioning workout

Third 8 Minutes

And now for the third 8 minutes, where you have to hang on a bar and pull yourself up with the help of both hands. This activity is very difficult, almost impossible for those who have never done any exercise in their lives. Therefore, in the beginning, while hanging, keep your hands close together above the bar and pull yourself up with full force. Beginners will find it difficult to do this more than 3-4 times. So in this exercise you can do 5-6 sets of 3-4 repetitions, even though there are very good machines for such exercises in gyms, but they will not develop your strength quickly.

Body conditioning workout

Fourth 6 Minutes

To get to the terrace, there are stairs in every house, So you need to climb up and down these stairs without stopping and do 3 sets of 10-12 repetitions. It’s not hard, but it will increase your endurance, which will help you with long-lasting repetitions in strength training.

body conditioning workout

Fifth  8 Minutes

For the next 8 minutes, you will have to do Box Jump. All you have to do is stand in front of a box or sturdy bench. Explosively jump on the box with both feet while raising your arms above your head. Jump back to the starting position, keeping your knees slightly bent as you land. Perform this exercise in 2 to 4 sets of 8 to 12 repetitions. This will make your legs stronger. This is extreme activity for body conditioning.

Body conditioning workout

Sixth 6 Minutes

The forward 6 minutes are for the climax. Start on a high plank. Keep your spine straight as you tense your core and pull your right knee toward your chest. Extend your right leg back to the starting position. Repeat on your left side.

Continue for 2 minutes. Repeat the exercise 2 to 3 times with a break of 1 minute

Body conditioning workout

Last 4 Minutes

Last but not least, the plank is the hardest exercise for your whole body. The plank has many benefits because it is a good exercise for your abdominals and core. Keep your core strong and stable by including planks in your abdominal training program. Stand face down on the floor and start in the Plank position. In this position, your elbows are directly under your shoulders and your forearms are pointing forward. Make sure your head is relaxed and you keep your eyes on the floor.

Body conditioning workout

Body conditioning exercises are a form of anaerobic training. They are extremely beneficial to your physical health and overall well-being, making them an essential part of any fitness program. Since you do not need any equipment to do them, you can do them anywhere. If you are traveling or are time-constrained, this is the best option for you.

As you build muscle and lose fat, you will be able to carry heavy objects, climb stairs, and carry large bags with greater speed, strength, and agility. During a volleyball game, you will be able to transition from squatting to high jumps more easily because your muscles will work faster and more efficiently.

By going through body conditioning exercises, you are training your body to open up and move in different ways. All of these things are important to keep in mind as you age to avoid injuries and falls.

You may feel more confident, motivated or inspired when you feel better about your body. As a result, you may notice positive changes in other areas of your life.

If you take a kickboxing, ballroom dancing or rock climbing class, you may feel encouraged to move your body differently.


In order for you to easily perform these positions, you need to have a reasonable level of fitness, energy, and flexibility. You should consult your physician if you have concerns that you cannot.

Beginners and people with health problems should start slowly and be careful. Adapt the exercises to your own body. As you progress to more difficult movements, you can become comfortable with the movements.

Talk to your doctor if you have a medical condition, are taking medication, or are concerned about any part of your body.

Be sure to warm up and cool down before and after exercising so your body can properly adjust. These exercises should be done with proper form, technique and alignment. You should avoid any movement that causes you pain or discomfort.
Be mindful of your body. If you are sick, tired or injured, take a rest day or choose a relaxing activity.


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