8 Week Power and Conditioning Routine for Women

Being powerful and explosive is something many of us don’t think about when training.

Conditioning is important so you can do daily activities without being out of breath and to increase your work capacity.

Here’s a routine contains different exercises than most routines you’ve seen.

Routine Sample Schedule

This is a 3 day a week schedule with an optional 2 days of active recovery, core work, and conditioning work.

  • Sunday – OFF
  • Monday – Day 1
  • Tuesday – OFF/Optional Day 1
  • Wednesday – Day 2
  • Thursday – OFF/Optional Day 2
  • Friday – Day 3
  • Saturday – OFF
Day 1
Exercise Sets Reps
Dumbbell Overhead Press 3 8
Medicine Ball Throw Downs 8 3
Dumbbell Curls 3 12
Sprints 6 1
Pull Ups 3 ALAP*


Day 2
Exercise Sets Reps
Farmer’s Walks 5 2*
1 Leg Dumbbell Deadlift 3 8
Dips 3 8
Dumbbell Bench Press 3 20
Jumping Jacks / Push Up SS 3 15


Day 3
Exercise Sets Reps
Goblet Squats 3 8
Box Jumps 8 3
1 Arm Dumbbell Row 3 8
Medicine Ball Throw Downs 8 3
Planks on Swiss Ball 3 ALAP*


 Optional Days


Optional Day 1
Exercise Sets Reps
HIIT Cardio 30 Min
Weighted Crunches 3 20
Jumping Jacks 3 15
Tricep Machine 3 8
Side Bends 3 20


Optional Day 2
Exercise Sets Reps
HIIT Cardio 30 Min
Medicine Ball Throw Downs 8 3
Push Ups 3 20
Dips 3 8
Planks 3 ALAP*

Workout Tips

Planks – ALAP means as long as possible.

Farmer’s Walks – Check out this video on what a farmer’s walk is. Take a dumbbell in each hand and walk a certain distance. If you walk 50 feet one way, that is one rep. The goal is to be quicker and eventually add more weight. This is great on your core and works the whole body. Great for conditioning!

HIIT Cardio – Choose your favorite cardio machine to do high intensity interval training. 30 minutes is more than enough to start burning those extra calories and improving your conditioning.

Take 5 minutes to warm up on a cardio machine before you workout. Doing power moves means you do these exercises with as much force as you can produce. You could get injured if your body and nervous system isn’t properly warmed up.

You can also do an optional cardio session post-workout for 30 minutes. This can be walking, going outside and playing sports, or anything that keeps you up and moving. This is called active recovery and helps your body rebuild muscle and help keep you from being extremely sore after your workout.

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