Conbody Workout: Day 1 – Maniac Monday

  • Day 1: Maniac Monday
  • Approximate workout time: 20 minutes
  • Estimated energy expenditure: 130 C
  • Max HR: 159 bpm (measured by Garmin Vivosport)
    • My biggest spike was at the end with the burpees
  • Pre-workout nutrition: none (fasted)
  • Post workout nutrition:
    • Protein shake
      • NutriBio unflavored whey
      • RealReds supplement
      • Coconut water (Kirkland brand from Costco)
        • Over 600mg potassium per serving – making this the new base of my post-workout drink – nice hit of carbs as well
      • 1/2 avocado (more potassium)


Day 1 of Conbody is in the books. The focus of this workout is supposed to be fat-burning and cardio. As I’m getting wiser in my old age, I’m learning that those terms are nebulous at best. You can really make any activity “cardio” by upping the intensity, lengthening the duration, and manipulating rest. defines cardio as, “…any activity that increases heart rate and respiration while using large muscle groups repetitively and rhythmically.” In that sense, yes, this was a cardio workout. As far as fat burning…well, as we are learning more and more, the ability to burn fat is as much a function of your exercise as it is your nutrition. I’d argue more nutrition than anything, so when a workout says its fat-burning, I take it with a big ol’ grain of Himalayan sea salt. After doing this workout, I’d call it more of a core workout than anything. It hit my core the hardest.

From a production values standpoint, this is a very basic presentation. The trainer is in a room with a very simple backdrop, I don’t think there was any music really going, and the timer was a numberless bar on the right side of the screen. I’m not saying that production values are critically important to me personally – if the workout is well programmed and challenges me, then I don’t care if the instructor is doing it in a cardboard box. I’m here for the work! But, since there is a very large universe of exercise programs out there, it’s worth comparing production values if that is something the consumer views as important, and helps inform a purchasing decision. At the very least, I’d say the production values shouldn’t NEGATIVELY impact the experience. If there is no timer or visual progress cue, or if the sound mixing is bad to the point where you can’t hear the instructor, then I’d certainly care about production values. I will note that I think exercise programs with a “class” or “group” of people doing the workout tend to keep my interest more than just a single dude or dudette in front of the camera. As odd as it sounds, you feel a sense of camaraderie with the group even though you aren’t there. It’s reassuring to see people doing the same work you are, and going through the same struggles (or triumphs) that you are.

The actual workout was a mixture of basic bodyweight moves (jumping jacks, planks, push ups, high knees, butt kicks, burpees, etc). It starts off with jumping jacks, so call that your warm up. Note – if you need more time to get your blood pumping or joints going, try doing a light warm up before you press play. I’ll always recommend light jump roping as a great warmup.

It takes a few exercises to get used to his counting. I’m still not sure what the exact cadence is (maybe its 2-4 reps per his 1 count), but I’m sure I’ll figure it out. Each exercise seemed to last for about 1 minute (I think). There wasn’t any real programmed “rest” – just brief pauses as he transitioned from one move to the next. That is when you need to grab your water if you are going to drink it.

Overall, it wasn’t a crazy-hard workout. It gets your blood pumping and gets your heart rate up. Probably the best part of the workout is the array of core moves and their programming. You can really feel a core burn towards the end. About halfway through, he programs high/low planks pretty close to each other, so you can feel the deep muscle burn towards the end of the low planks. Later, near the end, he pairs together static straight leg holds, flutter kicks, and traditional crunches. That sequence puts your core into overdrive. I guess I’ll know I’m progressing if I can get through that tri-set w/o putting my legs down for a breather.

There is not a programmed cooldown, so take about 2 minutes to dynamically move back and forth, and let your heart rate come down.

I’m looking forward to the upcoming strength workouts with the push/pull moves. I’m really hoping that those catch my interest. This workout alone wouldn’t have me clamoring to keep coming back.


Any experience with the Conbody program? Have you done one of his live courses in NYC? If so, please let us know your experience. If you enjoyed this post, please “like” and share. Thank you!


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