If you want a workout that combines strength, conditioning, mobility, agility, and bodyweight training, a Nicky Holender-inspired workout is a great place to start. Holender is an elite-level coach with experience in strength and conditioning, football performance, and general fitness. His training philosophy emphasizes functional movement and developing the ability to control your own body.
Holender has also developed bodyweight-focused programs through his STRONGER series, incorporating HIIT, plyometrics, strength training, cardio, mobility, and recovery.
Rather than simply lifting weights from one machine to another, this style of training challenges your body to move through multiple planes of motion while building strength and conditioning.
Our team at Generation Iron is going to break down his workout routine.
What Is the Nicky Holender Workout?
There isn’t one single Nicky Holender workout that represents everything he does. His training approach is highly individualized and can include strength and conditioning, football-specific training, bodyweight exercises, HIIT, plyometrics, mobility, and recovery work.
His STRONGER program, for example, uses approximately 30–40-minute workouts and includes different training focuses such as HIIT, strength, plyometrics, cardio, and recovery.
That makes his approach particularly useful for people who want to become stronger, faster, more mobile, and better conditioned rather than focusing exclusively on muscle size.
Nicky Holender-Inspired Full-Body Workout
The following workout is inspired by the training principles associated with Holender’s programs. It is not presented as an official Nicky Holender workout.
Warm-Up
Start with 5–7 minutes of dynamic movement:
- High knees – 30 seconds
- Butt kicks – 30 seconds
- Walking lunges – 10 per leg
- Arm circles – 20 seconds each direction
- Bodyweight squats – 15 reps
- Inchworms – 8 reps
- Lateral shuffles – 30 seconds
The goal is to increase your body temperature and prepare your joints and muscles for the workout.
Circuit 1: Strength
Complete 3 rounds.
Bodyweight Squats – 15 Reps
Stand with your feet around shoulder-width apart. Push your hips back and bend your knees while keeping your chest controlled. Drive through your feet to return to the starting position.
Push-Ups – 10–15 Reps
Keep your body in a straight line as you lower your chest toward the floor. Push through your hands to return to the starting position.
Modify the movement by performing push-ups from your knees if necessary.
Reverse Lunges – 10 Per Leg
Step backward with one leg and lower your body under control. Push through the front foot to return to standing before switching sides.
Plank – 30–45 Seconds
Keep your core tight and your body aligned from your shoulders through your hips and legs.
Rest for approximately 60 seconds after each round.
Circuit 2: Conditioning
Complete 3 rounds.
Mountain Climbers – 30 Seconds
Start in a push-up position and alternate driving your knees toward your chest. Maintain control while gradually increasing your pace.
Jumping Jacks – 30 Seconds
Perform controlled jumping jacks while maintaining a steady rhythm.
Burpees – 30 Seconds
Lower your hands to the floor, move your feet back, return to a standing position, and finish with a jump.
Use a step-back variation if you’re new to the movement.
High Knees – 30 Seconds
Run in place while driving your knees upward. Keep your core engaged and maintain a quick but controlled pace.
Rest for 60–90 seconds before repeating the circuit.
Circuit 3: Plyometrics and Athletic Movement
Plyometric training is another component associated with Holender’s STRONGER programming.
Complete 2–3 rounds.
Squat Jumps – 8 Reps
Lower into a controlled squat before explosively jumping upward. Land softly and immediately prepare for the next repetition.
Lateral Bounds – 8 Per Side
Jump laterally from one leg to the other while maintaining control of your landing.
Skater Hops – 10 Per Side
Move from side to side while using your legs and core to control each landing.
Explosive Push-Ups – 5–8 Reps
Perform a push-up with enough force to move your hands off the ground. If this is too difficult, perform standard push-ups at a faster controlled tempo.
Core Finisher
Complete the following for 2 rounds:
- Jackknifes – 10 reps
- Plank extensions – 10 reps
- Straight-leg raises – 10 reps
- Mountain climbers – 20 reps
Holender has previously incorporated exercises such as jackknifes, plank extensions, and other bodyweight core movements into his workout content.
Mobility and Recovery
Don’t finish every workout by immediately walking away.
Spend 5–10 minutes cooling down with controlled mobility work.
Try:
- Hip flexor stretch
- Hamstring stretch
- Quad stretch
- Thoracic rotations
- Calf stretch
- Child’s pose
- Deep breathing
Mobility and recovery are important components of athletic training, and Holender’s STRONGER programming has included dedicated recovery and flexibility sessions.
How Often Should You Do a Nicky Holender-Inspired Workout?
For most people, 2–4 sessions per week can provide a good starting point, depending on fitness level and what other training you’re doing.
You don’t need to perform high-intensity training every day. A balanced program can include strength days, conditioning sessions, mobility work, and recovery days.
For example:
Monday: Full-body strength and conditioning
Tuesday: Mobility or light cardio
Wednesday: Full-body strength and plyometrics
Thursday: Recovery
Friday: Full-body conditioning
Saturday: Sport, walking, or recreational activity
Sunday: Rest
The exact schedule should be adjusted based on your experience, recovery, and goals.
Why Functional Training Matters
One of the major ideas behind Holender’s approach is developing the ability to control your own body.
His training philosophy has emphasized stable positions, bodyweight control, movement quality, and working through different planes of motion.
That can make this style of workout useful beyond simply improving your appearance.
A well-rounded fitness program can help develop:
- Strength
- Cardiovascular conditioning
- Balance
- Coordination
- Mobility
- Agility
- Core stability
- Explosiveness
These qualities are particularly valuable for athletes, but they can also benefit anyone looking to improve general fitness.
The Bottom Line
The Nicky Holender workout approach is about more than simply completing as many exercises as possible. His training background combines strength and conditioning, athletic movement, bodyweight control, HIIT, plyometrics, mobility, and recovery.
A Nicky Holender-inspired workout can give you a challenging full-body session without requiring a gym full of equipment. Start with the basic movements, focus on proper technique, and gradually increase intensity as your conditioning improves.
Most importantly, consistency matters. The goal isn’t to destroy yourself during one workout. It’s to build the strength, conditioning, mobility, and movement skills that allow you to keep training and improving.
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