Build your endurance without equipment
Intro
A bodyweight program designed to build muscular and cardiovascular endurance through four balanced, progressive workouts that can be done anywhere.
A structured program designed to build solid bodyweight endurance without relying on a gym or specific equipment.
Who is this program for?
It is designed for intermediate trainees who want to improve their ability to sustain effort by combining muscular endurance, core stability, and bodyweight cardiovascular conditioning.
Weekly structure
- Monday: full-body endurance and core stability.
- Wednesday: upper body, core, and repeated-effort capacity.
- Friday: leg endurance and posterior chain.
- Saturday: full-body conditioning and bodyweight cardio.
Equipment and setup
No training equipment is required. A clear floor space and a stable wall are sufficient. Without a bar, straps, resistance bands, or a reliable anchor point, true upper-body pulling cannot be programmed safely; the program therefore places greater emphasis on the rear deltoids and upper back using floor-based raises. For exercises without external load, progression is achieved first through repetitions or time, then through range of motion or a more challenging variation specified in the notes.
Monday : Full-body endurance and stability
13 Exercises
Standard
Warm-up
Gradually increase the pace to raise your heart rate without fatiguing your legs before the main work.
45 seconds
Use a comfortable, controlled range of motion to prepare the shoulders for repeated pushing.
30 seconds
Keep the set easy and well away from failure, using it only to prepare the hips, knees, and breathing.
10 - 12 Repetitions
Circuit
4 rounds
Main
Do each exercise one after another. When you finish the list, rest then start again.
Keep about two repetitions in reserve and maintain a stable shoulder-to-hip line. Use a knee-supported variation if technique breaks down, or a variation with a pause at the bottom if 20 repetitions remain easy. Read more Read less
Keep about two repetitions in reserve and maintain a stable shoulder-to-hip line. Use a knee-supported variation if technique breaks down, or a variation with a pause at the bottom if 20 repetitions remain easy.
Round
1: 12 - 20 Repetitions
Round
2: 12 - 20 Repetitions
Round
3: 12 - 20 Repetitions
Round
4: 12 - 20 Repetitions
Chain without rest
Maintain a steady tempo, keep the knees aligned with the feet, and use a controlled range of motion. Slow the descent or add a pause at the bottom if the top of the rep range becomes too easy. Read more Read less
Maintain a steady tempo, keep the knees aligned with the feet, and use a controlled range of motion. Slow the descent or add a pause at the bottom if the top of the rep range becomes too easy.
Round
1: 18 - 30 Repetitions
Round
2: 18 - 30 Repetitions
Round
3: 18 - 30 Repetitions
Round
4: 18 - 30 Repetitions
Chain without rest
Count repetitions per leg. Keep your torso stable and reduce the range of motion if the knee becomes uncomfortable.
Round
1: 10 - 16 Repetitions
Round
2: 10 - 16 Repetitions
Round
3: 10 - 16 Repetitions
Round
4: 10 - 16 Repetitions
Chain without rest
Keep the pelvis stable and choose a sustainable pace. Slow down if the shoulders or lower back lose position.
Round
1: 30 seconds - 45 seconds
Round
2: 30 seconds - 45 seconds
Round
3: 30 seconds - 45 seconds
Round
4: 30 seconds - 45 seconds
Chain without rest
Brace your abs and glutes without holding your breath. Switch to the knees if your lower-back position deteriorates.
Round
1: 30 seconds - 50 seconds
Rest time : 1 minute
Round
2: 30 seconds - 50 seconds
Rest time : 1 minute
Round
3: 30 seconds - 50 seconds
Rest time : 1 minute
Round
4: 30 seconds - 50 seconds
Rest time : 2 minutes
1 minute rest between each round
Repeat 4 times
2 minutes rest
Standard
Main
Pause for a clear contraction at the top without arching your back. Progress to the single-leg variation once 25 repetitions are easy with stable technique. Read more Read less
Pause for a clear contraction at the top without arching your back. Progress to the single-leg variation once 25 repetitions are easy with stable technique.
Set
1: 15 - 25 Repetitions
Rest time : 45 seconds
Set
2: 15 - 25 Repetitions
Rest time : 45 seconds
Set
3: 15 - 25 Repetitions
Rest time : 45 seconds
Lift your arms and legs without forcing lumbar extension. Reduce the range of motion if you feel compression in the lower back. Read more Read less
Lift your arms and legs without forcing lumbar extension. Reduce the range of motion if you feel compression in the lower back.
Set
1: 12 - 20 Repetitions
Rest time : 45 seconds
Set
2: 12 - 20 Repetitions
Rest time : 45 seconds
Set
3: 12 - 20 Repetitions
Rest time : 45 seconds
Count repetitions per side. Keep the ribs down and the lower back stable; reduce the leg range of motion if you lose this control. Read more Read less
Count repetitions per side. Keep the ribs down and the lower back stable; reduce the leg range of motion if you lose this control.
Set
1: 8 - 12 Repetitions
Rest time : 45 seconds
Set
2: 8 - 12 Repetitions
Rest time : 45 seconds
Set
3: 8 - 12 Repetitions
Standard
Cool-down
Hold for 30 seconds per side without arching your back to release the hips after squats and lunges.
30 seconds
Hold for 30 seconds per side without shrugging the shoulder to relax the shoulder girdle after pushing and core work.
30 seconds
Wednesday : Upper-body and upper-back endurance
12 Exercises
Standard
Warm-up
Use a moderate pace to gradually warm up without turning the warm-up into a maximal effort.
40 seconds
Keep your arms straight and move only the shoulder blades to prepare the shoulder girdle for repeated pushing.
10 - 12 Repetitions
Use a gentle, controlled rotation without forcing lumbar range of motion.
30 seconds
Circuit
4 rounds
Main
Do each exercise one after another. When you finish the list, rest then start again.
Control the descent and keep your head between your arms. Reduce the incline if the shoulders fatigue too quickly, or gradually increase the range of motion once the top of the rep range is mastered. Read more Read less
Control the descent and keep your head between your arms. Reduce the incline if the shoulders fatigue too quickly, or gradually increase the range of motion once the top of the rep range is mastered.
Round
1: 8 - 15 Repetitions
Round
2: 8 - 15 Repetitions
Round
3: 8 - 15 Repetitions
Round
4: 8 - 15 Repetitions
Chain without rest
Keep the elbows angled back and the core braced. Switch to the knees if movement quality declines; increase the range of motion or choose a more challenging variation once the top of the rep range becomes easy. Read more Read less
Keep the elbows angled back and the core braced. Switch to the knees if movement quality declines; increase the range of motion or choose a more challenging variation once the top of the rep range becomes easy.
Round
1: 8 - 15 Repetitions
Round
2: 8 - 15 Repetitions
Round
3: 8 - 15 Repetitions
Round
4: 8 - 15 Repetitions
Chain without rest
Lying face down, raise your arms into a Y without shrugging your shoulders or arching your back. Add a brief pause at the top if 20 repetitions remain easy and controlled. Read more Read less
Lying face down, raise your arms into a Y without shrugging your shoulders or arching your back. Add a brief pause at the top if 20 repetitions remain easy and controlled.
Round
1: 12 - 20 Repetitions
Round
2: 12 - 20 Repetitions
Round
3: 12 - 20 Repetitions
Round
4: 12 - 20 Repetitions
Chain without rest
Keep your lower back on the floor. Bend the knees to make the exercise easier; extend the legs or arms farther once you can hold 40 seconds with steady breathing. Read more Read less
Keep your lower back on the floor. Bend the knees to make the exercise easier; extend the legs or arms farther once you can hold 40 seconds with steady breathing.
Round
1: 20 seconds - 40 seconds
Rest time : 1 minute
Round
2: 20 seconds - 40 seconds
Rest time : 1 minute
Round
3: 20 seconds - 40 seconds
Rest time : 1 minute
Round
4: 20 seconds - 40 seconds
Rest time : 2 minutes
1 minute rest between each round
Repeat 4 times
2 minutes rest
Circuit
3 rounds
Main
Do each exercise one after another. When you finish the list, rest then start again.
Keep the elbows bent in a W shape and gently draw the shoulder blades together without shrugging. Add a pause at the end of the range when the top of the rep range becomes easy. Read more Read less
Keep the elbows bent in a W shape and gently draw the shoulder blades together without shrugging. Add a pause at the end of the range when the top of the rep range becomes easy.
Round
1: 12 - 20 Repetitions
Round
2: 12 - 20 Repetitions
Round
3: 12 - 20 Repetitions
Chain without rest
Move forward slowly with the knees close to the floor and the pelvis stable. Reduce the duration if the shoulders fatigue before the core; increase the duration only if posture remains consistent. Read more Read less
Move forward slowly with the knees close to the floor and the pelvis stable. Reduce the duration if the shoulders fatigue before the core; increase the duration only if posture remains consistent.
Round
1: 25 seconds - 40 seconds
Round
2: 25 seconds - 40 seconds
Round
3: 25 seconds - 40 seconds
Chain without rest
Stay smooth rather than maximal. Remove the jump if the impact becomes uncomfortable; first increase repetitions within the prescribed range before trying to move faster. Read more Read less
Stay smooth rather than maximal. Remove the jump if the impact becomes uncomfortable; first increase repetitions within the prescribed range before trying to move faster.
Round
1: 6 - 12 Repetitions
Rest time : 1 minute
Round
2: 6 - 12 Repetitions
Rest time : 1 minute
Round
3: 6 - 12 Repetitions
Rest time : 1 minute
1 minute rest between each round
Repeat 3 times
1 minute rest
Standard
Cool-down
Hold for 30 seconds per side without shrugging the shoulder or causing pain.
30 seconds
Use a gentle stretch on each side after the pushing volume without pulling hard on the elbow.
30 seconds
Friday : Leg and posterior-chain endurance
13 Exercises
Standard
Warm-up
Use a light to moderate pace to prepare the knees and gradually raise body temperature.
40 seconds
Perform repetitions per leg with a gradually increasing range of motion and no abrupt movements.
10 - 12 Repetitions
Perform a slow warm-up set on each side with a moderate range of motion and the whole foot planted.
6 - 8 Repetitions
Circuit
4 rounds
Main
Do each exercise one after another. When you finish the list, rest then start again.
Count repetitions per leg. Keep your base stable and reduce the range of motion if the front knee becomes uncomfortable.
Round
1: 10 - 18 Repetitions
Round
2: 10 - 18 Repetitions
Round
3: 10 - 18 Repetitions
Round
4: 10 - 18 Repetitions
Chain without rest
Count repetitions per side and keep the pelvis level. Return to the bilateral Glute Bridge if the hamstrings cramp or the pelvis rotates. Read more Read less
Count repetitions per side and keep the pelvis level. Return to the bilateral Glute Bridge if the hamstrings cramp or the pelvis rotates.
Round
1: 10 - 18 Repetitions
Round
2: 10 - 18 Repetitions
Round
3: 10 - 18 Repetitions
Round
4: 10 - 18 Repetitions
Chain without rest
Rise high onto the ball of the foot and lower fully. Progress to the top of the rep range first, then switch to one leg if full range of motion remains easy. Read more Read less
Rise high onto the ball of the foot and lower fully. Progress to the top of the rep range first, then switch to one leg if full range of motion remains easy.
Round
1: 20 - 30 Repetitions
Round
2: 20 - 30 Repetitions
Round
3: 20 - 30 Repetitions
Round
4: 20 - 30 Repetitions
Chain without rest
Choose a comfortable depth and keep your back against the wall. Progress by duration first; if the upper end of the time range becomes easy, increase the depth slightly without pain. Read more Read less
Choose a comfortable depth and keep your back against the wall. Progress by duration first; if the upper end of the time range becomes easy, increase the depth slightly without pain.
Round
1: 30 seconds - 55 seconds
Round
2: 30 seconds - 55 seconds
Round
3: 30 seconds - 55 seconds
Round
4: 30 seconds - 55 seconds
Chain without rest
Use a brisk but controlled pace to train cardiovascular endurance. Reduce knee height if the impact becomes excessive.
Round
1: 30 seconds - 45 seconds
Rest time : 1 minute
Round
2: 30 seconds - 45 seconds
Rest time : 1 minute
Round
3: 30 seconds - 45 seconds
Rest time : 1 minute
Round
4: 30 seconds - 45 seconds
Rest time : 2 minutes
1 minute rest between each round
Repeat 4 times
2 minutes rest
Standard
Main
Push the hips back with a neutral spine. Progress through repetitions first, then use a deeper descent if you can maintain the same control. Read more Read less
Push the hips back with a neutral spine. Progress through repetitions first, then use a deeper descent if you can maintain the same control.
Set
1: 15 - 25 Repetitions
Rest time : 45 seconds
Set
2: 15 - 25 Repetitions
Rest time : 45 seconds
Set
3: 15 - 25 Repetitions
Rest time : 45 seconds
Count repetitions per side and keep the foot of the bent leg firmly planted. Increase the range of motion only if mobility remains comfortable. Read more Read less
Count repetitions per side and keep the foot of the bent leg firmly planted. Increase the range of motion only if mobility remains comfortable.
Set
1: 10 - 16 Repetitions
Rest time : 45 seconds
Set
2: 10 - 16 Repetitions
Rest time : 45 seconds
Set
3: 10 - 16 Repetitions
Rest time : 45 seconds
Aim for quiet, stable landings. Replace with Bodyweight Squat if the impact becomes uncomfortable or technique deteriorates. Read more Read less
Aim for quiet, stable landings. Replace with Bodyweight Squat if the impact becomes uncomfortable or technique deteriorates.
Set
1: 8 - 15 Repetitions
Rest time : 1 minute
Set
2: 8 - 15 Repetitions
Rest time : 1 minute
Set
3: 8 - 15 Repetitions
Standard
Cool-down
Hold for 30 seconds per side with the knees close together and the pelvis neutral.
30 seconds
Use a gentle stretch on each side without excessively rounding the back or forcing the range of motion.
30 seconds
Saturday : Full-body bodyweight conditioning
14 Exercises
Standard
Warm-up
Start at low intensity, then gradually speed up to prepare for the workout without unnecessary fatigue.
45 seconds
Walk the hands forward with control and keep the hips stable to prepare the shoulders, core, and posterior chain.
5 - 8 Repetitions
Perform the total repetitions at an easy pace, solely to prepare the legs and coordinate your stride.
8 - 10 Repetitions
Circuit
4 rounds
Main
Do each exercise one after another. When you finish the list, rest then start again.
Work at a pace you can repeat across every round. Remove the jump if the impact is uncomfortable without sacrificing movement fluidity. Read more Read less
Work at a pace you can repeat across every round. Remove the jump if the impact is uncomfortable without sacrificing movement fluidity.
Round
1: 6 - 12 Repetitions
Round
2: 6 - 12 Repetitions
Round
3: 6 - 12 Repetitions
Round
4: 6 - 12 Repetitions
Chain without rest
Maintain the same range of motion in every round. Switch to the knees if the final repetitions become incomplete.
Round
1: 10 - 18 Repetitions
Round
2: 10 - 18 Repetitions
Round
3: 10 - 18 Repetitions
Round
4: 10 - 18 Repetitions
Chain without rest
Count total repetitions and maintain a steady stride. Shorten the step length if the knees become uncomfortable.
Round
1: 16 - 24 Repetitions
Round
2: 16 - 24 Repetitions
Round
3: 16 - 24 Repetitions
Round
4: 16 - 24 Repetitions
Chain without rest
Maintain a steady pace with the pelvis stable. Choose a speed you can sustain without substantially shortening the range of motion. Read more Read less
Maintain a steady pace with the pelvis stable. Choose a speed you can sustain without substantially shortening the range of motion.
Round
1: 30 seconds - 50 seconds
Round
2: 30 seconds - 50 seconds
Round
3: 30 seconds - 50 seconds
Round
4: 30 seconds - 50 seconds
Chain without rest
Keep the abs engaged and breathe normally. Reduce the duration as soon as the lower back begins to arch.
Round
1: 30 seconds - 50 seconds
Rest time : 1 minute
Round
2: 30 seconds - 50 seconds
Rest time : 1 minute
Round
3: 30 seconds - 50 seconds
Rest time : 1 minute
Round
4: 30 seconds - 50 seconds
Rest time : 2 minutes
1 minute rest between each round
Repeat 4 times
2 minutes rest
Circuit
3 rounds
Main
Do each exercise one after another. When you finish the list, rest then start again.
Count the total jumps and stabilize every landing. Reduce the lateral range if knee control decreases.
Round
1: 12 - 20 Repetitions
Round
2: 12 - 20 Repetitions
Round
3: 12 - 20 Repetitions
Chain without rest
Keep the hips slightly elevated and move with short steps. Reduce the duration if you experience shoulder or wrist discomfort. Read more Read less
Keep the hips slightly elevated and move with short steps. Reduce the duration if you experience shoulder or wrist discomfort.
Round
1: 20 seconds - 35 seconds
Round
2: 20 seconds - 35 seconds
Round
3: 20 seconds - 35 seconds
Chain without rest
Lift the arms and legs through a moderate range without compressing the lower back. Add a brief pause at the top once 20 repetitions are performed with clean technique. Read more Read less
Lift the arms and legs through a moderate range without compressing the lower back. Add a brief pause at the top once 20 repetitions are performed with clean technique.
Round
1: 12 - 20 Repetitions
Round
2: 12 - 20 Repetitions
Round
3: 12 - 20 Repetitions
Chain without rest
Use short, quick steps with a relaxed upper body. Progress through duration within the prescribed range first, then slightly increase the pace without losing coordination. Read more Read less
Use short, quick steps with a relaxed upper body. Progress through duration within the prescribed range first, then slightly increase the pace without losing coordination.
Round
1: 25 seconds - 40 seconds
Rest time : 1 minute
Round
2: 25 seconds - 40 seconds
Rest time : 1 minute
Round
3: 25 seconds - 40 seconds
Rest time : 1 minute
1 minute rest between each round
Repeat 3 times
1 minute rest
Standard
Cool-down
Use a light stretch after the pushing work without forcing the shoulder backward.
30 seconds
Hold for 30 seconds per side, keeping the heel on the floor and the knee in a comfortable position.
30 seconds