Full-body endurance and stability
13 Exercises
Intro
Required equipment
No equipment
Muscles
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
This workout is part of a complete program.
View program