Full body – strength endurance

Standard

Warm-up

Incline Treadmill Walking View exercise

Walk at a gradually increasing pace to raise body temperature without fatiguing the legs.

3 minutes - 4 minutes

Arm Circles View exercise

Perform controlled circles in both directions to prepare the shoulders.

10 - 15 Repetitions

Standard

Main

Trap Bar Deadlift View exercise

Keep two repetitions in reserve and maintain a steady tempo; stop the set if your back rounds or your technique deteriorates. Read more

Keep two repetitions in reserve and maintain a steady tempo; stop the set if your back rounds or your technique deteriorates.

Set 1: 8 - 10 Repetitions Rest time : 1 minute

Set 2: 8 - 10 Repetitions Rest time : 1 minute

Set 3: 8 - 10 Repetitions Rest time : 1 minute

Superset

Main

Do each exercise back to back without resting between them. Rest after completing the pair.

Incline Dumbbell Press View exercise

Use a load you can control across all sets and maintain a stable movement path to combine training volume with endurance. Read more

Use a load you can control across all sets and maintain a stable movement path to combine training volume with endurance.

Set 1: 10 - 12 Repetitions

Set 2: 10 - 12 Repetitions

Set 3: 10 - 12 Repetitions

Chain without rest

Dumbbell Incline Row View exercise

Keep your chest supported and avoid momentum to train the back without unnecessary lower-back fatigue.

Set 1: 10 - 12 Repetitions Rest time : 1 minute

Set 2: 10 - 12 Repetitions Rest time : 1 minute

Set 3: 10 - 12 Repetitions Rest time : 1 minute

Superset

Main

Do each exercise back to back without resting between them. Rest after completing the pair.

Dumbbell Goblet Bulgarian Split Squat View exercise

Count repetitions per leg and use stable support; reduce the load if balance becomes more limiting than your leg strength. Read more

Count repetitions per leg and use stable support; reduce the load if balance becomes more limiting than your leg strength.

Set 1: 10 - 12 Repetitions

Set 2: 10 - 12 Repetitions

Set 3: 10 - 12 Repetitions

Chain without rest

Cable Wood Chop View exercise

Count repetitions on each side and keep your pelvis stable to develop core endurance without sudden movement.

Set 1: 12 - 15 Repetitions Rest time : 45 seconds

Set 2: 12 - 15 Repetitions Rest time : 45 seconds

Set 3: 12 - 15 Repetitions Rest time : 1 minute

Standard

Main

Stair climber View exercise

Maintain a continuous pace without leaning heavily on the handles. Progress through the duration range first; once you can complete 12 minutes comfortably, slightly increase the level and restart near 10 minutes. Read more

Maintain a continuous pace without leaning heavily on the handles. Progress through the duration range first; once you can complete 12 minutes comfortably, slightly increase the level and restart near 10 minutes.

10 minutes - 12 minutes

Standard

Cool-down