Leg and cardiovascular endurance | FitMetrics

Leg and cardiovascular endurance

9 Exercises

Required equipment

Guided machines Dumbbell Cable Ankle weights Elliptical

Muscles

Quadriceps Glutes Hamstrings Calves

Standard

Warm-up

Squat without equipment View exercise

Use a comfortable range of motion to prepare the knees and hips before loading.

12 - 15 Repetitions

Glute Bridge View exercise

Activate the glutes without excessively arching the lower back.

12 - 15 Repetitions

Superset

Main

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

Leg Press View exercise

Keep the knees aligned with the feet and control the descent without allowing the hips to lift.

Set 1: 12 - 15 Repetitions

Set 2: 12 - 15 Repetitions

Set 3: 12 - 15 Repetitions

Chain without rest

Hamstring Curl Machine View exercise

Maintain a controlled hamstring contraction and avoid jerky movements.

Set 1: 12 - 20 Repetitions Rest time : 1 minute

Set 2: 12 - 20 Repetitions Rest time : 1 minute

Set 3: 12 - 20 Repetitions Rest time : 45 seconds

Superset

Main

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

Dumbbell Romanian Deadlift View exercise

Keep the back stable and stop the descent as soon as a neutral position can no longer be maintained.

Set 1: 10 - 15 Repetitions

Set 2: 10 - 15 Repetitions

Set 3: 10 - 15 Repetitions

Chain without rest

Cable Glute Kickback View exercise

Work without momentum. Progress by adding repetitions before increasing the load.

Set 1: 12 - 20 Repetitions Rest time : 1 minute

Set 2: 12 - 20 Repetitions Rest time : 45 seconds

Standard

Main

Standing Calf Raises View exercise

Maintain a controlled range of motion and prioritize additional repetitions before increasing the load.

Set 1: 15 - 20 Repetitions Rest time : 1 minute

Set 2: 15 - 20 Repetitions Rest time : 30 seconds

Elliptical Trainer View exercise

Work at a moderate, steady intensity. Once you can complete the upper duration without a noticeable drop in pace, slightly increase the resistance and then return to the lower duration. Read more

Work at a moderate, steady intensity. Once you can complete the upper duration without a noticeable drop in pace, slightly increase the resistance and then return to the lower duration.

Set 1: 18 minutes - 22 minutes

Standard

Cool-down

Quadriceps Stretch View exercise

Stretch the quadriceps without pain and without pulling forcefully on the knee.

45 seconds - 1 minute

This workout is part of a complete program.

View program

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