Full-body and sustained endurance
9 Exercises
Intro
Required equipment
Muscles
Standard
Warm-up
Perform the movement dynamically and with control to prepare the hips, thoracic spine, and shoulders.
4 - 6 Repetitions
Use a stable, controlled range of motion to prepare the legs for the main work.
8 - 10 Repetitions
Standard
Main
Keep this movement outside of a superset to preserve technical quality. Choose a comfortable foot position and a stable movement path. Read more Read less
Keep this movement outside of a superset to preserve technical quality. Choose a comfortable foot position and a stable movement path.
Set
1: 10 - 15 Repetitions
Rest time : 1 minute
Set
2: 10 - 15 Repetitions
Rest time : 1 minute
Set
3: 10 - 15 Repetitions
Rest time : 45 seconds
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Control the descent and keep the shoulders stable despite accumulated fatigue.
Set
1: 10 - 15 Repetitions
Set
2: 10 - 15 Repetitions
Set
3: 10 - 15 Repetitions
Chain without rest
Keep the torso fixed and maintain a steady tempo to prioritize muscular endurance.
Set
1: 10 - 15 Repetitions
Rest time : 1 minute
Set
2: 10 - 15 Repetitions
Rest time : 1 minute
Set
3: 10 - 15 Repetitions
Rest time : 45 seconds
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Use a moderate load and prioritize additional repetitions before increasing the resistance.
Set
1: 12 - 20 Repetitions
Set
2: 12 - 20 Repetitions
Chain without rest
Raise the arms with control and reduce the load if you need to use momentum.
Set
1: 12 - 20 Repetitions
Rest time : 1 minute
Set
2: 12 - 20 Repetitions
Rest time : 30 seconds
Standard
Main
Maintain a brisk, steady walk. Once the upper duration becomes comfortable, slightly increase the incline or speed, then return to the lower duration. Read more Read less
Maintain a brisk, steady walk. Once the upper duration becomes comfortable, slightly increase the incline or speed, then return to the lower duration.
18 minutes - 22 minutes
Standard
Cool-down
Gently stretch the back of the thighs without excessively rounding the lower back.
45 seconds - 1 minute
This workout is part of a complete program.
View program