Full-body muscular endurance

Standard

Warm-up

Perform controlled circles in both directions without shrugging your shoulders. Reduce the range of motion if discomfort occurs. Read more

Perform controlled circles in both directions without shrugging your shoulders. Reduce the range of motion if discomfort occurs.

30 seconds - 40 seconds

Leg Swings View exercise

Alternate legs with a progressively increasing, controlled range of motion. Use a stable support if needed.

30 seconds - 40 seconds

Inchworms View exercise

Walk your hands forward into a plank position, then return. Bend your knees slightly if needed.

5 - 7 Repetitions

Circuit 4 rounds

Main

Do each exercise one after another. When you finish the list, rest then start again.

Squat without equipment View exercise

Keep your knees aligned with your feet and use a controlled range of motion. Progress toward the upper end of the range, then make the movement slightly more demanding with a slower descent or a pause at the bottom. Read more

Keep your knees aligned with your feet and use a controlled range of motion. Progress toward the upper end of the range, then make the movement slightly more demanding with a slower descent or a pause at the bottom.

Round 1: 15 - 25 Repetitions

Round 2: 15 - 25 Repetitions

Round 3: 15 - 25 Repetitions

Round 4: 15 - 25 Repetitions

Chain without rest

Push-up View exercise

Keep your core braced and your elbows angled slightly backward. Use the Knee Push-Up if needed. Once you can perform the upper end of the range with good control, use a slower tempo or pause at the bottom. Read more

Keep your core braced and your elbows angled slightly backward. Use the Knee Push-Up if needed. Once you can perform the upper end of the range with good control, use a slower tempo or pause at the bottom.

Round 1: 8 - 15 Repetitions

Round 2: 8 - 15 Repetitions

Round 3: 8 - 15 Repetitions

Round 4: 8 - 15 Repetitions

Chain without rest

Reverse lunge View exercise

Perform the prescribed range on each leg with a stable front foot. Reduce the range of motion if needed. A pause at the bottom can increase difficulty. Progress from the lower to the upper end of the repetition range. Once you have mastered the upper end of the range for two exposures, use a slightly more difficult tempo, range of motion, or variation, then return to the lower end of the range. If repeated failure occurs, return to the lower end of the range or use the indicated regression. Read more

Perform the prescribed range on each leg with a stable front foot. Reduce the range of motion if needed. A pause at the bottom can increase difficulty. Progress from the lower to the upper end of the repetition range. Once you have mastered the upper end of the range for two exposures, use a slightly more difficult tempo, range of motion, or variation, then return to the lower end of the range. If repeated failure occurs, return to the lower end of the range or use the indicated regression.

Round 1: 10 - 16 Repetitions

Round 2: 10 - 16 Repetitions

Round 3: 10 - 16 Repetitions

Round 4: 10 - 16 Repetitions

Chain without rest

Mountain Climber View exercise

Maintain a steady pace without trying to sprint. Progress toward the upper end of the duration range only if your pelvis remains stable and your breathing stays controlled. Progression is limited to duration or a better-controlled variation, without turning the exercise into a maximal effort. Read more

Maintain a steady pace without trying to sprint. Progress toward the upper end of the duration range only if your pelvis remains stable and your breathing stays controlled. Progression is limited to duration or a better-controlled variation, without turning the exercise into a maximal effort.

Round 1: 35 seconds - 55 seconds Rest time : 1 minute

Round 2: 35 seconds - 55 seconds Rest time : 1 minute

Round 3: 35 seconds - 55 seconds Rest time : 1 minute

Round 4: 35 seconds - 55 seconds Rest time : 1 minute

1 minute rest between each round

Repeat 4 times

1 minute rest

Superset

Main

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

Prone Y Raise View exercise

Raise your arms diagonally without arching your lower back. Keep the movement slow and add a brief pause at the top once you have mastered the upper end of the range. Read more

Raise your arms diagonally without arching your lower back. Keep the movement slow and add a brief pause at the top once you have mastered the upper end of the range.

Set 1: 12 - 18 Repetitions

Set 2: 12 - 18 Repetitions

Chain without rest

Glute Bridge View exercise

Finish each repetition with hip extension without hyperextending your lower back. Increase difficulty with a longer pause at the top. Progress from the lower to the upper end of the repetition range. Once you have mastered the upper end of the range for two exposures, use a slightly more difficult tempo, range of motion, or variation, then return to the lower end of the range. If repeated failure occurs, return to the lower end of the range or use the indicated regression. Read more

Finish each repetition with hip extension without hyperextending your lower back. Increase difficulty with a longer pause at the top. Progress from the lower to the upper end of the repetition range. Once you have mastered the upper end of the range for two exposures, use a slightly more difficult tempo, range of motion, or variation, then return to the lower end of the range. If repeated failure occurs, return to the lower end of the range or use the indicated regression.

Set 1: 15 - 25 Repetitions

Set 2: 15 - 25 Repetitions Rest time : 1 minute

Standard

Cool-down