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Description

If endurance is what you're after then you're in the right place. Go Long! works lower to upper then core and abs: a great way to get your heart-rate up while creating muscular endurance. Grab a set of modest weights (allowing for constant movement not super-human strength) and lots of water. A warm-up is included but no cool down. Be sure you stretch the muscles that feel worked after the workout. Have fun and go long!


Exercises

Set 1: 1 round
Walking High Knees
Walking High Knees
30 seconds
Single Leg Balance with Leg Swings
Single Leg Balance with Leg Swings
30 seconds
Forward Shoulder Rolls
Forward Shoulder Rolls
15 seconds
Backward Shoulder Rolls
Backward Shoulder Rolls
15 seconds
Rotating Lunges
Rotating Lunges
45 seconds
Plank
Plank
1 minute
Transition
Transition
10 seconds

Set 2: 2 rounds
Gate Swings
Gate Swings
1 minute
Dragon Squats
Dragon Squats
1 minute
Hip Flexor & Extension
Hip Flexor & Extension
1 minute
High Knees
High Knees
1 minute
Transition
Transition
30 seconds
Ts
Ts
1 minute
Reverse Plank
Reverse Plank
1 minute
Plank with Shoulder Taps
Plank with Shoulder Taps
1 minute
Push-up Knee Tucks
Push-up Knee Tucks
45 seconds
Transition
Transition
30 seconds
Hollow Body Holds
Hollow Body Holds
45 seconds
Double Crunches
Double Crunches
1 minute
Bicycle Crunches
Bicycle Crunches
1 minute
Mountain Climbers
Mountain Climbers
1 minute
Rest
Rest
45 seconds

Set 3: 1 round
High Fives
High Fives
5 seconds


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