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Description

If endurance is what you're after then this is the place. This workout is focused on lower and upper body, then core and abs: getting your heart-rate up while also creating muscular endurance. You'll need a set of modest weights (remember we're going for constant movement) and lots of water. Make sure you stretch the muscles that feel worked once the workout is over. Have fun and go the distance!


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
Tricep Kickbacks
Tricep Kickbacks
1 minute
Reverse Elbow Plank
Reverse Elbow 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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