Maribel’s Whole Body Strength/Endurance Week 1

Giant Set x 3

This block of exercises are focused on developing your overall endurance strength.
Endurance strength training is important to creating/maintaining a baseline for your fitness goals. It improves your anaerobic buffering and aerobic efficiency of tissues. In other words, fantastic for your heart, lungs and circulatory system. Since this week 1, we are keeping the weights light and the reps high. Take the recommended 1 minute rest between exercises and drinking as mush water as you need.

LLT
DB – Offset Squat, Counter Press
reps 20 per side
Tempo controlled
Rest 1m
Set Reps Tempo Rest
1 20 per side Controlled 1m (h:m:s)
2 20 per side Controlled 1m (h:m:s)
3 20 per side Controlled 1m (h:m:s)

Split stance with your feet. Keep shoulders back and down and chest open.

LLT
DB Deadlift to Shoulder Height
reps 20
load light
Tempo controlled
Rest 1m
Set Reps Load Tempo Rest
1 20 Light Controlled 1m (h:m:s)
2 20 Light Controlled 1m (h:m:s)
3 20 Light Controlled 1m (h:m:s)

select a light weight. Sit into squat to reach for dumbbell. Push through both feet to bring the weight to shoulder height.

LLT
1-Arm DB Reverse Fly
reps 20 per side
load light
Tempo controlled
Rest 1m
Set Reps Load Tempo Rest
1 20 per side Light Controlled 1m (h:m:s)
2 20 per side Light Controlled 1m (h:m:s)
3 20 per side Light Controlled 1m (h:m:s)

bring hips back to wall behind you while keeping back flat. This exercise starts with your back shoulder muscle. Focus on squeezing your shoulders together to create the contraction.

LLT
DB OH Overhead Press
reps 20
load light
Tempo controlled
Rest 1m
Set Reps Load Tempo Rest
1 20 Light Controlled 1m (h:m:s)
2 20 Light Controlled 1m (h:m:s)
3 20 Light Controlled 1m (h:m:s)

Stack your ribcage on top of hips. Using only your arms and upper body to press the weights overhead. Bring your biceps to your ears.