This Muscle Strength Endurance routine hits all of the major body parts. Mechanically most of the exercises focus on Linear-based movements to help isolate stress into specific muscle groups.
Muscle Strength Endurance: Total Body 1
Workout
Mechanical
No Themes Assigned
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
Workout Blocks
Total Body Strength Endurance
Circuit
x 2
Circuit these 8 exercises, maintaining a moderate-low intensity with each exercise, minimal rest between exercises and high reps to build muscular endurance.
ULT
Elevated 1 Arm Plank with Reach
reps
20
load
light
Tempo
controlled
Rest
15s
reps
20
load
light
Tempo
controlled
Rest
15s
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20 | Light | Controlled | 15s (h:m:s) |
| 2 | 20 | Light | Controlled | 15s (h:m:s) |
LLT
KB Goblet Sumo Squat
reps
20
load
light
Tempo
controlled
Rest
15s
reps
20
load
light
Tempo
controlled
Rest
15s
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20 | Light | Controlled | 15s (h:m:s) |
| 2 | 20 | Light | Controlled | 15s (h:m:s) |
It is ok to perform these exercise with a Db.
ULT
Push Up
reps
20
load
light
Tempo
controlled
Rest
15s
reps
20
load
light
Tempo
controlled
Rest
15s
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20 | Light | Controlled | 15s (h:m:s) |
| 2 | 20 | Light | Controlled | 15s (h:m:s) |
LLT
DB Bentover Row
reps
20
load
light
Tempo
controlled
Rest
15s
reps
20
load
light
Tempo
controlled
Rest
15s
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20 | Light | Controlled | 15s (h:m:s) |
| 2 | 20 | Light | Controlled | 15s (h:m:s) |
UMT
Side Lunge
reps
20
load
light
Tempo
controlled
Rest
15s
reps
20
load
light
Tempo
controlled
Rest
15s
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20 | Light | Controlled | 15s (h:m:s) |
| 2 | 20 | Light | Controlled | 15s (h:m:s) |
LLT
DB Scaption
reps
20
load
light
Tempo
controlled
Rest
15s
reps
20
load
light
Tempo
controlled
Rest
15s
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20 | Light | Controlled | 15s (h:m:s) |
| 2 | 20 | Light | Controlled | 15s (h:m:s) |
Cool Down Blocks
Cool Down Block
Horizontal Loading
LAR
ULT
Ankle Squash with Lateral breathing RP
Restful pose, stretch for the quads and breathing conditioning
| Set | Time | Tempo |
|---|---|---|
| 1 | 2min h:m:s | Controlled |
| 2 | h:m:s | Controlled |
| 3 | h:m:s | Controlled |
Take 3 breaths per minute while holding this posture. Hold posture as long as possible before becoming too uncomfortable.