LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Metabolic
Workout Blocks
Working Block
Horizontal
DB Bench Press
Set reps
1 10
2 10
3 10
Set time
1 40 secs
2 40 secs
3 40 secs
1-Arm DB Reverse Fly
Set reps
1 10
2 10
3 10
Rotational Squat
Set time
1 40 secs
2 40 secs
3 40 secs
ViPR PRO – Anterior Lunge, OH Lift
Set reps
1 10
2 10
3 10
Push Up
Set time
1 40 secs
2 40 secs
3 40 secs
DB Split Stance Unilateral Deadlift
Set reps
1 10
2 10
3 10

[Bee] Move Well, Move Strong to Live Better (Strength Endurance)

Workout
Mechanical
Metabolic
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

As everyday athletes, we will require strength endurance for our daily lives. Imagine having to lug the grocery bags from the supermarket, carrying a baby/ toddler for long period of time, and even performing household chores, or even cooking (eg frying and stirring food in a pot for minutes).

Workout Blocks

Working Block
Horizontal Loading

Take a 1 min break in between sets. Each exercise to be performed on each side of the body (as appropriate).

LLT
DB Bench Press
Set Reps
1 10
2 10
3 10

Pick an appropriate weight. Start with lighter weights for beginners and slowly progress over the weeks.

Set Time
1 40 secs h:m:s
2 40 secs h:m:s
3 40 secs h:m:s
LLT
1-Arm DB Reverse Fly
Set Reps
1 10
2 10
3 10
UMT
Rotational Squat
Set Time
1 40 secs h:m:s
2 40 secs h:m:s
3 40 secs h:m:s
LLT
ViPR PRO – Anterior Lunge, OH Lift
Set Reps
1 10
2 10
3 10
ULT
Push Up
Set Time
1 40 secs h:m:s
2 40 secs h:m:s
3 40 secs h:m:s
LLT
DB Split Stance Unilateral Deadlift
Set Reps
1 10
2 10
3 10