Endurance Circuit

Goal: This circuit mixes upper body, core, and lower body. The upper/lower body strength sets are a little longer than usual (1:40), so this one is geared toward building muscular endurance. There's a little bit of HIIT (burpees!) added in there to keep your heart rate up. There are variations of each exercises depending on skill level and equipment available. It is written as a 45 minute workout, repeating the core set 2x's and the lower/upper set 2x's, but you can do more or less. 

Equipment: (optional) TRX, dumbbells (5-20 lbs.)

Time: 45 minutes

Warm-Up 

(5-8 minutes)

• Pelvic Circles - 10 circles each direction
• Runner's Lunge with a twist - hold 30 seconds, then raise the outside arm and hold for another 30 sec. Switch legs and repeat

• Walking quad stretch - 8-10 reps each leg

• Walking knee-to-chest stretch - 8-10 reps each leg. Pull your knee to your chest, take a step forward. Repeat with the other leg.

• Caterpillar - 10 reps

Core Set

(10 minutes)

Hold each exercise below for 45 seconds. Take 15 seconds to rest and/or move to the next exercise.

Repeat this set 2x's.

• Plank with front arm reach - Get in a low plank position (elbows on the ground). Reach one arm out in front of you, tap your fingers on the ground, then return it to its starting position. Repeat on the other side. Alternate taps as quickly as possible. If you can't do the taps, just hold the plank.

• Plank with side dip - Dip on one side for 45 sec. Rest 15 sec. Repeat on the other side. For an easier version, rest your lower leg on the ground and bend the leg at a 90-degree angle. For a more advanced version, reach your un-rested arm up and then twist it in front of your body and under your waist.

• Bird Dog (with crunch) - Do as many reps as you can on one side for 45 sec. Rest 15 sec. Repeat on the other side. Make it slow and controlled. The goal is balance. Instead of doing the crunches sometime, see if you can hold each side for 10-15 seconds. 

 

Lower/Upper Body Set

(25 minutes)

Do each exercise below for 1:40. Rest for 20 seconds while you get set up for the next one. 

Repeat the set 2x's. Rest for 1-2 minutes between sets.

• Push-ups - You can do regular push-ups or with your knees on the ground. Whatever you can sustain strong for 1:40.
• Squats - If you have access to a TRX, do TRX Single-leg squats. If not, do Body Squats. See pictures below. For a more advanced version of Body Squats, try it with your arms extended over your head.

Body Squats

TRX Single-Leg Squats (1 minute per leg)

• Renegade Row - The video below shows the Renegade Row with a push-up. The push-up is optional for this workout, as you're already doing push-ups on their own.
  
  

• Reaching Single-Leg Deadlifts - We're calling this a deadlift, but it's really a deadlift with no weights. For a more advanced version, you can do this one with 5-20 lbs dumbbells.
  

• Burpees - Everyone's favorite :-)
  
  

• Single-Leg Glute Bridge - 50 seconds per leg. Start with both legs on the ground if you need to.
  
   

Rest 1-2 minutes and repeat the Lower/Upper set.