Build Endurance with a Six-Move Circuit

Strength training is a great strategy for building stamina.

It takes strength to start something great and stamina to go the distance and achieve your goal. This workout delivers strength and stamina, with total-body resistance training sets designed to build conditioning, challenge your endurance and transform your grit into grace.

Perform the warm-up and the cool-down just once. For the working circuit, perform each exercise for one minute (unless specified) and then immediately transition to the next exercise, completing three full circuits without stopping for rest.

WARM-UP

Jump Rope

https://www.youtube.com/watch?v=EH2oDmNmkds

Duration: 2 mins

CIRCUIT

Shadow Boxing

https://www.youtube.com/watch?v=kPxuXy7JNmA

Duration: 3 mins

Tips: Breathe out with every punch you take. Remember to keep your guard up and your feet moving so that your shadow doesn’t knock you out!

Push-Ups

https://www.youtube.com/watch?v=o666QE2OAEM

Duration: 1 min

Tip: Lead from the chest like a cable is pulling you to the ground. Your hands should be in line with your chest and your arms at a 45 degree angle to the trunk.

Dumbbell Row

https://www.youtube.com/watch?v=jxiPnY6tPbQ

Duration: 1 min

Prone Ground to Standing

https://www.youtube.com/watch?v=U4DzxSkZeTE

Duration: 1 min

Dumbbell Lateral Squat

https://www.youtube.com/watch?v=czjbAM5nB_U

Duration: 1 min

Tips: Breathe in on the way down. Breathe out on the way up.

Pro Band Dead Lift

https://www.youtube.com/watch?v=oneQe1xxJi4

Duration: 1 min

Tips: You can double the band for more resistance.

COOL-DOWN

Hip Stretch with Twist

https://www.youtube.com/watch?v=uMfOAlPHpRI

Reps: 10 per side, alternating sides.

Sets: 1

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