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.


Jump Rope

Duration: 2 mins

  • Breathe in through the nose and out through the mouth.
  • Relax your upper body and use your wrists to turn the rope.


Shadow Boxing

Duration: 3 mins

  • Work the classic one-two combination of the left jab and the straight right hand, and other punches.

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!


Duration: 1 min

  • Begin in a plank position, arms straight and wrists and elbows under your shoulders.
  • Lower yourself to the ground. Press the ground away from you to get to the top.
  • Breathe out as you push.

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

Duration: 1 min

  • Stand with feet shoulder-width or slightly farther apart, toes pointed forward.
  • Take a dumbbell in each hand, and begin with your arms straight and parallel. Bending your knees slightly, hinge forward at your hips. Make sure to keep your back flat and knees soft.
  • Retract your shoulder blades and flex your elbows to row the dumbbells up to your sides.
  • Pause at the top of the movement. Keeping your shoulder blades anchored, straighten your arms to return to your starting position.

Prone Ground to Standing

Duration: 1 min

  • Start with your body in a perfect push-up position. From head to heel stay strong as steel.
  • Step your left foot towards your left hand. Use the strength of your left hip to push yourself into a standing position with your feet symmetrical.
  • Reverse the sequence and then alternate by stepping with the right foot. Continue to alternate for the entire minute.

Dumbbell Lateral Squat

Duration: 1 min

  • Keep your stance symmetrical and wider than the shoulders. Turn your toes out slightly.
  • Perform a squat. Take 2 seconds on the way down and then pause for 1 second at the bottom of your squat. Take one second to return back to the standing position.

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

  • Keep your trunk upright and look straight ahead.
  • Go as deep as you can while still maintaining your posture.

Pro Band Dead Lift

Duration: 1 min

  • Stand in the middle of a pro band with both feet narrower than hip-width.
  • Grab the loops of the pro-band and stand to a tall position. Make sure you keep tension in the body as you stretch the band.
  • Push your hips back and away from your hands as you hinge forward, feeling the stretch in your hamstrings.
  • Keeping your spine straight and your chest lifted, engage your glutes and hamstrings to push your hips forward as you return to an upright position.

Tips: You can double the band for more resistance.

  • Be sure not to hyper-extend your lower back
  • Breathe out as you stand tall, and breathe in as you go down.


Hip Stretch with Twist

Reps: 10 per side, alternating sides.

Sets: 1

  • Starting on your hands and knees, bring your right foot up to your right hand. Keep your hips down and lower back flat.
  • Straighten your back leg. Lift your right hand and twist to the right, extending your arm and reaching toward the ceiling.
  • Return to the starting position and repeat on the other side.

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Models: Dan Elwood, Harmony Lenain, 24 Hour Fitness