Goal: Boost stamina and muscular endurance
Time: ~25 minutes
Equipment: Dumbbells or bodyweight
Warm-Up (5 minutes)
Jump rope – 1 min
Arm circles – 1 min
Squats – 1 min
High knees – 1 min
Butt kicks – 1 min
Main Workout – 3 rounds (50s work / 10s rest)
Squat to knee drive – 12 each side
Push-ups – 10 reps
Step-ups – 10 each leg
Glute bridges – 15 reps
Side plank – 25s each side
Cooldown
Pigeon pose – 1 min each side
Shoulder stretch – 1 min each side
Forward fold – 1 min
Trainer’s Tip: The longer work time is meant to challenge you — pace yourself but don’t quit.
.png)
.png)
.png)
.jpg)
.png)
.JPEG)
.jpg)