July 24, 2019

Strength Endurance Workout

By The DAHLC

Have you tried our Group Training classes yet? If not, you're missing out! Here's a sample workout to prepare you for what you're getting yourself into. This training is designed to enhance strength and stamina through a variety of progressive training styles and movements.

Remember to start with a dynamic warm-up and end with a cool down. For exercises having a letter (i.e. 1a, 1b, 1c) after the number, this means these 3 exercises will be performed back to back in a "superset". A superset is a form of strength training in which you move quickly from one exercise to a separate exercise without taking a break for rest in between the exercises.

Exercises 1a - 1c:
1a Squat Jumps
1b Burpees
1c Lateral Hops
Perform one set of 12 reps of Squat Jumps, then immediately drop down and perform one set of 12 reps of Burpees, and finish with one set of 12 reps of Lateral Hops. After all three exercises have been performed back to back, take a 60 second rest before moving onto your second set of these same three exercises.

Exercises 2 - 5:
Perform one set of 12 reps and then take a 60 second rest before repeating your second set of the same exercise.

Exercises 6a - 6c:
6a Wall Ball: Squat with weighted ball in hands, press up extending your legs and throw the ball into the air, catch the ball in squat position, repeat!
6b APB Mid Back Row: Pull resistance band back squeezing your shoulder blades with palms facing each other.
6c DB Squat w/ Overhead Press: Dumbbell deep squat with an overhead press at top of squat.
Perform one set of 12 reps of Wall Ball, then immediately drop down and perform one set of 12 reps of APB Mid Back Row, and finish with one set of 12 reps of DB Squat w/ Overhead Press. After all three exercises have been performed back to back, take a 60 second rest before moving onto your second set of these same three exercises.

For more workouts, click here!

Tags: Exercise, lift weights, Strength, strength endurance, strength workout, Workouts, Workouts

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