Full Body Strength & Conditioning

FULL BODY STRENGTH
&
CONDITIONING

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Bike H.I.I.T Strength Endurance

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Full Body | Strength Endurance | Gym Equipment | Advanced

Educational Insight

STRENGTH ENDURANCE

Strength Endurance is a form of exercise that can involve aerobic activities, body-weight or lightweight resistance training.  Workout duration and exercise volume usually are good indicators of strength endurance training. For example, a workout involving a 20-minute circuit of 20 push-ups, 20 pull-ups, 20 squats, and 2-minutes on the bike would be considered strength endurance training.  Athletes refer to this as “conditioning”.

ROLE OF PROGRESSION

Unless you participate in a sport that has a primary role for strength endurance, there’s no need to worry about progressing necessarily.  For most people, It’ll be more beneficial to be consistent than to try to progress the intensity in some way.

UNDERSTANDING TRAINING OUTCOMES

Strength endurance training, or conditioning, is a good way to add intensity to aerobic training in an interval format. With strength endurance training, you can expect to elevate your heart rate, target your cardiovascular system, and you may see some general strength gains.

However, strength endurance training will not provide true strength training benefits but as a beginner, you may experience some general strength improvements. Likewise, strength endurance training won’t give you the full benefit or specificity of pure endurance training, but you may experience some cardiovascular improvements depending on your fitness level.

Equipment Needed

  • A full gym is required for this workout.

Stationary bike, pull-up bar, barbell, dumbbells, incline bench, squat rack, pull-up bands (if needed), assisted pull-up machine (if needed)

Getting Started

This type of low impact, body-weight workout may not need a separate warm-up. You can simply use the first round or two as your warm-up.

*You can replace the bike with any conditioning exercise…Row, Jump Rope, etc…

WARM-UP:

1.| Bike: 5-minutes


HIGH INTENSITY BIKE INTERVALS:

SET 1

1.| 30-seconds medium-heavy resistance, hard fast effort

2.| 1-minute easy resistance & pace

REPEAT 4-rounds

Rest: 2-mins

SET 2

1.| 1-minute easy resistance & pace

2.| 30-seconds medium-heavy resistance, hard fast effort

REPEAT 5-rounds

Rest: 2-mins

SET 2

1.| 1-minute easy resistance & pace

2.| 30-seconds medium-heavy resistance, hard fast effort

REPEAT 5-rounds

Rest: 2-mins

SERIES: Complete all sets in #1 before moving to #2.

1.| Pull-ups or Assisted Pull-ups: 8-12 reps

Rest Per Set: 60-90-secs
3-4 Sets

 

2.| Barbell Squats: 12 reps, Light Wt.
Rest Per Set: 60-90-secs
3-4 Sets

 

3.| Overhand Pull-Down: 12 reps, Light Wt.
Rest Per Set: 60-90-secs
3-4 Sets

 

4.| Barbell Rdls: 12 reps, Light Wt.
Rest Per Set: 60-90-secs
3-4 Sets

 

5.| Dumbbell Incline Rows: 12 reps, Light Wt.
Rest Per Set: 60-90-secs
3-4 Sets

 

6.| Barbell Bicep Curls or Dumbbell Bicep Curls: 12 reps, Light Wt.
Rest Per Set: 60-90-secs
3-4 Sets

 

7.| Rope Tricep Extension: 12 reps, Light Wt.
Rest Per Set: 60-90-secs
3-4 Sets

ACCOUNTABILITY

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