Strength Endurance Workout
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Full Body | Strength Endurance Workout | Advanced

Educational Insight

STRENGTH ENDURANCE

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

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, also known as 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 depending on your starting point, 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 starting point.

Equipment Needed

  • Light Dumbbells for upper body movements
  • 15-30yds of space (about 12 steps = 20yds, approximate measurements will suffice)

Getting Started

Click the video icons to watch a quick demo video for each exercise to get familiar with the workout before you start.

Always complete a 5-10min warm-up prior to starting your workout.  A warm-up secquence is included with every workout.

WARM-UP

|FIRST:
5min General Movement: Bike, jog, jump rope, row, etc.

WORKOUT

SUPERSET A

1A. Walking Dumbbell Shoulder Press (15-30yds down & back); Light weight

2A. Jog (15-30yds down & back); 1 time

REST: 0-15 SECS

REPEAT SUPERSET A 3-4 SETS 


SUPERSET B

1B. Bodyweight Forward Jumping Lunges (15-30yds down & back); 1 time

2B. Jog (15-30yds down & back); 2 times

REST: 0-15 SECS

REPEAT SUPERSET B 3-4 SETS


SUPERSET C

1C. Walking Dumbbell Back Flys (15-30yds down & back); 1 time

2C. Jog (15-30yds down & back); 3 times

REST: 0-15 SECS

REPEAT SUPERSET C 3-4 SETS


SUPERSET D

1D. Walking Forward Lunges w/ Knee Drive (15-30yds down & back); 1 time

2D. Jog (15-30yds down & back); 4 times

REST: 0-15 SECS

REPEAT SUPERSET D 3-4 SETS

CONTACT US

If any video links are broken or if you have any questions please feel free to contact us.

CALL/TEXT: 512-348-7113

EMAIL: info@outrightfitness.com