WORKOUT 1 - Full Body Endurance - For Time

Published on 10 June 2025 at 09:20

Focus: Complete all rounds of exercises as fast as possible with good form.

Exercises: Push-Up [21], Full Squat [115], Glute Bridge [164], Front Plank [54], Mountain Climber [180], Burpee [175]

BEGINNER

(Approx. 30-40 min)

Warm-up: 5 min light jog, arm/leg swings.

 

Workout: Perform 3 Rounds for Time (rest as needed between exercises, minimal rest between rounds).

 

  • Push-Up [21]: 8 reps

  • Full Squat [115]: 12 reps

  • Glute Bridge [164]: 15 reps

  • Front Plank [54]: 30 seconds

  • Mountain Climber [180]: 20 reps (10 each side)

  • Burpee [175]: 5 reps

 

Cool-down: 5 min stretching.

MEDIUM

(Approx. 40-50 min)

Warm-up: 5-7 min dynamic warm-up.

 

Workout: Perform 4 Rounds for Time (minimal rest between exercises, 60 seconds rest between rounds).

 

  • Push-Up [21]: 12 reps

  • Full Squat [115]: 15 reps

  • Glute Bridge [164]: 20 reps

  • Front Plank [54]: 45 seconds

  • Mountain Climber [180]: 30 reps (15 each side)

  • Burpee [175]: 8 reps

 

Cool-down: 7-10 min stretching.

ADVANCED 

(Approx. 50-60 min)

Warm-up: 7-10 min dynamic warm-up.

Workout: Perform 5 Rounds for Time (no rest between exercises, 30-45 seconds rest between rounds).

  • Push-Up [21]: 15 reps

  • Full Squat [115]: 20 reps

  • Glute Bridge [164]: 25 reps

  • Front Plank [54]: 60 seconds

  • Mountain Climber [180]: 40 reps (20 each side)

  • Burpee [175]: 10 reps

Cool-down: 10 min stretching.

Rating: 5 stars
1 vote

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