Before beginning, read the important information within 'types of exercise & top tips'. Endurance is one of the three categories of exercises. Design your own workout routine by picking activities from each of the three categories, for example:
Beginner
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Intermediate
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Advanced
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Warm up.
Pick 1 endurance, 1 strength, 1 core and repeat these exercises one after another 1–3 times.
*Cool down.
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Warm up.
Pick 1 endurance, 2 strength, 2 core and repeat these exercises one after another 2–4 times.
*Cool down.
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Warm up.
Pick as many exercises from the workout category as you like and repeat the circuit as many times as you like.
*Cool down.
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* Choose a number of repetitions (reps), or length of time, that allows you to keep a steady pace and good form for the entire time that you are doing the exercise.
Remember:
- always do a warm up before your main work out to get your body ready for exercise.
- always do a cool down after your main work out to bring your body back to a resting state and promote recovery.
- the flexibility exercise are performed after you have completed your main work out as part of the cool down, to minimise the risk of injury.
Endurance workout activities
E1 : Burpee
E2 : Mountain Climber
E1 : Burpee
10-20 reps (or time yourself for 20-60 seconds), 3 sets.
Modify as needed.
Benefits
- Uses all your major muscle groups including arms, shoulders, quads and core.
- Improves cardiovascular fitness and agility.
- Can be good for all fitness levels.
How to do a burpee
- Stand with your feet shoulder-width apart and your arms by your sides.
- Lower into a squat position and place your hands on the floor.
- Kick or step your legs back into a plan position.
- Jump or step your legs forwrad to return to a squat position.
- Return to the standing position.
Tips for good form
- Keep your hips down
- Remember to breathe
- Slowly increase repetitions (reps) or length.
Don't
- Rush.
- Arch or sag your back.
E2 : Mountain Climber
5-15 reps (or time yourself for 30-60 seconds), 3 sets.
Modify as needed.
Benefits
- Uses all your major muscle groups including arms, shoulders, quads and core.
- Improves cardiovascular fitness and agility.
- Can be good for all fitness levels.
How to do mountain climbers
- Get into a plank position - your hands should be about shoulder-width apart, back flat, abs tightened and head in a straight line with your body.
- Pull your right knee into your chest as far as you can.
- Switch legs, pulling one knee out and bringing the other knee in.
- Start slowly with controlled movements. As you get stronger and more stable, pick up your speed to a running movement.
- Alternate breathing in and breathing out with each leg change.
Tips for good form
- Keep your hips down, your weight balanced and shoulders over wrists.
- Keep your head in line with your neck and spine by looking 2-4 inches in front of your hadns and remember to breathe!
- Slowly increase repetitions (reps) or length.
Don't
- Arch or sag your back.
- Look at your feet.
