If You Want to Build Endurance
For lungs and muscles that can last, you want to do exercises in higher rep sets, and make sure they incorporate cardio, says Jameson. Perform the moves in the following two circuits back-to-back, and take 30 seconds of rest between circuits 1 and 2. Once you’ve completed both, rest two minutes, and do the whole thing again.
Squat Jumps: Stand with feet shoulder-width apart, arms by your sides. Squat, driving the hips back and lowering until your thighs are parallel to the ground, then push through heels to jump straight up. Land softly back in a squat position. Do 15 reps.
Mountain Climbers: Get in plank position with straight arms and hands slightly outside your shoulders. Bring the right knee in toward your chest, tap your toes on floor, and extend the leg back behind you. Immediately switch legs and repeat. Do 10 reps on each side.
Plank to Push-Up: Start in plank position with forearms on the floor, walk hands up to full plank and then perform a push-up. Do 10 reps.
Lateral Bounds: Stand with feet hip-width apart, knees slightly bent, arms by your sides. Keeping the chest up and core engaged, leap out to the side with your left leg (to the right), landing on your right foot, then repeat to right. Continue alternating for 10 reps on each side.
Straddle Plank Tucks: Imagine doing a tuck jump, but in plank position. Start in a straight-arm plank with feet wider than your hips. Jump your knees in toward the chest, and immediately thrust feet back to starting position before they can touch the ground. Maintaining a flat back throughout. Do 20 reps.
Burpees: Stand with feet together, arms by sides. Drop into plank position, perform a push-up, immediately pike your feet up toward the hands, and then jump straight up. Do 15 reps.
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