Lower Body Endurance Blast

Type: Endurance

Muscle groups targeted: Lower Body

Equipment: Ball OR slippery space/towel to do hamstring curls, mat is recommended

Length: ~30-45 minutes

This week’s workout focuses on lower body endurance. Endurance works our aerobic systems, and the large number of reps forces our body to use oxygen for energy production. Make sure to do each exercise properly and do the full range of motion, video links are provided.

Levels (based on ACSM and NSCA guidelines)

Beginner: 20 reps, 1 set, 2 min rest between exercises

Intermediate: 20 reps, 2 sets, 45 sec rest between exercises

Advanced Reps/Sets: 20 reps, 3 sets, 45 sec rest between exercises

Warm-Up - 5 min

1. Glute Bridge with a kick

2. Jog on spot

3. Squat to calf raise

4. Butt kicks

Break: 45 seconds

Main Set

1. Squat

2. Hamstring Curls (with ball OR towel)

3. Reverse Lunge (20 reps each side = 40 total)

4. Calf Raise (Alternate 5x Regular, Toes in, Toes out, Regular)

5. Cossack Squat

6. Fire Hydrants to Donkey Kicks (1 side x20, then switch sides = 40 total)

Break: 45 seconds

Cool Down - 5 min

1. Lunge to Hamstring Stretch

2. Butterfly pose

3. Standing quad stretch

4. Leg Swings

Disclaimer: Exercise at your own risk. Do not try exercises that you are not comfortable doing. CP Fitness is not responsible for any injuries. Consult a physician if unsure whether or not to begin exercise. Workout plan was made using ACSM and NSCA guidelines. We are not certified professionals, only kinesiology students with personal fitness experience and are aware of guidelines and recommendations through our university program.