Stop and Go Workout

Type: Endurance

Muscle groups targeted: Total body

Equipment: Bands or small weights are required, a mat is recommended

Length: ~30-45 minutes

The workout this week is designed for enhancing endurance! We do this by including both isometric and dynamic exercises to challenge the major muscle groups. Each isometric exercise is held for 30 seconds or 45 seconds for advance. As always, videos are included to help you have confidence in your body positioning and that you’re doing the full ROM!

Levels (based on ACSM and NSCA guidelines)

Beginner: 20 reps or hold 30 seconds , 1 set, 2 min rest between exercises

Intermediate: 20 reps or hold 30 seconds , 2 sets, 45 sec rest between exercises

Advanced Reps/Sets: 20 reps or hold 45 seconds, 3 sets, 30 sec rest between exercises

Warm-Up - 5 min

1. Jumping Jacks

2. Torso Circles

3. Forward Bend

4. Arm Hugs

Break: 45 seconds

Main Set

1. Squat

2. Squat Hold

3. Plank Jack

4. Elbow Plank

5. Superman

6. Superman Hold

7. Lateral Raise with Band

8. Isometric Lateral Raise

Break: 45 seconds

Cool Down - 5 min

1. Lunge to Hamstring Stretch

2. Cobra Pose

3. Leg Swings

4. Cat Cow Stretch

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.