Full Body Endurance Workout
This intermediate full-body workout is designed to increase muscular endurance and improve overall fitness. Each exercise engages multiple muscle groups for a well-rounded session.
full body
endurance
intermediate
fitness
workout
Full Body
full
8/14/2025•0 views•intermediate•45 min
Push-ups
Details
Sets
4
Reps
10-15
Rest
60s
Equipment
none
Form Instructions
Start in a plank position with your hands slightly wider than shoulder-width apart.
Lower your body until your chest almost touches the floor while keeping your elbows at a 45-degree angle.
Push through your palms to raise your body back to the starting position.
Dumbbell Squats
Details
Sets
4
Reps
12-15
Rest
60s
Equipment
dumbbells
Form Instructions
Hold a dumbbell in each hand at your side or at shoulder height.
Stand with your feet shoulder-width apart, and lower your body into a squat position.
Keep your chest up and back straight as you drive back up through your heels.
Bent-over Rows
Details
Sets
4
Reps
10-12
Rest
60s
Equipment
dumbbells
Form Instructions
Stand with a dumbbell in each hand, hinge at your hips to bend over while keeping your back straight.
Let the dumbbells hang at arm's length and pull them towards your torso, squeezing your shoulder blades together.
Lower the weights back to the starting position.
Plank to Shoulder Tap
Details
Sets
3
Reps
10-12 per side
Rest
60s
Equipment
none
Form Instructions
Start in a plank position with your hands under your shoulders and body in a straight line.
Lift one hand to tap the opposite shoulder while maintaining a stable core.
Return your hand to the floor and switch sides.
Lunges
Details
Sets
4
Reps
10-12 per leg
Rest
60s
Equipment
none
Form Instructions
Stand upright and take a step forward with your right leg while lowering your hips until both knees are bent at about a 90-degree angle.
Ensure your front knee stays above your ankle and your back knee hovers just above the ground.
Return to the starting position and repeat on the left leg.
Burpees
Details
Sets
3
Reps
8-10
Rest
60s
Equipment
none
Form Instructions
Start standing tall, then drop into a squat position and place your hands on the ground in front of you.
Kick your feet back into a plank, perform a push-up, and then jump your feet back to your hands.
Explode upwards into a jump, raising your arms overhead.
Russian Twists
Details
Sets
3
Reps
12-15 per side
Rest
60s
Equipment
dumbbell or medicine ball
Form Instructions
Sit on the floor with your knees bent and lean back slightly, keeping your back straight.
Hold a dumbbell or medicine ball with both hands and twist your torso to one side, then to the other.
Engage your core throughout the movement for stability.
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