INTERMEDIATE-ADVANCED: EXTREME ENDURANCE CHALLENGE

INTERMEDIATE-ADVANCED: EXTREME ENDURANCE CHALLENGE

Want to improve your ENDURANCE? You've came to the right challenge. All workouts are 15, 20 and 30 minutes long.

This 21 workout series will challenge even USAIN BOLT!

No seriously, it would. Remember to go at your own pace and have fun!!

Subscribe Share
INTERMEDIATE-ADVANCED: EXTREME ENDURANCE CHALLENGE
  • EXTREME ENDURANCE WORKOUT 1 - 15 MINS

    4 exercises - 4 circuits - 45 seconds per exercise - 10 seconds rest - No cycle rest.

    1. Jumping jacks
    2. Shuffle taps
    3. Sprints
    4. Leap frogs

  • EXTREME ENDURANCE WORKOUT 2 - 30 MINS

    6 exercises - 4 circuits - 55 seconds work - 12 seconds rest - 30 second cycle rest after 6th exercise

    1. Dumbbell swing, high knee
    2. Leg twist, butt up
    3. Animal crawls
    4. Plank dumbbell ab slides
    5. Slow, fast bicycle kicks
    6. Plank down ups

    3 minute extreme endurance challenge 1 minute per...

  • EXTREME ENDURANCE WORKOUT 3 - 30 MINS

    6 exercises - 5 drop set - 40 seconds work - 10 seconds rest - 30 seconds rest after 5th set

    1. Double duck, jab jab
    2. Squat hold, curl extension
    3. Lateral lunge SA swings
    4. Knee military press
    5. Butt up, heel taps
    6. Single arm squat n press

    3 minute extreme endurance - 1 minute per. No r...

  • EXTREME ENDURANCE WORKOUT 4 - 30 MINS

    Slowing the pace down for this one - 6 exercises - 2 circuits - 1:40 work - 30 seconds rest - 1:00 cycle rest after 6th exercise

    1. Banded squat pulse
    2. Single leg stiff deadlift
    3. Reverse lunge pulse
    4. Low lateral lunges
    5. Hip thrusts
    6. Banded donkey kicks

    3 minute extreme endurance - 1....

  • EXTREME ENDURANCE WORKOUT 5 - 30 MINS

    6 exercises - 4 circuits - 55 seconds work - 12 seconds rest - 30 second cycle rest after 6th exercise

    1. Shuffle taps
    2. Stiff leg deadlift, curl press, double high knee
    3. Crunch pulses
    4. Alternate knee to elbow
    5. Plank into squat stance
    6. Reverse burpee, butt up

    Finish with 3 minutes of...

  • EXTREME ENDURANCE WORKOUT 6 - 20 MINS

    4 exercises - 4 circuits - 45 seconds work - 10 seconds rest - No cycle rest

    1. Explosive jumps
    2. Skater strides
    3. Mountain climber
    4. Burpee

  • EXTREME ENDURANCE WORKOUT 7 - 30 MINS

    6 exercises - 3 circuits - 1:10 work - 15 seconds rest - 45 second cycle rest after 6th exercise

    1. Half burpee
    2. Roll ups
    3. Explosive high knee
    4. Butterfly sit up
    5. Reverse lunge twist
    6. Plank twists

    3 minute extreme endurance or as many push ups in 3 minutes.

    1. Kick sits - 2. Jump ...

  • EXTREME ENDURANCE WORKOUT 8 - 30 MINS

    6 exercises - 6 sets - 30 seconds work - 10 seconds rest - 30 second cycle rest after 6th exercise

    1. Squat high knee punch
    2. Squat press
    3. Mountain climber
    4. Negative curls
    5. Renegade rows
    6. Stiff leg dead lift

    3 minute extreme endurance - 1. Jump rope - 2. Full downs - 3. Shadow box

  • EXTREME ENDURANCE WORKOUT 9 - 30 MINS

    6 exercises - 2 circuits - 1:50 work - 20 seconds rest - 50 seconds of rest after 6th exercise

    1. Skater hops
    2. Double lunge, deep squat
    3. Long lunge hop
    4. Donkey kick pulses
    5. Knee thrust
    6. Wide stance sumo deadlift

    3 minute extreme endurance 1. Jump shot 2. Jumping jacks 3. Half burpee

  • EXTREME ENDURANCE WORKOUT 10 - 30 MINS

    6 exercises - 8 drop sets - 40/30/20/10-40/30/20/10 work - 8 seconds rest - 40 second cycle rest after 8th set

    1. Chainsaw, high knees
    2. Gorilla crawl, jump
    3. Oblique twist butt up
    4. Forward sprint, leap frog back
    5. Fly, thrust
    6. Single arm lunge press

    3 minute extreme endurance 1. Animal ...

  • EXTREME ENDURANCE WORKOUT 11 - 15 MINS

    4 exercises - 4 circuits - 45 seconds work - 10 second rest

    1. Criss cross squats
    2. Ski jumps
    3. Kick sits
    4. Lunge hops

  • EXTREME ENDURANCE WORKOUT 12 - 30 MINS

    6 exercises - 3 drop sets - 1:30/1:00/45 work - 12 seconds rest with 32 second cycle rest after 3rd set.

    1. Leap frog, sprints
    2. Alternate toe tap
    3. Squat jumps
    4. Knee crunch
    5. Plank step ups
    6. Slow animal crawls

    3 minute extreme endurance 1. Low later steps 2. Mini squat jumps 3. High kne...

  • EXTREME ENDURANCE WORKOUT 13 - 30 MINS

    6 exercises - 3 drop sets - 1:30/1:00/45 work - 12 second rest - 32 second cycle rest after 3rd set

    1. Jumping jacks
    2. Sumo squat
    3. Plank toe tap, slow high knee
    4. Renegade row push up
    5. Sprint, jump shot
    6. Lateral forward raises

    3 minute extreme endurance 1. Mountain climbers 2. Reverse ...

  • EXTREME ENDURANCE WORKOUT 14 - 30 MINS

    6 exercises - 2 circuits - 1:40 work - 30 seconds rest - 1:00 cycle rest after 6th exercise

    1. Banded side to side steps
    2. Half sumo squats
    3. Banded or weighted side steps
    4. Donkey kick, side kick
    5. Banded or weighted side steps
    6. Lateral lunges

    3 minute extreme endurance - 1. Sprints - 2...

  • EXTREME ENDURANCE WORKOUT 15 - 30 MINS

    6 exercises - 5 circuits - 45 seconds work - 15 seconds rest - 6 toe tap or 10 butt kicks during rest (WILD) ;)

    1. Front lunges
    2. SIngle leg crunch, SIngle leg toe reach
    3. 5x Half burpee, 10 punches
    4. Bicep curl hold
    5. Kick sits
    6. Squat high knee

    1 minute high knee skips :)

  • EXTREME ENDURACE WORKOUT 16 - 15 MINS

    4 exercises - 45 seconds work - 10 seconds rest - 4 circuits

    1. Plank tap back into squat stance
    2. High knee crosses
    3. 5 star jumps, 10 shuffle twists
    4. Sprint, double lunge hop

    ENJOY my beauties!

  • EXTREME ENDURANCE WORKOUT 17 - 30 MINS

    6 exercises - 4 circuits - 50 seconds work - 12 seconds rest - 30 second cycle rest after 6th exercise

    1. 10x jumping jack , 10x toe kicks
    2. Plank double toe tap
    3. Weighted mini crunch
    4. Dumbbell over knee
    5. Mountain climber 4xslow 10xfast
    6. Windshield crunches

    3 minute extreme endurance ...

  • EXTREME ENDURANCE WORKOUT 18 - 30 MINS

    6 exercises - 3 circuits - 1:10 work - 15 seconds rest - 45 second cycle rest after 6th exercise

    1. Squat press
    2. Bent over row
    3. Laying down flys
    4. Stiff leg deadlift
    5. Bicep curls, tricep extension
    6. Hip thrust

    3 minute extreme endurance 1. Jumping jacks 2. Overhead rainbow 3. Skis!

  • EXTREME ENDURANCE WORKOUT 19 - 30 MINS

    6 exercises - 2 circuits - 1:40 work - 30 second rest - 1:00 cycle rest after 6th exercise

    1. Weighted duck walks
    2. Bulge split 😂
    3. Hip thrust
    4. Butterfly thrust
    5. Roll up
    6. Sumo squat pulse

    3 minute extreme endurance 1. High knee 2. Side crunch 3. Sumo pulses

  • EXTREME ENDURANCE WORKOUT 20 - 30 MINS

    6 exercises - 6 circuits - 35 seconds work - 8 seconds rest - 30 second cycle rest after 6th exercise

    1. Squat jump press
    2. Reverse lunge curl
    3. Lateral shoulder hold kicks
    4. Burpee
    5. Mountain climbers
    6. 5 push up pulse, 5 crunch!

    3 minute extreme endurance 1. Jumping jacks 2. Speed squa...

  • EXTREME ENDURANCE WORKOUT 21 - 30 MINS (HALLOWEEN)

    6 exercises - 4 circuits - 50 seconds work - 12 seconds rest - 30 second cycle rest after 6th exercise

    1. Gorilla crawls
    2. V-sit crunches with single arm press
    3. Banded v-sits
    4. Oblique twist raises
    5. One foot plank
    6. Butterfly sit ups

    5 minute extreme endurance - 1 minute per exercise
    J...