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Strength Endurance Workout for General Health #1

4 weeks/3 days a week/Beginner & Intermediate

Start This Plan

Strength Endurance Workout for General Health #1

4 weeks/3 days a week/Beginner & Intermediate

Strength Endurance Workout for General Health #1

4 weeks/3 days a week/Beginner & Intermediate

Workout Goals

Monday
Wednesday
Friday

Strength Endurance Workout for General Health #1 - Week 1

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Reps	Weight
	Elevated Bird Dog Arm Reaches: 2-0-2 Tempo	Elevated Bird Dog Arm Reaches: 2-0-2 Tempo 2 sets, 12 reps	2		12	--:--	Core, Balance & Reactive -- 2 rds
Tempo: 2-0-2
	Ball Pikes: 2-0-2 Tempo Abs / Intermediate	Ball Pikes: 2-0-2 Tempo 2 sets, 12 reps	2		12	--:--	Core, Balance & Reactive -- 2 rds
Tempo: 2-0-2
	Low to High Chop: 2-0-2 Tempo Abs / Beginner	Low to High Chop: 2-0-2 Tempo 2 sets, 12 reps	2		12	--:--	Core, Balance & Reactive -- 2 rds
Tempo: 2-0-2
	Step Up to Balance: Sagittal Plane Beginner	Step Up to Balance: Sagittal Plane 2 sets, 12 reps	2		12	--:--	Core, Balance & Reactive -- 2 rds
	Standing Broad Jump Glutes / Beginner	Standing Broad Jump 2 sets, 8 reps, 01:30 rest	2		8	01:30	Core, Balance & Reactive -- 2 rds
	Kettlebell Squat: 2-0-2 Tempo Glutes / Beginner	Kettlebell Squat: 2-0-2 Tempo 2 sets, 12 reps	2		12	--:--	Leg Superset -- 2 rds
Tempo: 2-0-2 Intensity: 70%
	Single Leg Squat with 4-2-1 Tempo Glutes / Intermediate	Single Leg Squat with 4-2-1 Tempo 2 sets, 12 reps, 01:30 rest	2		12	01:30	Leg Superset -- 2 rds
Tempo: 4-2-1 Intensity: 70%
	Ball Dumbbell Chest Press: 2-0-2 Tempo Chest / Beginner	Ball Dumbbell Chest Press: 2-0-2 Tempo 2 sets, 12 reps	2		12	--:--	Chest Superset -- 2 rds
Tempo: 2-0-2 Intensity: 70%
	Ball or Bench Dumbbell Chest Press: 4-2-1 Tempo Chest / Beginner	Ball or Bench Dumbbell Chest Press: 4-2-1 Tempo 2 sets, 12 reps, 01:30 rest	2		12	01:30	Chest Superset -- 2 rds
Tempo: 4-2-1 Intensity: 70%
	Standing Dumbbell Row: 2-0-2 Tempo Lats / Beginner	Standing Dumbbell Row: 2-0-2 Tempo 2 sets, 12 reps	2		12	--:--	Back Superset -- 2 rds
Tempo: 2-0-2 Intensity: 70%
	Standing Dumbbell Row: 4-2-1 Tempo Lats / Beginner	Standing Dumbbell Row: 4-2-1 Tempo 2 sets, 12 reps, 01:30 rest	2		12	01:30	Back Superset -- 2 rds
Tempo: 4-2-1 Intensity: 70%
	Staggered Stance Dumbbell Military Press: 2-0-2 Tempo Shoulders / Beginner	Staggered Stance Dumbbell Military Press: 2-0-2 Tempo 2 sets, 12 reps	2		12	--:--	Shoulder Superset -- 2 rds
Tempo: 2-0-2 Intensity: 70%
	Single Leg Dumbbell Front Raises: 4-2-1 Tempo Beginner	Single Leg Dumbbell Front Raises: 4-2-1 Tempo 2 sets, 12 reps, 01:30 rest	2		12	01:30	Shoulder Superset -- 2 rds
Tempo: 4-2-1 Intensity: 70%
	Foam Roll - IT Bands Outer Thighs / Very Easy	Foam Roll - IT Bands 1 sets, 00:01:00	1	00:01:00		--:--	Foam Rolling
	Foam Roll - Glutes Glutes / Very Easy	Foam Roll - Glutes 1 sets, 00:01:00	1	00:01:00		--:--	Foam Rolling
	Foam Roll - Adductors Groin / Very Easy	Foam Roll - Adductors 1 sets, 00:01:00	1	00:01:00		--:--	Foam Rolling
	Foam Roll - Thoracic Spine Middle Back / Very Easy	Foam Roll - Thoracic Spine 1 sets, 00:01:00	1	00:01:00		--:--	Foam Rolling
	Foam Roll - Lats Lats / Very Easy	Foam Roll - Lats 1 sets, 00:01:00	1	00:01:00		--:--	Foam Rolling
	Foam Roll - Calves Calves / Very Easy	Foam Roll - Calves 1 sets, 00:01:00	1	00:01:00		--:--	Foam Rolling

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Workout Plan Summary

Looking to get your heart rate up and get a good sweat on? Maybe your goal is to improve strength and endurance? This strength endurance program hits it all at the same time. Take the next step toward better health and better GOLF!

Strength Endurance Workout for General Health #1 - Week 1

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Reps	Weight
	Elevated Bird Dog Arm Reaches: 2-0-2 Tempo	Elevated Bird Dog Arm Reaches: 2-0-2 Tempo 2 sets, 12 reps	2		12	--:--	Core, Balance & Reactive -- 2 rds
Tempo: 2-0-2
	Ball Pikes: 2-0-2 Tempo Abs / Intermediate	Ball Pikes: 2-0-2 Tempo 2 sets, 12 reps	2		12	--:--	Core, Balance & Reactive -- 2 rds
Tempo: 2-0-2
	Low to High Chop: 2-0-2 Tempo Abs / Beginner	Low to High Chop: 2-0-2 Tempo 2 sets, 12 reps	2		12	--:--	Core, Balance & Reactive -- 2 rds
Tempo: 2-0-2
	Step Up to Balance: Sagittal Plane Beginner	Step Up to Balance: Sagittal Plane 2 sets, 12 reps	2		12	--:--	Core, Balance & Reactive -- 2 rds
	Standing Broad Jump Glutes / Beginner	Standing Broad Jump 2 sets, 8 reps, 01:30 rest	2		8	01:30	Core, Balance & Reactive -- 2 rds
	Kettlebell Squat: 2-0-2 Tempo Glutes / Beginner	Kettlebell Squat: 2-0-2 Tempo 2 sets, 12 reps	2		12	--:--	Leg Superset -- 2 rds
Tempo: 2-0-2 Intensity: 70%
	Single Leg Squat with 4-2-1 Tempo Glutes / Intermediate	Single Leg Squat with 4-2-1 Tempo 2 sets, 12 reps, 01:30 rest	2		12	01:30	Leg Superset -- 2 rds
Tempo: 4-2-1 Intensity: 70%
	Ball Dumbbell Chest Press: 2-0-2 Tempo Chest / Beginner	Ball Dumbbell Chest Press: 2-0-2 Tempo 2 sets, 12 reps	2		12	--:--	Chest Superset -- 2 rds
Tempo: 2-0-2 Intensity: 70%
	Ball or Bench Dumbbell Chest Press: 4-2-1 Tempo Chest / Beginner	Ball or Bench Dumbbell Chest Press: 4-2-1 Tempo 2 sets, 12 reps, 01:30 rest	2		12	01:30	Chest Superset -- 2 rds
Tempo: 4-2-1 Intensity: 70%
	Standing Dumbbell Row: 2-0-2 Tempo Lats / Beginner	Standing Dumbbell Row: 2-0-2 Tempo 2 sets, 12 reps	2		12	--:--	Back Superset -- 2 rds
Tempo: 2-0-2 Intensity: 70%
	Standing Dumbbell Row: 4-2-1 Tempo Lats / Beginner	Standing Dumbbell Row: 4-2-1 Tempo 2 sets, 12 reps, 01:30 rest	2		12	01:30	Back Superset -- 2 rds
Tempo: 4-2-1 Intensity: 70%
	Staggered Stance Dumbbell Military Press: 2-0-2 Tempo Shoulders / Beginner	Staggered Stance Dumbbell Military Press: 2-0-2 Tempo 2 sets, 12 reps	2		12	--:--	Shoulder Superset -- 2 rds
Tempo: 2-0-2 Intensity: 70%
	Single Leg Dumbbell Front Raises: 4-2-1 Tempo Beginner	Single Leg Dumbbell Front Raises: 4-2-1 Tempo 2 sets, 12 reps, 01:30 rest	2		12	01:30	Shoulder Superset -- 2 rds
Tempo: 4-2-1 Intensity: 70%
	Foam Roll - IT Bands Outer Thighs / Very Easy	Foam Roll - IT Bands 1 sets, 00:01:00	1	00:01:00		--:--	Foam Rolling
	Foam Roll - Glutes Glutes / Very Easy	Foam Roll - Glutes 1 sets, 00:01:00	1	00:01:00		--:--	Foam Rolling
	Foam Roll - Adductors Groin / Very Easy	Foam Roll - Adductors 1 sets, 00:01:00	1	00:01:00		--:--	Foam Rolling
	Foam Roll - Thoracic Spine Middle Back / Very Easy	Foam Roll - Thoracic Spine 1 sets, 00:01:00	1	00:01:00		--:--	Foam Rolling
	Foam Roll - Lats Lats / Very Easy	Foam Roll - Lats 1 sets, 00:01:00	1	00:01:00		--:--	Foam Rolling
	Foam Roll - Calves Calves / Very Easy	Foam Roll - Calves 1 sets, 00:01:00	1	00:01:00		--:--	Foam Rolling

normal
superset
alternate
circuit

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Workout Plan Summary

Strength Endurance Workout for General Health #1 - Week 1

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Reps	Weight
	Elevated Bird Dog Arm Reaches: 2-0-2 Tempo	Elevated Bird Dog Arm Reaches: 2-0-2 Tempo 2 sets, 12 reps	2		12	--:--	Core, Balance & Reactive -- 2 rds
Tempo: 2-0-2
	Ball Pikes: 2-0-2 Tempo Abs / Intermediate	Ball Pikes: 2-0-2 Tempo 2 sets, 12 reps	2		12	--:--	Core, Balance & Reactive -- 2 rds
Tempo: 2-0-2
	Low to High Chop: 2-0-2 Tempo Abs / Beginner	Low to High Chop: 2-0-2 Tempo 2 sets, 12 reps	2		12	--:--	Core, Balance & Reactive -- 2 rds
Tempo: 2-0-2
	Step Up to Balance: Sagittal Plane Beginner	Step Up to Balance: Sagittal Plane 2 sets, 12 reps	2		12	--:--	Core, Balance & Reactive -- 2 rds
	Standing Broad Jump Glutes / Beginner	Standing Broad Jump 2 sets, 8 reps, 01:30 rest	2		8	01:30	Core, Balance & Reactive -- 2 rds
	Kettlebell Squat: 2-0-2 Tempo Glutes / Beginner	Kettlebell Squat: 2-0-2 Tempo 2 sets, 12 reps	2		12	--:--	Leg Superset -- 2 rds
Tempo: 2-0-2 Intensity: 70%
	Single Leg Squat with 4-2-1 Tempo Glutes / Intermediate	Single Leg Squat with 4-2-1 Tempo 2 sets, 12 reps, 01:30 rest	2		12	01:30	Leg Superset -- 2 rds
Tempo: 4-2-1 Intensity: 70%
	Ball Dumbbell Chest Press: 2-0-2 Tempo Chest / Beginner	Ball Dumbbell Chest Press: 2-0-2 Tempo 2 sets, 12 reps	2		12	--:--	Chest Superset -- 2 rds
Tempo: 2-0-2 Intensity: 70%
	Ball or Bench Dumbbell Chest Press: 4-2-1 Tempo Chest / Beginner	Ball or Bench Dumbbell Chest Press: 4-2-1 Tempo 2 sets, 12 reps, 01:30 rest	2		12	01:30	Chest Superset -- 2 rds
Tempo: 4-2-1 Intensity: 70%
	Standing Dumbbell Row: 2-0-2 Tempo Lats / Beginner	Standing Dumbbell Row: 2-0-2 Tempo 2 sets, 12 reps	2		12	--:--	Back Superset -- 2 rds
Tempo: 2-0-2 Intensity: 70%
	Standing Dumbbell Row: 4-2-1 Tempo Lats / Beginner	Standing Dumbbell Row: 4-2-1 Tempo 2 sets, 12 reps, 01:30 rest	2		12	01:30	Back Superset -- 2 rds
Tempo: 4-2-1 Intensity: 70%
	Staggered Stance Dumbbell Military Press: 2-0-2 Tempo Shoulders / Beginner	Staggered Stance Dumbbell Military Press: 2-0-2 Tempo 2 sets, 12 reps	2		12	--:--	Shoulder Superset -- 2 rds
Tempo: 2-0-2 Intensity: 70%
	Single Leg Dumbbell Front Raises: 4-2-1 Tempo Beginner	Single Leg Dumbbell Front Raises: 4-2-1 Tempo 2 sets, 12 reps, 01:30 rest	2		12	01:30	Shoulder Superset -- 2 rds
Tempo: 4-2-1 Intensity: 70%
	Foam Roll - IT Bands Outer Thighs / Very Easy	Foam Roll - IT Bands 1 sets, 00:01:00	1	00:01:00		--:--	Foam Rolling
	Foam Roll - Glutes Glutes / Very Easy	Foam Roll - Glutes 1 sets, 00:01:00	1	00:01:00		--:--	Foam Rolling
	Foam Roll - Adductors Groin / Very Easy	Foam Roll - Adductors 1 sets, 00:01:00	1	00:01:00		--:--	Foam Rolling
	Foam Roll - Thoracic Spine Middle Back / Very Easy	Foam Roll - Thoracic Spine 1 sets, 00:01:00	1	00:01:00		--:--	Foam Rolling
	Foam Roll - Lats Lats / Very Easy	Foam Roll - Lats 1 sets, 00:01:00	1	00:01:00		--:--	Foam Rolling
	Foam Roll - Calves Calves / Very Easy	Foam Roll - Calves 1 sets, 00:01:00	1	00:01:00		--:--	Foam Rolling

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Log this Workout

Workout Plan Summary

Start This Plan

Strength Endurance Workout for General Health #1

4 weeks/3 days a week/Beginner & Intermediate

Strength Endurance Workout for General Health #1

4 weeks/3 days a week/Beginner & Intermediate

Strength Endurance Workout for General Health #1

4 weeks/3 days a week/Beginner & Intermediate

Workout Goals

Workout Plan Navigation

Strength Endurance Workout for General Health #1 - Week 1

Workout Plan Summary

Strength Endurance Workout for General Health #1 - Week 1

Workout Plan Summary

Strength Endurance Workout for General Health #1 - Week 1

Workout Plan Summary