Go Long!

If endurance is what you're after then you're in the right place. Go Long! works lower to upper then core and abs: a great way to get your heart-rate up while creating muscular endurance. Grab a set of modest weights (allowing for constant movement not super-human strength) and lots of water. A warm-up is included but no cool down. Be sure you stretch the muscles that feel worked after the workout. Have fun and go long!

Exercises

Satz 1: 1 Runde

Walking High Knees

30 seconds

Single Leg Balance with Leg Swings

30 seconds

Forward Shoulder Rolls

15 seconds

Backward Shoulder Rolls

15 seconds

Rotating Lunges

45 seconds

Plank

1 minute

Transition

10 seconds

Satz 2: 2 Runden

Gate Swings

1 minute

Dragon Squats

1 minute

Hip Flexor & Extension

1 minute

High Knees

1 minute

Transition

30 seconds

Ts

1 minute

Reverse Plank

1 minute

Plank with Shoulder Taps

1 minute

Push-up Knee Tucks

45 seconds

Transition

30 seconds

Hollow Body Holds

45 seconds

Double Crunches

1 minute

Bicycle Crunches

1 minute

Mountain Climbers

1 minute

Rest

45 seconds

Satz 3: 1 Runde

High Fives

5 seconds

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