Endurance Recommended program

Gym Cardio + Circuit 50

Ten steady minutes on the rower and ten on the bike, then a high-rep machine circuit. Builds a bigger aerobic engine and muscles that do not tire easily.

11exercises

50min

19sets

0Done ×

Start workout

Training flow

Warm-up 2 exercises

Arm Circles

1 sets 30s Shoulders

rest 10s

Leg Swings

1 sets 10 reps Hamstrings

rest 10s

Main 6 exercises

Rowing Machine Steady Row

1 sets 600s Full Body

rest 60s

Stationary Bike Ride

1 sets 600s Quadriceps

rest 60s

Leg Press

3 sets 20 reps Quadriceps

rest 45s

Seated Cable Row

3 sets 15 reps Upper Back

rest 45s

rest 45s

rest 45s

Cool-down 3 exercises

Standing Quad Stretch

1 sets 30s Quadriceps

rest 10s

Standing Hamstring Stretch

1 sets 30s Hamstrings

rest 10s

Child's Pose

1 sets 45s Lower Back

rest 10s