Endurance Recommended program

Dumbbell Full-Body Endurance 45

A long, high-volume dumbbell session: nine moves, mostly three sets of 15 to 20 reps. Builds work capacity for sports, hiking and busy days on your feet.

14exercises

45min

30sets

0Done ×

Start workout

Training flow

Warm-up 2 exercises

Jumping Jack

1 sets 60s Full Body

rest 10s

World's Greatest Stretch

1 sets 5 reps Quadriceps

rest 15s

Main 9 exercises

Dumbbell Goblet Squat

3 sets 20 reps Quadriceps

rest 30s

Dumbbell Bent-Over Row

3 sets 15 reps Upper Back

rest 30s

Dumbbell Romanian Deadlift

3 sets 15 reps Hamstrings

rest 30s

Dumbbell Floor Press

3 sets 15 reps Chest

rest 30s

Dumbbell Walking Lunge

2 sets 12 reps Quadriceps

rest 30s

Standing Dumbbell Shoulder Press

3 sets 15 reps Shoulders

rest 30s

Renegade Row

2 sets 10 reps Upper Back

rest 30s

Dumbbell Thruster

3 sets 15 reps Full Body

rest 30s

Dumbbell Farmer's Carry

3 sets 60s Forearms

rest 30s

Cool-down 3 exercises

Standing Quad Stretch

1 sets 30s Quadriceps

rest 10s

Cross-Body Shoulder Stretch

1 sets 30s Shoulders

rest 10s

Child's Pose

1 sets 45s Lower Back

rest 10s