Endurance Building Workout: Week 3

The benefits of endurance training can continually enhance your life. Whether you plan to commit to an endurance race, play a sport, or even keep up with your kids, having the strength and stamina lies within all of us. But, like anything else, you’ll need to focus and spend time to develop the skills to endure for the distance.


When training for muscular endurance, the focus is placed on the number of repetitions and the length of time the muscle(s) contracts rather than the actual resistance or speed the movement is performed. Training variables can be changed at any time to challenge anyone’s specific fitness level. This concept is what develops a “training threshold” and is what endurance training is all about!


If you have been following this 3-week Endurance Training Program, you are now in the home stretch! This is a huge accomplishment and it takes a lot of dedication, inner drive, and determination to train and develop endurance and stamina. So keep up the good work and keep finding your edge to challenge yourself to your fullest potential!


Over the past two weeks we’ve discussed the many benefits that endurance training provides. With all of those positive qualities in mind, lets get right into final week of strength endurance exercises and program details!


Week 3 Goals and Actions

This is the final week of the Endurance Training Program so if you are just joining in now, please refer back to the first week and second week blogs and videos to get the full program details.


It’s important to start the series from the beginning because each week of the program builds upon the previous week with different exercises and duration of the workout.


Feel free to incorporate any exercises or the whole workout from the first or second week in place of this new routine on a certain day. It’s a way to keep your body familiar with a learned routine, but still have a new set of challenges too.


Program Goal: Develop muscular endurance and stamina

Week 3 Training Goal: Perform each exercise continually for 90 seconds, 3 sets.


Plan: Perform this strength endurance workout on 3 nonconsecutive days in conjunction with a solid cardio based program 3 days and flexibility training following each workout.



  • Three nonconsecutive days per week of the Total Gym Strength Endurance Workout
  • Three to four days of cardiovascular training ranging from 45-60 minutes a session. (ex: Power walking, running, biking, rollerblading, etc)
  • Include flexibility training following each workout (ex: Relevant stretches, foam rolling, yoga, Pilates)
  • Overachiever: If you have one more workout day in you, choose one of the ‘Strength Endurance Workout’ to perform on a fourth day by executing one total set of each exercise for as many reps as you can until the muscles fatigue and ‘burn out’.
  • Bonus Treat: A weekly massage!


Week 3 Instructions

  • Week 3 focuses on ‘isometric strength by static equilibrium’ to condition and fatigue the muscle under tension.
  • Perform each exercise for 90 seconds then immediately proceed to the next exercise in circuit format with no rest until completed.
  • Perform 5 minutes of full range of motion exercises that prepare your body for the workout ahead. (ex: Jumping jacks, squats, lunges, push-ups, mountain climbers, planks)
  • Set the incline to accommodate your strength level for each exercise. You can always adjust it for more or less of a challenge.
  • Repeat it twice more (three sets total) performing each exercise for 60 seconds on the second and 45 seconds on the third set.
  • Set a timer to keep track of your intervals.
  • Conclude your sweat session with a series of stretches that lengthen your muscles, prevent injury, and prepare them for your next workout. (ex: basic stretches, foam rolling, yoga)

    Strength Endurance Circuit

    Step Up Repeaters

    Targets: Quadriceps, hamstrings, glutes, calves, cardiovascular agility and speed

    Perform: Face away from the tower and stand to one side of the glide board. Place one foot on the glide board surface while the other remains on the floor. Focus your gaze on a still object to keep your balance. Transfer the weight to the leg on the glide board by stepping up onto it and repeatedly lift the opposite knee up and down to hip height while simultaneously pumping the arms in opposition.


    Initially perform the step-up repeaters slowly until you feel comfortable to pick up the pace. Try to stay on the ball of the foot when it touches the floor on the repeaters. Increase the incline for an added strength and cardio challenge.  Perform the same time on both legs.


    Glute Press

    Targets: Glutes, hamstrings, core and spinal stabilizers

    Set Up: Attach squat stand

    Perform: Facing the tower, open the glide board, and place one knee on the surface and the toes of the other foot on the squat stand. Place the forearms parallel onto the glide board to maintain a square and stable position of the spine. Extend the leg that is on the squat stand straight to activate the glutes and hamstrings, then return to the start position to repeat. Keep the hips and shoulders level with the core engaged throughout the motion. Perform the same time on both legs.


    Static Chest Press and Triceps

    Targets: Pectorals, triceps, deltoids, core stabilizers

    Set Up: Remove squat stand and attach cables

    Perform: 45 seconds each for 90 seconds in total

    Chest: Sit or kneel facing away from the tower with the cables in each hand. Perform a static chest press with the elbows and wrists in the same line while keeping the glide board still. Vary the angle to target different muscles.


    Triceps: Remain in the same set up as above. Place the arms at a 90-degree position by the ears to perform a static triceps extension. Lean forward slightly to stabilize the spine.


    Static Rows and Biceps

    Targets: Upper, middle, lower back, rhomboids, traps, biceps, core stabilizers

    Perform: 45 seconds each for 90 seconds in total

    Rows: Sit or kneel facing the tower with the cables in each hand. Perform a static row by alternating a single arm row motion aiming to keep the glide board still. Keep the spine elongated at all times. The elbows and wrists remain in the same line. Vary the positioning of the elbows to target the back muscles at different ranges of motion.


    Biceps: Remain in the same set up as above. Place the arms at a 90-degree position in front of the chest to perform static bicep curls. Again, the glide board remains still and the spine is elongated to support the core. Increase the exercise speed for an added challenge.


    Bicycle Crunch

    Targets: Rectus abdominis, obliques, spinal stabilizers, arms, shoulders, hip mobility

    Perform: Lie supine on the glide board facing away from the tower with the cables in each hand. Bend the knees at 90 degrees and extend the arms straight by reaching towards the heels to prepare for the movement. Begin to bicycle the legs while simultaneously punching to the opposing leg. For an added core challenge, extend the legs straight. Be sure to keep the lower spine in contact with the glide board at all times.


    Pike Ups

    Targets: Entire core, spinal stabilizers, triceps, shoulder stabilization, hip flexors, quads, glutes, and hamstrings

    Perform: Facing away from the tower, place the hands on the floor at the bottom base with the shoulders directly on top of the wrists. Place the feet onto the glide board with the legs extended long to create a diagonal line from the heels to the head. With core control, pike the hips upward to create a triangle shape while keeping both the arms and legs straight throughout the motion.


    Engage the core at all times to prevent ‘sinking’ or ‘piking’ of the hips. Modify the plank by placing the knees on the glide board. For an increased strength challenge, raise the incline.


    Be sure to check out the video to see how these exercises are performed. Please ‘like’ and ‘share’ so that others can join in the program!


    Endurance is a skill. Just the act of exercising regularly will help you be able to become stronger and exercise for longer. Stick with the plan and train hard with this final week of endurance challenges! You’ll be amazed at what your body achieves.


    Best of Luck Always,






    Maria Sollon

    Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work. http://www.groovysweat.com http://www.groovysweatstore.com (purchasable workout videos) http://www.youtube.com/groovysweat (workout clips)

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