Endurance Jr

At the gym or at home

This is the ideal workout to reduce fat, increase strength and resistance. Do it at home, in the gym or at the park as long as you have a pair of relatively light dumbbells with you. Because of the light weights involved this is an excellent workout to condition your body to exercise. More experienced gym-goers can use this workout inside a wider program or use as it is though with heavier weights.

How it works

Exercises are paired in supersets. Each exercise execution will last 40" during which at least 12 repetitions are achieved. You will have 20 seconds rest within the superset and further 40" at the end of it. This relatively high pace will push on your metabolism to burn fat and the high number of repetitions will stimulate muscle growth. The ideal weights allows to execute the required number of repetitions but no one more.

Take it easy on the first sessions in order to understand the correct movements and learn each exercise since you cannot loose time looking at the videos as the whole point is to have a short rest between sets.

Continuous improvement

Execute quick, powerful and controlled movements within a pace which allows to complete all sets. Execute at least three times per week if this is not part of a wider program. Whenever you can do more repetitions then requested then you can increase the weights again. Get exited to challenge yourself. Enjoy and stay strong !

Too easy ?

If you're well trained and this turns out too easy then you shall cut the rest times to 50%. You're metabolism will be on fire.

Remember

• Ensure a proper 5 minutes warm up for the whole body.
• Heavy weights increase the risk of injury. Do not increase weights until it gets easy to perform a proper fully controlled movement for more repetitions than you target to. Do only small increases.
• You can't increase weights indefinitely. Swapping the exercises order is another good way to challenge your muscles.