Endurance workout

Endurance - Feel the Power

This is the workout to increase your ability to work hard for long periods of time thanks to supersets of functional exercises where weights are moderate in favour of more repetitions. Increasing your endurance will benefit you on your favourite sport, on your next heavy weights routine and whenever you'd otherwise struggle to keep the pace. Remember to take it easy on the first sessions in order to practice the correct movements for your safety and efficiency of the exercise. (45' to 1h sessions / 4 days per week / it requires gym equipment)

Good for fat loss

Because of short rest periods after each superset, your metabolism will be pushed such to burn more calories even after your workout. Depending on your goals you can keep a caloric intake slightly on deficit or on surplus to respectively loose fat or increase the muscle tone. As rule of thumb start from a 5% delta and adjust over time.
However remember that an excessive deficit of calories would lead your body to eat from your muscles whereas an excessive calories surplus would store excess fat.

How it works

Exercises are paired in supersets. Aim to reach the target number of repetitions of each exercise within one minute top and never in less than 40 seconds. There won't be rest time within the superset hence you should find the weights which allow you to execute the target number of repetitions in each exercise for the whole superset. If you cannot complete the last exercise of a superset then the weight was too high either on the current exercise or previous one. Rather than giving up an exercise, you should drop the weights. Keep a backup option near you. Eventually complete it with no weight at all.

Continuous improvement

If you complete a superset without feeling exhausted then it's time to increase the weights when you aim at muscle growth or rather to reduce the rest time if you aim at fat loss. Get excited to challenge yourself. Enjoy it and stay strong !

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