GET ALL 4 ENDURANCE 40 WORKOUTS Welcome to the Endurance 40 Series. These workouts use intervals of 40 seconds of work with 10 seconds of rest to build your endurance, strength, fitness, co-ordination and stability. The workouts are designed to fully fatigue your muscles and to take you to another level of focus and technique. Your brain will be challenged and your muscles will feel the burn, but don't worry, there are always modifications available. The 4 Workouts are: Sculpt It (35 mins) you will start with standing squat and lunge leg raise variations to heat up the body and get your heart rate up. Then some inverted exercises such as down dog glute raise to step forward, side to side sit outs, mini handstands and alternating glute raises. Next are standing and inverted with curtsy lunges to knee ups, plie squats and side lunges to leg raises, hinged knee pulls and a plank to inner thigh raise twist exercise. Then some core and glute focused raises, twists and extensions. The final 5 rounds focus on abs and lower back. Burn It (36 mins) you will start with 10 rounds of standing squat and lunge exercises to heat up the body and get your heart rate up. Then 10 rounds of inverted exercises such as down dog glute raise variations, modified burpees, plank side steps and knee pulls and a glute raise to twisted leg extension combo. Then the next 10 rounds are standing again with more lunges, kicks, oblique leg raises and a side kneeling knee pull. The final 5 rounds focus on abs and lower back. Build It Up (37 mins) you will start with 10 rounds of standing squat, lunge and kick exercises as well as down dog and mini handstand combinations to heat up the body and get your heart rate up. Then 10 rounds staying on one side. You will start with standing squats, lunges and kicks and then inverted exercises and mini handstands. Repeat on the other side for a further 10 rounds. The final 5 rounds focus on obliques and lower back. Chisel It (34 mins) you will start with 5 rounds of standing exercises such as lunges, plie squats and pulses. Then move to more focused arms exercises with lower body engagement and oblique focused standing exercises. Next use the chair to perform targeted leg circles and raises with angle changes. The last 5 rounds are on the mat with dedicated abdominal exercises and lower back raises.
