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Lift Big to Go Far Endurance Workout

Spend a few sessions per week in the gym to boost endurance performance and go farther and faster than ever before.

Day 2

1A. Single Arm Snatch

Sets: 3 Reps: 5

Start with an overhand grip on a dumbbell in between your legs, your feet about shoulder width apart, and your core engaged. Bend your knees and hinge at the hips, keeping your back straight. The dumbbell should be about knee height. Explosively extend your hips, knees, and ankles while shrugging your shoulder at the same time. Catch the dumbbell overhead with your knees softy bent and your elbow locked out. Stand up tall and slowly lower the weight before repeating.

1B. Single Arm Power Row

Sets: 3 Reps: 5

Grab on to a TRX or smith machine bar with your right hand. Your body should be at a 30-45 degree angle with the ground. Rotate your body and other arm away from the bar so that your body forms a T with your feet shoulder width apart. Explosively row your body towards the bar while rotating your torso and reaching forward with your left hand and squeezing your shoulder blades together. Slowly lower your body and repeat all reps before switching hands.

2A. Single Leg Romanian Deadlift

Sets: 3 Reps: 8

Start with a dumbbell in your left hand and your right foot planted firmly on the floor. With your right knee softly bent, hinge at the hip reach the dumbbell towards the outside of your right knee. Squeeze your glutes as you return to the starting position standing tall.

2B. Dumbbell Single Arm Chest Press

Sets: 3 Reps: 8

Lie on a bench with a dumbbell in your right hand and your feet pressed firmly into the ground. Press the weight out in front as you squeeze your chest.

3A. Lateral Step-ups

Sets: 3 Reps: 8 (each side)

Stand to the left of a bench with a dumbbell held at chest height with a goblet grip. With your right foot planted on the box, push through your heel and end standing up, balancing on your right foot.

3B. Renegade Row with Push-up

Sets: 3 Reps: 8

Start in push-up position with a dumbbell in each hand. Keeping your back flat, perform a push-up then drive your right elbow back rowing the dumbbell up and pulling your shoulder blade back. Lower to the ground and repeat with the left hand. That’s one rep.

4A. Medicine Ball Slams

Sets: 3 Reps: 8 (each side)

Start with a medicine ball at chest height. Keeping your core tight, bring the medicine ball overhead and then forcefully slam it down into the ground using your abs to generate the force.

4B. High-to-Low Woodchops

Sets: 3 Reps: 8 (each side)

Set up a cable attachment slightly above shoulder height. With your feet slightly wider than hip width apart, grab the pulley with both hands and drive it towards the opposite side knee. Keep your arms extended in front of you and pivot your feet as you rotate through the movement. Slowly return back to the starting position and repeat.

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