THE PULSE

04May

Try This Lower Body Strength Endurance Workout

NFC | 04 May, 2023 | Workouts | Return|

Are you looking for a lower body workout that will challenge your endurance and strength while also boosting your cardiovascular health? Look no further than this lower body strength endurance workout, designed by Coach Andrew, specifically for the StairMaster.

This workout is a 30-minute session that will focus on building muscular endurance and strength in the lower body, specifically targeting the quads, glutes, hamstrings, and calves. In addition to strengthening these muscles, this workout will also help increase your cardiovascular health through interval training.

The Warm-Up

To get started, begin with a 3-minute warm-up pace on the StairMaster. This will help prepare your muscles for the workout ahead and get your heart rate up.

The Workout

Once you're warmed up, it's time to get to work. This workout consists of 6 total rounds of combined StairMaster and bodyweight exercises.

  • 2 minutes on the StairMaster
  • 10 squats
  • 10 lunges (each leg)
  • 10 floor bridges (using a floor mat or towel)

After completing these exercises, take a 1-minute rest before beginning the next round. Do this 6 times and you’re done!

Remember:

Throughout the workout, it's important to maintain proper form. Focus on engaging the targeted muscles.

  • Keep your knees aligned with your toes during squats and lunges
  • Make sure your glutes and hamstrings are fully engaged during the floor bridges.

By incorporating this workout into your fitness routine, you can expect to see improvements in both your muscular strength and cardiovascular health. Over time, you'll be able to increase the intensity of the workout by adjusting the speed and resistance on the StairMaster, making it an effective and challenging workout for all fitness levels. 

Happy training!

 

About the Author

NFC

NFC

Related

Fast Weeknight Meals

Fast Weeknight Meals

NFC

Life can get pretty hectic, and finding the time and energy to cook a delicious (and healthy) meal a...

Read More >
How to Make New Year’s Resolutions You’ll Actually Keep

How to Make New Year’s Resolutions You’ll Actually Keep

NFC

The secret is setting realistic, meaningful goals and mapping out a clear path to success.  

Read More >
3 Healthy Holiday Recipes

3 Healthy Holiday Recipes

NFC

These three recipes are festive, wholesome, and perfect for holiday gatherings or as a little treat ...

Read More >
3 Healthy Date Night Dinners

3 Healthy Date Night Dinners

NFC

Perfect for special occasions or a cozy night in, these recipes will impress your date—and leave yo...

Read More >
Cut Through the Confusion: Navigating Food Labels

Cut Through the Confusion: Navigating Food Labels

NFC

Knowing what to eat can be tricky, especially with all those numbers and words on food labels. Don&#...

Read More >
3 On-the-Go Breakfast Recipes For a Busy Morning

3 On-the-Go Breakfast Recipes For a Busy Morning

NFC

These on-the-go breakfast recipes are perfect for those busy mornings when you need a quick, nutriti...

Read More >