Weekly schedule
Week 1
- Day 01 Full Body Endurance Workout 9 exercises
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Day 02 Rest Recovery day — light walk or stretching
- Day 03 Speed and Agility Workout 10 exercises
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Day 04 Rest Recovery day — light walk or stretching
- Day 05 Muscular Endurance Workout 9 exercises
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Day 06 Rest Recovery day — light walk or stretching
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Day 07 Rest Recovery day — light walk or stretching
Week 2
- Day 08 Speed and Agility Workout 10 exercises
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Day 09 Rest Recovery day — light walk or stretching
- Day 10 Endurance Workout 9 exercises
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Day 11 Rest Recovery day — light walk or stretching
- Day 12 Speed and Agility Workout 10 exercises
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Day 13 Rest Recovery day — light walk or stretching
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Day 14 Rest Recovery day — light walk or stretching
Week 3
- Day 15 Endurance Workout 9 exercises
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Day 16 Rest Recovery day — light walk or stretching
- Day 17 Speed and Agility Workout 10 exercises
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Day 18 Rest Recovery day — light walk or stretching
- Day 19 Endurance Workout 9 exercises
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Day 20 Rest Recovery day — light walk or stretching
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Day 21 Rest Recovery day — light walk or stretching
Week 4
- Day 22 Speed and Agility Workout 10 exercises
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Day 23 Rest Recovery day — light walk or stretching
- Day 24 Endurance Workout 9 exercises
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Day 25 Rest Recovery day — light walk or stretching
- Day 26 Speed and Agility Workout 10 exercises
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Day 27 Rest Recovery day — light walk or stretching
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Day 28 Rest Recovery day — light walk or stretching
Program overview
Workout Details
Muscular endurance is your muscle’s capacity to produce force repeatedly and steadily over time. Endurance exercise is one of the four types of exercise along with strength, balance and flexibility. Also called aerobic exercise, endurance exercises includes activities that raise your breathing and heart rate, such as walking, jogging, swimming, biking and jumping rope. You do not need to train for a marathon to build muscular endurance. Improving muscular endurance can boost whole-body strength, improve posture, and lower your injury risk.
Progressive overload is often used in strength training, but you can apply the same principle to any kind of exercise, including cardiovascular endurance exercises like running. This workout plan builds your muscles, improves cardiovascular fitness and burns up fat stores while also improving motor skills and agility.
- Level: Beginner / intermediate
- Training Type: Endurance / Speed and agility
- Equipment: No Equipment
