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Crush Your Week With These 5 Muscular Endurance Workouts

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Crush Your Week With These 5 Muscular Endurance Workouts
Presented by Spartan Training®

The focus of this week's Crush the Week workouts is on muscular endurance. By increasing your muscular endurance, you can do more without getting as fatigued.

Monday's workout, The Short Haul — designed by Spartan Coach Evan Betts — is a simple, yet effective test that covers all aspects of the core. You’ll perform four exercises for a prescribed amount of time, and your goal is to complete as many reps as possible in each round. To truly challenge yourself, see if you can one up your reps with each round. Betts scored a 120 in round one, 131 in round two, and 149 in round three. See if you can top him!

After you complete The Short Haul, we have four additional 20-minute workouts, each designed to improve your muscular endurance daily, even on a busy schedule. 

What are the benefits of muscular endurance workouts?

Incorporating muscular endurance workouts into your training can have several benefits, including:

  1. Improved posture
  2. Decreased fatigue
  3. Improved sleep
  4. Body recomposition 
  5. Decreased body fat

01

Workout: The Short Haul

One circuit repeated for three rounds with 90 seconds of rest between each. Complete each exercise AMRAP-style for 30 seconds each. 

  1. Push-up
  2. Alternating reverse lunge
  3. Bodyweight squat
  4. Plank up-down

02

Workout: Squats & Lunges

Two circuits, each being an 8-minute EMOM (every minute on the minute). Perform the required reps of each exercise, and then rest for the remainder of each minute.

  1. 10 squat jumps, 10 plyometric lunges, 10 push-ups
  2. 10 banded bodyweight squats, 10 reverse lunges, 10 plank up-downs

03

Workout: Core Burnout

Two circuits, each being an 8-minute EMOM (every minute on the minute). Perform the required reps of each exercise, and then rest for the remainder of each minute.

  1. 10 supermans, 10 shoulder taps, 10 elbow plank jacks
  2. 10 middle-to-wide push-ups, 10 leg lowers, 10-second plank hold

04

Workout: Up the Conditioning

Sixteen-minute straight Tabata-style workout. Twenty seconds of work followed by 10 seconds of rest. Repeat for 8 minutes, rest 90 seconds. Repeat once.

  1. Skaters
  2. Knee tuck jumps
  3. Burpees
  4. Mountain climbers

05

Workout: The Calm Before the Storm

Sixteen-minute straight Tabata-style workout. Twenty seconds of work followed by 10 seconds of rest. Repeat for 8 minutes, rest 90 seconds. Repeat once.

  1. Dead bugs
  2. 2-second super hold repeats
  3. Supine opposite hand-to-foot touches
  4. 10-foot bear crawls (forward + backward)

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