Enhanced endurance: ready to discover targeted lower-body workouts with tempo and superset?
If you are looking for a workout focused on muscular endurance while working on muscle volume, well this workout is perfect for you :)
During this one, we will work on tempo as well as isometric repetitions. Don't panic if you have trouble keeping up. In this case you can do your repetitions at a normal pace to compensate.
The timer will be on for 30 seconds per exercise, with 15 seconds of rest between each superset. You will have to repeat each superset 2 times.
This is not HIIT, this is moderate intensity cardio where your heart rate will be elevated for most of the workout!
During the HIIT, the heart rate is spiked throughout and this dumbbell cardio is more moderate level sustained throughout! This doesn't mean any less intensity than HIlT though! It's just as challenging just in a different way!
All you will need for this sweaty workout is a pair of dumbbells and your mat! The dumbbells I am using for your reference are 6kg each!
There is no jumping in this workout as I don't incorporate jumping with weight very often. Control the dumbbells at all time!
CLOSE SQUAT 2-1-2
CLOSE SQUAT 1-2-1
SPRINTER LUNGE 2-1-2
SPLIT SQUAT 3-3
TRIPLE LUNGES 1’’ ISOMETRIC
STIFF LEG DEADLIFT 2-1-2
SUMO SQUAT 1-2-1
1 REVERSE LUNGE 1 TARGETED SQUAT 2-1-2