Skimble
Workout Trainer on iOS Device
Download on the App Store   Download Workout Trainer from Google Play.   Download Workout Trainer from Samsung Galaxy Store
Free Moderate Workout

Endurance Rookie

Moderate   45 minutes

Target Areas: Legs

Equipment: No Equipment

Endurance Rookie
Tags
Bodyweight Workouts Leg Workouts Zero Equipment Workouts
Description

Help your energy levels and physical stamina get back to its prime with this body weight workout. You won't need any equipment, but you will need to bring your A game for this 45 minute endurance-based workout.

Exercises

Set 1: 3 rounds
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.
Effort: Moderate
Jumping Jacks
1 minute
Start with your hands behind your head and your feet hip-width apart.
Rest
10 seconds
Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.
Prisoner Squats
1 minute
Rest
Rest
10 seconds
Pogo Hops
Effort: Moderate
Pogo Hops
1 minute
Rest
Rest
20 seconds
Jump out, spreading your legs and snapping your arms to the sides.
Effort: Vigorous
Seal Jacks
1 minute
Rest
Rest
10 seconds
Pop right back up to the start position and repeat.
Effort: Vigorous
Drop Squats
1 minute
Stand tall with your feet together.
Rest
10 seconds
Basketball Shots
Effort: Vigorous
Basketball Shots
1 minute
Rest
Rest
20 seconds
Front Back Jacks
Effort: Vigorous
Front Back Jacks
1 minute
Rest
Rest
10 seconds
Gate Swings
Effort: Vigorous
Gate Swings
1 minute
Rest
Rest
10 seconds
The Heisman Shuffle
Effort: Vigorous
The Heisman Shuffle
1 minute
Rest
Rest
20 seconds
Cross Jacks
Effort: Vigorous
Cross Jacks
1 minute
Rest
Rest
10 seconds
Forward Backward Hops
Effort: Moderate
Forward Backward Hops
1 minute
Stand tall with your feet together.
Rest
10 seconds
Ice Skaters
Effort: Vigorous
Ice Skaters
1 minute
Rest
Rest
20 seconds

Set 2: 1 round
Shadow Boxing
Effort: Very Hard
Shadow Boxing
1 minute

Workout Discussion

24 Jun
450 cals
22 Apr
How much does this burn
14 Oct
One of my favorite workouts I will be doing!

Appears In

cardio
Cardio
bodyweight
Bodyweight
endurance
Endurance

Related Workouts

Endurance Boost 11
Endurance Boost 11
25 minutes, Beginner
Endurance Boost 7
Endurance Boost 7
20 minutes, Beginner
Endurance Boost 4
Endurance Boost 4
14 minutes, Beginner
I like to Move it Move it!
I like to Move it Move it!
10 minutes, Moderate
Jump on it!
Jump on it!
30 minutes, Beginner
The Energizer Body
The Energizer Body
24 minutes, Moderate
Do this workout in Workout Trainer
✓ Follow along to move-by-move multimedia workouts
✓ Integrated smartwatch & heart rate monitor experience
✓ Earn points, compete on the Leaderboard, stay motivated!
✓ Scheduling to fit your busy lifestyle
Download on the App Store   Download Workout Trainer from Google Play.

Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Show More

You Might Also Like

Turkey Takeout

Turkey Takeout

Moderate 17 mins  
Legs   No Equipment
Speed Workout Routine

Speed Workout Routine

Moderate 8 mins  
Lower Body   Exercise Mat
Shed & Sculpt

Shed & Sculpt

Beginner 30 mins  
Legs   Exercise Mat
No Slouching!

No Slouching!

Intense 10 mins  
Lower Body   Exercise Mat
HIIT Me Again

HIIT Me Again

Intense 15 mins  
Full Body   No Equipment
Scramble & Sweat

Scramble & Sweat

Beginner 11 mins  
Full Body   No Equipment

Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

More: Running, Yoga & Pilates, Fitness Tests, Arms, Butt & Legs, Stretching, Strength, Biking, Warmup, Cooldown, Meditation & Breathing, Low Impact, Walking, Rock Climbing, Endurance, Kickboxing, Dance, Women Focused, Men Focused, Senior Focused, Health Issues, Seasonal, Pro, Free
Do this workout in Workout Trainer, the best free workout app for iOS & Android.