Endurance exercises
Endurance exercises in the Fitness Coach catalogue: 33 exercises. Mostly for: Legs, Quads, Abs.
Abs · Beginner
Bent-Leg Raised Crunch (Hands Behind Head)
A bodyweight abdominal exercise with the bent legs held above the floor and the hands behind the head. It develops controlled trunk flexion through a short upper-body curl, unlike a full rise to sitting or a knee-tucking repetition.
Quads · Intermediate
Tuck-to-L-Sit Knee Extension
A bodyweight movement on straight-arm support handles. Straightening and re-bending the knees from a raised tuck changes the leg lever while the thighs stay elevated, challenging the quadriceps, hip flexors and trunk.
Full body · Advanced
Burpee (Wider Stance, Shallower Squat)
A full-body bodyweight exercise combining a squat, a push-up and a vertical jump. This version uses a wider foot placement and a shallower squat during the floor transition than the other confirmed variation. It combines upper- and lower-body effort with cardiovascular and coordination demands.
Abs · Beginner
3/4 Sit-Up
A bodyweight abdominal exercise that uses a partial sit-up range rather than a full transition to sitting. It targets the abdominal muscles through a controlled trunk-flexion variation.
Legs · Beginner
Walking on Treadmill
An indoor cardiovascular exercise with adjustable speed and incline. It provides a controlled walking workload for aerobic endurance, warm-ups, and regular physical activity.
Legs · Advanced
Running
A cardiovascular exercise that involves moving at a steady pace on foot. It enhances cardiovascular endurance, burns calories, and strengthens muscles, particularly in the legs and core. Running can be performed on a treadmill or outdoors and is adaptable to various fitness levels.
Legs · Advanced
Treadmill Run
A cardiovascular exercise performed on a treadmill machine, designed to improve aerobic fitness, endurance, and overall cardiovascular health. It allows for controlled speed, incline, and duration settings, making it suitable for various fitness levels.
Legs · Advanced
Assault Air Bike
A high-intensity cardio machine that combines the benefits of cycling and upper body workouts.
Legs · Beginner
Walking Cardio
A low-impact aerobic exercise that involves walking at a steady pace to improve cardiovascular health, endurance, and overall fitness. It can be performed on a treadmill or outdoors and is suitable for all fitness levels.
Legs · Beginner
Jumping Jacks
A full-body cardiovascular exercise that increases heart rate, improves endurance, and enhances coordination. This plyometric movement involves jumping to a position with legs spread wide and arms raised overhead, then returning to the starting position.
Legs · Intermediate
Pogo Jumps
A plyometric exercise designed to improve lower body explosiveness, agility, and coordination.
Full body · Advanced
Burpee (Narrower Stance, Deeper Squat)
A full-body bodyweight exercise combining a squat, a push-up and a vertical jump. This version uses a narrower foot placement and a deeper squat during the floor transition than the other confirmed variation. It combines upper- and lower-body effort with cardiovascular and coordination demands.
Abs · Beginner
Seated Flutter Kick
An abdominal exercise that targets the lower abs, hip flexors, and obliques. It involves performing a fluttering motion with the legs while seated, engaging the core muscles to maintain stability and control.
Legs · Beginner
Elliptical Trainer
A stationary exercise machine used to simulate walking, running, or stair climbing without causing excessive pressure on the joints.
Legs · Advanced
Kettlebell Swing
A dynamic, full-body exercise that primarily targets the posterior chain, including the glutes, hamstrings, and lower back.
Full body · Beginner
Ski Ergometer
A full-body cardiovascular exercise on a ski-erg machine that simulates the double-pole action of cross-country skiing. It combines repeated upper-body pulling with hip and trunk involvement for conditioning work.
Back · Beginner
Rowing Machine
The rowing machine, also known as an ergometer, is a cardiovascular and strength training device that simulates the action of watercraft rowing.
Legs · Advanced
Kickboxing
A high-intensity workout that combines elements of traditional boxing with martial arts techniques.
Legs · Intermediate
Prowler Sled
A versatile piece of equipment used for strength and conditioning. It involves pushing or pulling a weighted sled across a surface, engaging multiple muscle groups including the legs, core, and upper body. This exercise is excellent for building power, endurance, and cardiovascular fitness.
Abs · Beginner
Mountain climber
A bodyweight exercise that targets the core muscles, as well as the shoulders, arms, and legs. It combines a plank position with a running motion, providing both strength and cardiovascular benefits.
Abs · Beginner
Recumbent bike
The exercise imitates riding a bicycle while lying on your back. It engages the abdominal muscles, especially the lower part, and helps develop pelvic control and core endurance.
Abs · Beginner
Standing Air Bike
A standing bodyweight exercise combining alternating knee lifts with opposite-arm movement and trunk rotation. It engages the abdominal muscles and hip flexors while adding coordination and rhythmic movement to a warm-up or conditioning session.
Legs · Advanced
Barbell Thruster
A full-body barbell exercise that combines a front squat with an overhead press. It develops the legs, glutes, shoulders, triceps, power, and whole-body coordination.
Legs · Intermediate
Box Jumps
A plyometric exercise that involves jumping from the ground onto a raised platform, such as a box or bench.
