9 Effective Combo Moves to construct Endurance and strength

 

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These moves prove you don’t need to train strength and endurance separately. 9 Effective Combo Moves to Build Strength and Endurance. by Lauren Bedosky. December 12, 2018. No Comments.

Share it: Some days, especially when you’re time-strapped, you need your exercises to perform double-duty. On these occasions, it’s helpful to have a. Twenty-two moves. Thirty seconds each.

Twenty-two days. Eleven minutes a day. That’s all it takes to build major strength and endurance, according to Coach Yancy Culp.

Some of you already know how effective the RAMroller can be in helping you develop your overall fitness. It’s a beast of a multi-tasking exercise tool: More compact than a. If you’re just starting out on your strength-building journey, you’ve probably happened across the term compound exercises, usually in the context of something you should be doing, like eating broccoli or watching PBS documentaries. Exercise experts don’t agree on much, but nearly all of them agree that compound exercises are a strength-and-fitness seeker’s best friend. 10 Strength Moves That Are Better Together. about the combos that will get your heart pumping while building muscle.

Read on for five compound moves. You’ll build plenty of endurance running stairs, too, and a pair of rock-solid calves if you do it right. Work hard to stay on your toes as you run. A bonus: It’s a perfect indoor hotel workout if. For those of you who lead a hectic lifestyle and don’t think you have time to build a kick-ass body, think again.

The simple solution to your dilemma is combination compound training. This style of strength training quickly builds muscle mass and dramatically enhances overall fitness while strengthening the body as a whole.. Performing compound exercises will help you save time as well as.

Strength workout Right after your endurance run do a strength or bodyweight workout. Do two to four sets of the following seven exercises: Pull-ups, Squats, Push-ups, Forward Lunges, Superman Pull, Bridge, Russian Twist. You can find these exercises and many more. Use your body weight as resistance for strength training.

Push-ups, sit-ups, heel raises, chair dips and lunges are just a few exercises that get you into shape fast. For example – when you don’t have the props to do your upper body workout on a bench-press, do a set of 12 push-ups to get the same effect. McAlpine’s favorite on-the-go exercise is a classic for a reason: Push-ups are one of the most effective bodyweight exercises around. “Primarily, this move will target your chest, triceps, and. “Holding the plank position takes strength and endurance in your abs, back, and core.

The plank is one of the best exercises for core conditioning but it also works your glutes and hamstrings.

List of related literature:

The beauty of these strength routines is that each has only four or five moves—the most effective ones based on research—so you can get firm fast.

“Flat Belly Diet!” by Liz Vaccariello, Cynthia Sass, David L. Katz
from Flat Belly Diet!
by Liz Vaccariello, Cynthia Sass, David L. Katz
Rodale Books, 2009

In any case, a simple list would do very little good, since these are complex techniques that require timing, sensitivity, and specific sequences of subtle whole-body movements.

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from David Perry on Game Design: A Brainstorming Toolbox
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Try to incorporate speed velocity (faster reps within a shorter range of motion, step 3) together with strength velocity (stronger and slower reps within a larger range of motion, step 4).

“The Warrior Diet: Switch on Your Biological Powerhouse for High Energy, Explosive Strength, and a Leaner, Harder Body” by Ori Hofmekler
from The Warrior Diet: Switch on Your Biological Powerhouse for High Energy, Explosive Strength, and a Leaner, Harder Body
by Ori Hofmekler
North Atlantic Books, 2007

Try doing eight of these between each of the twelve Yogalosophy routine moves.

“Yogalosophy: 28 Days to the Ultimate Mind-Body Makeover” by Mandy Ingber
from Yogalosophy: 28 Days to the Ultimate Mind-Body Makeover
by Mandy Ingber
Basic Books, 2013

Each of these techniques can help you transform an opponent’s strength into weakness.

“Judo Strategy: Turning Your Competitors Strength to Your Advantage” by David B. Yoffie, Mary Kwak
from Judo Strategy: Turning Your Competitors Strength to Your Advantage
by David B. Yoffie, Mary Kwak
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What characterizes all these basic techniques is the emphasis not only on lower body control, but on attacks on and defenses of the vital spots with the hands, arms, and elbows.

“Martial Arts of the World: A-Q” by Thomas A. Green
from Martial Arts of the World: A-Q
by Thomas A. Green
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The most common of these methods are ballistic, dynamic, static, and various proprioceptive neuromuscular facilitation (PNF) techniques (8, 24, 25, 30).

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

(145) As you progressively and almost seamlessly combine moves, substitute a more complex move for a simple one, keeping the routine the same length.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

I know that some of these exercises may seem too simple (or silly!) to be effective, but try them and you will see how powerful they truly are.

“Embracing Uncertainty: Breakthrough Methods for Achieving Peace of Mind When Facing the Unknown” by Susan Jeffers, Ph.D.
from Embracing Uncertainty: Breakthrough Methods for Achieving Peace of Mind When Facing the Unknown
by Susan Jeffers, Ph.D.
St. Martin’s Publishing Group, 2007

Milos unique form of strength training employed the power of the whole body and all three types of strength.

“A Tooth from the Tiger's Mouth: How to Treat Your Injuries with Powerful Healing Secrets of the Great Chinese Warrior” by Tom Bisio
from A Tooth from the Tiger’s Mouth: How to Treat Your Injuries with Powerful Healing Secrets of the Great Chinese Warrior
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Atria Books, 2009

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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54 comments

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  • It’s gr8 to follow the routine. I have brought my glucose level from 612 (Post Lunch) to 119. Medicines also aided this reduction. This was achieved in mere 30 days. Now medicines also have been halved.
    Thanks.

  • I am 75 years old and these exercises are perfect for me. But I am on blood thinners does exercise effect blood thinners I go have it checked once a month but I jusr started these exercises thank god for youtube thank you for putting it here on youtube.

  • My guess on what you’re going to say, before watching:
    -Do a long run every week
    -Do some strength sessions
    -Take your pace down
    -Keep gradually increasing total volume

  • great, great exercise I just knew today. I wish I ‘d known it long before. As instructed, I measured my blood sugar level. It was 144. After completing the whole 40 min exercise, my blood sugar level was 103! Unbelievable! Thanks so much. I’ll do it daily from now.

  • Thanks Jason for great topics and usefull advices. This channel is top 3 for running advices. One quick question: after doing the base training (60miles week)and when i start tempo and intervals do i keep the same week mileage or i m decreasing it?

  • Like these exercises, especially the lizard climber I was not familiar with that one!
    I was familiar with the pike push up. This looks similar to the Aztec push ups, but different. There is another variation of the Aztec which is the half Aztec. You mentioned it’s similar to the “checkna..” it sounded like that from you, I don’t know that one. The leaning push ups is actually the bear push up too. Another variation to the lizard climber is the lizard push ups and lizard or dragon jumps too.

  • My glucose level was 97 when I started. At first check, it went up to 112. At the end of the exercise, it went to 111. What shall I do? I am usually between 87-97.

  • Very nice video! The tempo runs are fundamental to any running programs for any distance. It is impossible to enjoy running slowly if you never run fast. Running all the time at the same speed is not much fun after a while. Yes running volume in zone 1 is important but it is the start and not the end. Completing a marathon is surely a nice achievement but completing a fast marathon is heaven as you had to work so hard to make it possible. In any case these are all personal choices and there is no wrong doing and that is the beauty of running. Not getting injured while running is something that we all agree on as not being able to run because of an injuries is no fun. I keep rediscovering the basic of running and this is so much fun to see where that new path will bring me. Have a nice day! ������

  • you are smart lady Katarina. Conquer those Jilian michaels DVDS and add some other DVDs variations not her videos and mixed it up. You will be glad that you did it.

  • My good friend proposed this “Vαnοjο Fivu” (Google it) for my weight and diabetic issues. This informative guide has shared me the optimal exercise and also diet program to follow. Right after one day on the diet program my own blood glucose levels was down about 35 points, and by day Four it was down about Sixty points. That worked very well, nonetheless, and I felt great. I am so happy which I was able to stabilize my blood sugar levels..

  • I’m pre-diabetic and my weight is always from 92 lbs to 94 lbs and I never take diabetic test at home but I like your exercise because it help my muscles. I felt better after I did this exercise. I have to take a few minutes at half way because I felt tired. Thank you very much. I will follow your exercise everyday or every other day because I’m lazy.

  • hello Sir, I was having 10.8 sugar level just after 2 hours of a meal, then I started to do your level 1 diabetes exercise and when I checked in the middle of your teaching exercise it was amazingly decreased to 8.1, thank you very much for the help and support and the best teachings… love you Sir

  • I RECOMMEND WALKING FOR 1 HOUR TO 1,5 HOUR, AND TAKE THE SAUNA AFTER, I DID EXACTLY THT AT MY LOCAL GYMCENTER (THEY HAVE SAUNA); MAN I FELT VERY GOOD AFTER THT…..I HAVE T2D.

  • This is a great work out. I am pre. Woke up at 109. I found and tried video this morning. After I paused at 20 min mark it was 157. It’s never been that high level. I thought maybe a mistake. By the time I finished it was 114. Is there any meaning to that shift now that I am aware that I am pre and it “can be reversed”? I am determined to beat this.

  • Checking out “Vαnοjο Fivu” (Google it) will assist you to cure diabetes and get a healthy way of life. For a time period of 1 ½ months, my hubby has been a keen follower of the plan. It`s been five years since he has been taking insulin shots. He has been a type 2 diabetes patient for six years. Given that reading through this plan and adhering to the plan he is eating better everyday & everyday…

  • Hey, i like this gulose exercise,especially design for diabetes, thanks family for this excerise! It off the chains!������♒♻♎◻��〰������������〰◻����〰��〰

  • Thank you sooo much. I was looking for something like this since 1 year. Just want one more help from you…. Could u please suggest me any diet before and after this excersice…

  • I`ve utilized prednisone as remedy for my pneumonia without knowing that it has risen my blood glucose levels and ultimately caused diabetes. During that time, my A1C is 10.1, which is extremely high. Luckily, I`ve read about this straightforward guideline “Vαnοjο Fivu” (Google it). Right after Two months, my 2nd tests showed that I was able to lessen my A1C to 6.8, that is.3 above normal..

  • my sugar level is 6.3 every morning i am prediabetes i have been trying this exercise from 4 days but there is no change in my sugar level what should i do?? can u give me suggestion please??i would be so grateful

  • This is the only video that got me motivated to do something about my diabetes. I started with this 30 min. program, and now I walk 80 min every single day. I am a senior. THANK YOU!

  • Hi guys! I will be 65 years old this summer and I truly don’t want to feel my age more than is necessary. I consider myself a fitscript champion cause I have worked my way up to Total Body Exercise Level 2 along with chair strength training with the dumbbells along with yoga three times a week faithfully. I have been following you guys over a year and have experienced a marked improvement in my quality of life. I am so grateful for the ease and flow of your routines Charlie and look forward to try new ones as I improve. I see that you guys have tee shirts with the glucosezone logo on them. Is there anyway I can purchase a tee shirt for myself? Once again, keep helping those of us who have experienced limited mobility and have made a change. Thanx!

  • Wonder why I can’t get rid of this dawn phenomenon…. it’s making me crazy and it’s actually gotten worse. This morning 109 and my blood work from last labs my A1C went from 5.7 to 5.4

  • Hi! i liked this video, and also i want to use the links of your videos and apply it on a mobile application which is promoting avoidance and prevention of diabetes. that way, your videos will be watchable from the mobile app. i hope you give me your permission. thank you and God bless!

  • For Starters I was keeping up with the lady on the right. Now I am keeping up with the Lady on the left. I’ve lost 13 pounds. Blood sugar in the mornings average in the mid to upper 90’s and mostly low 100’s. I started playing my own music with the video and mute the sound on the video because music motivates.

  • Hi..i am doing this exercise in the morning with empty stomach.
    On day 1 my sugar level is 107 before exercise & it raised up to 120 after exercise.i felt that i might be doing it wrongly.. but today my sugar level was 93 before exercise & it goes up at 105 after exercise..can you plz guide why sugar levels are going up after exercise..

  • ))))))))))))))))))) не ну молодец чувак. стиляга………….. не ну стилягам тоже Гиревой Спорт в помощь! вот плюсы Гиревого! да! любой! любая! хоть где! хоть когда! минимум времени, денег, пространства. максимум резалт!

  • Used a 12kg. Was apprehensive, but recruited a friend and got through it pretty smoothly. The fact that I adore KB complexes made those 9 minutes good ones. I would try this with a 30# KB. The strict press would get dicey.

  • Thank you for watching! Timestamps are in description and here’s a detailed article with more information about strength endurance ➞ http://bit.ly/strength-endurance

    Take our free physicality quiz and discover your physicality type ➞ http://bit.ly/physicality-quiz

  • Un homme aussi beau mérite de se reproduire en grand nombre pour faire le bonheur de celles et ceux qui aiment les mecs virils et musclés.

  • My wrists will kill me if I try this. I struggle to bend my hands upwards. Pressups are also tricky and I have to do them on fists.

  • Are you sure this safe on joints and tendons? I guess it’s pretty hard on the lower back too. May be modified for special needs. But, thanks for sharing.

  • Hello Sir, I hope you are fine, can you please tell me any exercise to lower my Cholesterol, I am really very worried about it, since the last 2 days I have started going for a long walk, I want to do exercise also please… need your expert guidance. Thank you once again. God Bless You

  • Great Video Eero! Bulding up work capacity is something i rarely hear/see on average Fitness channels. Good to have you on Youtube��

  • 27 years old, lifelong type 2, beginning to experience kidney issues. This workout has given me energy i didn’t know I had left in me. Thank you.

  • Hello, must say this is an amazing video that I’ve been following for a while! Could you guys give out a bit more information about the workout such as, what is an ideal pre-workout snack that’ll keep me energetic and also on an average how many calories are burnt from the workout. Thanks in advance! Cheers

  • This is just too awesome. I am 61 years young and up until 8 years ago I used to train 3 hours per day, 6 days a week as a martial arts and kickboxing instructor. All of our exercises were some sort of body moment and body weight training. Recently, last year, I’ve been training exclusively with weights. Maybe it’s just my body type, but I’ve been having some injuries related to lifting heavy weights. Eero is my hero, that rhymes, I am leaning towards his kind of workouts because, for me, it feels right. Besides, I feel more limber and agile, faster and stronger with this type of training.:) Thanks Eero.

  • Absolutely inspiring! �� your coordination and endurance is just amazing, I will make sure to try this in my next workout, your video was very informative and detailed, you are top coach, thanks for sharing! ������

  • Thank you for the great video. Is there any conditioning movements for hips? I’ve been searching for that as warm ups before any martial art kickings.

  • hey Eero, greetings, the application you recommend to start my routine in the gym, I have stopped exercising for 2 years, and I want to have good conditions again. Do you know one?

  • It’s a great workout, but the title is a bit misleading. It’s a circuit training, not a superset. Nonetheless it is awesome. Keep up the work!

  • vahva you’re the best of the best.. I relay want to buy your book 20XX but unfortunately my country don’t support paypal account… do you support a payment by payonner account? thanks you vahva

  • Doing that upper body superset today!! May mess around with the shrimp squats a bit if my legs can take it today. I like those they look so much better for my knees than a sl squat

  • wow. U make me excited to work out again! soooo gonna try this vid tmrw! it’s night here is d only reason I’m not gonna do it rn
    the different jumps and animal walks are amazing as well. Makes my family have another reason to stare at me strangely as I jump and walk on all fours about d place! haha

  • For an 800m runner, how crucial is running high mileage? What’s the recommended mileage run per day and/or week an 800m runner should run to build endurance and increase aerobic capacity?

  • Hey is there any exercise besides the ones I’m doing through Your channel that can help me with the restriction on my blood flow on my legs and hands I have bad anxiety and I’m always worrying and I can’t afford a doctor or some fancy gym so I use your channel to work out is there any advice you could give me

  • Great video! Love talks like this on building endurance and stamina over the long haul. Would love to hear more on training blocks, building weekly volume over a training cycle, etc.!

  • The Male’s form is a little sloppy��, but the workout is great, I did it and I am going to add it to my at home routine. Thanks for posting

  • Awesome!!! I must say that the 3rd exercise looks less interesting, but the 2 first looks amazing!!! I’ll try it on my next cardio session!!! Thanx for sharing:)

  • Hi Jason! I am a regular 60 plus mpw guy but I got injured some weeks ago. I’ve had to decrease my mileage to 20 mpw. How beneficial is low mileage?

  • Excellent explanation and a well structured video; the timestamps in the description are very handy for quick reference later on. Props man, thank you for sharing this quality content! keep up the good work!

  • GREAT STUFF!! Thank you! Head over to our channel and check out our food tutorials they are all under 5 minutes and macro friendly!! keep inspiring

  • Thank you so much for posting these videos!! It really helps those of us who don’t have the money to pay for a gym membership, or for those expensive exercise videos. Would it be possible to make your videos available to play in a PS3? I can see them in my computer/iPad/and even in my iPhone, but I can’t play them when I access YouTube in my PS3. It would be very helpful!

  • hello sir, what about level 2 exercises, when so we have to start level 2 and level 3? and I have to lower my cholesterol level also, please recommend some exercises for that also, thank you once again

  • Saw this workout, got excited, tried it, and quit after 8 minutes. I tried to get into it but the way it’s set up, it doesn’t give me enough time to get ready for the next workout and it got annoying having to pause it and play it over and over again. Then hated the minute rest. Sticking with Jillian Michaels.