Welcome to the Endurance 100, 110 and 120 Series, an advanced workout system to increase fitness, stamina, strength and balance. These are interval workouts where you work hard for 100, 110 or 120 seconds, depending on which workout, and then rest for just 10 seconds. There are 20 rounds in each workout, finishing with a stretch. There’s a large variety of functional exercises to engage your mind and body.

THE SET INCLUDES:

Endurance 100 (160 mins)

These workouts utilize compound moves and functional training so that your mind is active and your muscles are used at all angles. Some of the workouts are all standing, others are all on the mat and some are up and down. There is a high cardio factor as the pace is fast, but the long intervals give you plenty of time to perfect each move.

Cardio Sculpt (40 mins): you will see squats with side leg raises, lunge kick squat kick combinations, down dog glute raises to handstands, squat thrusts with knee pulls, in and out squat jumps, side to side lunges and a push-up and side plank knee pull series.

Squats and Lunges (41 mins): you will perform lunges and squats from all different angles. There are straight squats, in and out squats with front kicks, curtsy lunges with knee ups and kicks, straight lunges with leg raises, side leg raises and straight high kicks.

Functional Mat (42 mins): you will see a down dog leg raise series to warm up, a push-up to kneeling thigh stretch, wide plie knee downs, reverse curls with triceps dips, down dog glute raise to leg plant and all 4s glute raise to leg plant, crouching stretches to sweeping glute extensions, down dog leg semi circles, table top glute and side leg raises with push-ups, down dog glute raises with back stretches, single leg get ups and an outer thigh series to finish.

Up and Down (42 mins): you will perform side lunges with knees and kicks, crouching side leg raises, circle squats with kicks, handstand variations, down dog glute raises with plank knee pulls, a twisting inner thigh to handstand combination, back kicks and leg circles, side plank knee pulls and leg raises and finally an oblique raise and crunch combination.

Endurance 110 (185 mins)

Welcome to the Endurance 110 Series. These workouts use intervals of 110 seconds of work with 10 seconds of rest to build your endurance and strength. Most of the workouts will split the intervals into 2 halves, doing one half on one side and then switching sides, this will fully fatigue your muscles and take you to another level of focus and technique.

Singles & Doubles (46 mins): you will start with a squat kick move to warm up and then 6 combinations of 3 intervals each. The first interval alternates from side to side, then the next interval stays on one side and the third interval stays on the other side before moving on to a new combination.

Build It Up (47 mins): you will start off with 2 warm up rounds and then do 2 separate combinations for 4 rounds each, with 2 cardio moves in between switching sides. The combinations will always start with a base move and each round you add on one component.

Cardio Sculpt (46 mins): you will see knee circles, lunges with front kicks, squats to diagonal back kicks, diagonal lunges to glute raises, down dog glute raises and push-ups, side leg raises to reverse plank kicks, leg plants and mini handstands, elbow glute raise to angled push ups, side to side lunges and donkey hops.

Firm and Burn (46 mins): you will see lots of lunges and leg raises with different single leg hops and handstand variations interspersed throughout the workout. You will do 2 warm up rounds, then 8 rounds on one side, 2 cardio intervals, then finally 8 rounds on the other side.

Endurance 120 (194 mins)

A great mix of cardio sculpt and pure sculpt workouts that will hit all your major muscle groups. You will sweat and puff and also increase your strength and mobility with interesting combinations and up and down moves to keep your heart rate up high.

Lower and Obliques (47 mins): you will start with a squat reach combination and then will move into some challenging mini handstands, down dog glute raises, all fours hydrants and a tough side plank to break dance move. Lots of up and down moves to get the heart rate up and the muscles burning!

Cardio Core Box (48 mins): you will move through a wide variety of punches, knee pulls and kicks. You will start with the upper body, then move to the lower body and finally combine the upper and the lower body. Lots of repetitions with light weights to burn out your shoulders and arms. A high cardio factor workout that will leave you puffing and sweaty!

Lower (50 mins): you will see plie squats with toe touches, parallel and diagonal lunge combinations, wide plies with oblique knee raises, a short cardio burst and a tough side leg raise combination with 3 different variations.

1 + 2 = 3 (49 mins): in this workout you will start with 2 warm up rounds and then will move into various combinations where you start with 1 part, then do the second part and finally add the two together in the 3^rdpart. There are mini hand stands, push-ups, down dogs and plenty of balance challenge moves. This one is a total body sweat fest that will torch a lot of calories!