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Strength and Endurance Focus – HIIT Session

Strength and Endurance Focus

Circuit 1

1. Deadlifts – 12 reps

2. Chest Press – 15 reps

3. Bicycle Crunches – 20 reps (10 each side)

4. Jump Squats – 15 reps

Circuit 2

1. Pull-ups or Lat Pulldowns – 12 reps

2. Leg Press – 15 reps

3. Russian Twists – 20 reps (10 each side)

4. Box Jumps – 15 reps

Circuit 3

1. Dumbbell Shoulder Press – 

12 reps

2. Hamstring Curls – 15 reps

3. Plank Shoulder Taps – 20 reps (10 each side)

4. Kettlebell Swings – 15 reps

Circuit 4

1. Bicep Curls – 15 reps

2. Tricep Dips – 15 reps

3. Lateral Lunges – 12 reps per leg

4. Battle Rope Slams – 30 seconds

Instructions and Key Points for a Safe Session – Strength and Endurance Focus:

General Tips:

  1. Begin with a thorough warm-up to prepare muscles for the upcoming exercises.
  2. Maintain proper breathing throughout each movement.
  3. Gradually increase weights as you progress but prioritize form over weight.
  4. Choose a challenging yet manageable resistance level for each exercise.

For Beginners:

  • Start with 2 sets of each circuit and focus on mastering form.
  • Use lighter weights or resistance bands if needed.
  • Begin with modified versions of exercises, such as assisted pull-ups.

For Intermediate Participants:

  • Aim for 3 sets of each circuit with controlled and deliberate movements.
  • Gradually increase weights for strength exercises while maintaining proper form.
  • Perform exercises with a moderate pace and focus on muscle engagement.

For Advanced Participants:

  • Complete 4 sets of each circuit with challenging weights.
  • Incorporate explosive movements for endurance, such as explosive jump squats.
  • Minimize rest between exercises and circuits for added intensity.

Circuit-Specific Points:

Circuit 1: Strength and Endurance Focus

  • Deadlifts: Keep your back straight, and hinge at the hips.
  • Chest Press: Maintain a stable core and control the movement.
  • Bicycle Crunches: Engage your core; touch elbow to the opposite knee.
  • Jump Squats: Land softly, and explode upward with each jump.

Circuit 2:

  • Pull-ups or Lat Pulldowns: Maintain control; avoid swinging.
  • Leg Press: Use a full range of motion, keeping your back flat against the pad.
  • Russian Twists: Rotate your torso while keeping your back straight.
  • Box Jumps: Land softly with a slight bend in the knees.

Circuit 3:

  • Dumbbell Shoulder Press: Keep a neutral spine and control the weights.
  • Hamstring Curls: Squeeze your hamstrings at the top of the movement.
  • Plank Shoulder Taps: Maintain a plank position and minimize hip movement.
  • Kettlebell Swings: Hinge at the hips and use your hips to thrust the kettlebell.

Circuit 4:

  • Bicep Curls: Keep your elbows close to your body.
  • Tricep Dips: Maintain a stable position, and focus on the triceps.
  • Lateral Lunges: Engage your core; step laterally, bending at the hips and knees.
  • Battle Rope Slams: Use your whole body to slam the ropes; maintain a strong stance.
1.  Strength training routine
2.  Endurance workout plan
3.  Weightlifting circuits
4.  Full-body strength exercises
5.  Advanced endurance training
6.  Intermediate strength workout
7.  Strength and conditioning
8.  Fitness for muscle endurance
9.  Resistance training circuits
10. Effective circuit exercises

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Dr. Neeraj Mehta, PhD in Human Biomechanics and PhD in Alternative Medicine, is the author and content creator for BodyGntx. The information provided on this website is based on his expertise in the field of human biomechanics, alternative medicine, and holistic well-being.

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