muscular endurance exercises without equipment

“You can add a challenge by setting the hands closer together for more tricep focus or, alternatively, if these are too challenging to begin with, use a low platform and perform with knees on the ground. Then, bring your right leg behind you and lower yourself into a reverse lunge.

So, for best results when working out from home, rotate and progress all three,” says Kassam. In a standing position, engage your abdominal muscles. Warm-Up: Light-moderate cardio for 3 to 5 minutes. Need a challenge? “The incline, flat, and decline push-up will all hit the triceps, chest, and shoulders in slightly different amounts. Perform the circuit once for a 10- to 15-minute workout, repeating up to 6 times for a longer, more advanced workout. This type of endurance is associated with exercises like planks, squats, lunges, and pull.

Pro tip: “It is important to begin with your body fully straight in the plank position and not to get too close to the box - this can cause overextension of the spine, which might lead to some pain in the lower back,” says personal trainer Sal Kassam, co-founder of the London-based gym SALECCA. Besides, muscle endurance is usually performed in low intensities (9). Muscles targeted: Pectorals, deltoids, triceps You should feel more activation in the lower fibers of your chest muscles with an incline push-up than with a traditional push-up on a flat surface. Lower your chest toward the box, then use chest and triceps to push back up to the starting position. Try these 15 bodyweight exercises from the pros to help you get your shoulders in shape. How-to: Start in a plank position with hands shoulder-width apart and elevated on a box or bench.

Muscular endurance exercises without equipment