Endurance Foundations
3 days · 12 exercises
EnduranceBeginner3× / week
A gentle introduction to endurance training: easy blocks on the treadmill, bike and cross trainer build your aerobic base, rounded out with simple bodyweight work for the core and legs. The block structure with rests in between makes longer efforts manageable for beginners. Progression: extend each block by 1-2 minutes per week and shorten the rests.
Tag 1 – Laufband-Grundlage
Treadmill3 × 8 Min · 120s rest
Bodyweight Squat2 × 15 · 60s rest
Hand Plank2 × 20-30 Sek · 60s rest
Elliptical Trainer2 × 6 Min · 90s rest
Tag 2 – Rad & Rudern
Exercise Bike3 × 10 Min · 120s rest
Forward Lunge2 × 10 · 60s rest
Supermans2 × 12 · 45s rest
Rowing Machine2 × 5 Min · 90s rest
Tag 3 – Crosstrainer & Beine
- Elliptical Trainer3 × 8 Min · 120s rest
Wall Sit2 × 30 Sek · 60s rest
Mountain Climber2 × 20 Sek · 60s rest
Spin Bike2 × 8 Min · 90s rest