Stamina-Building Workout

This workout isn't necessarily the most exciting, but it does build endurance and patience.  

It can help improve your ability both to stabilize and handle heavier weight.

You will do 6 basic moves and repeat them 3 times.  Each time you repeat the moves, you will change the tempo.  This could be called a tempo-altering routine.

The first time through, do the moves at an even tempo.  Example:  If you are doing rows, pull and push the weight in an even 1, 2 up and 1, 2 down motion.

The next time through, move the weight down slowly and up quickly.  Example:  If you are doing squats, go down slowly in a 1, 2, 3 time, and go up quickly on 1.  

The last time through, change your tempo to go down on the move quickly and go up slowly in a 1-down motion and a 1, 2, 3-up motion.

This movement, keeps your body guessing, and it does not allow you to use any springing motion at the end of a move to push yourself back out of the move.

Your muscles will be under tension constantly, and that's a good thing. 💪

Pick a weight that is a bit heavier (10-25 pounds). 🏋 I used 25 pound dumbbells, but choose something that you can handle for the entire workout.  Remember, each move is 20 repetitions so this adds up quickly!

Here's the routine.

Do each set of exercises for 20 reps, and repeat the series 3 times.  The first time through, use an even tempo of 1, 2 up and 1, 2 down.  The 2nd time, use an uneven tempo of 1 up and 1, 2, 3 down.  The 3rd time, use an uneven tempo of 1 down and 1, 2, 3 up.  Have fun!

1.  Squat to overhead press with 1 dumbbell

2.  Weighted hip-hinge with 2 dumbbells

3.  Chest press with 2 dumbbells

4.  Single-arm row with 1 dumbbell (switch arms every 10 reps until 20 reps on each arm completed)

5.  Leg-lifts

6.  Back extensions lying on the floor

Remember, don't "bounce" out of the move at the bottom.  That's cheating.  Keep your muscles under tension at the beginning and end of each move.