qfit Endurance Training Program: 3 day Endurofit™

If you already have a reasonable level of fitness with good body strength and definition, it can be hard to continue to progress your fitness with that much experience. Endurance athletes (triathletes, swimmers and cyclists) often find it difficult to get to the next step. That's when it's time to consider a new supplementary gym training routine that tweaks your muscles in new ways.

Endurofit™ is a 3 day split, athletic fitness workout plan, containing high energy continuous training techniques, with a focus on functional movement, free weights and pulleys.

In this program, the first two days exercise one upper body section and one lower body section plus abs, while the third day trains your shoulders and arms. This entire endurance training exercise plan lasts for six weeks.

This workout will build your endurance, stamina and functional fitness level to a point that will allow you to progress forward when the time is right. Training 4 or even 6 days a week will become more of a possibility once you've got this workout plan down pat!

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Workout Overview:

Sample Routine

Chest / Biceps / Abs — Routine Day 1 - Weeks 1 to 3

Take a look at a sample of the routines you'll be doing. We've activated some of the exercises so you can see exactly the level of tuition you'll have available to you:

	Day 1
Workout Intensity	75%
Rest between Exercises	60 sec
Cardio
Your Choice	20 min warmup
Hamstring
Ground Based Bent Leg Dead Lift	3 sets 15/15/15 reps
Seated Leg Curl	3 sets 15/15/15 reps
Back
Roman Chair Back Extensions	3 sets 10/10/10 reps
Squat Rack Bent Over Row	3 sets 15/15/15 reps
Isolateral Front Lat Pulldown	3 sets 12/12/12 reps
Dual Adjustable Pulley - Standing Straight Arm Pulldown	3 sets 10/10/10 reps
Abs
Core Mega Obliques	10
Core Bosu Mini Curls	20