Before beginning, read the important information within 'types of exercise & top tips'.  Endurance is one of the three categories of exercises.  Design your own workout routine by picking activities from each of the three categories, for example:

Beginner	Intermediate	Advanced
Warm up. Pick 1 endurance, 1 strength, 1 core and repeat these exercises one after another 1–3 times. *Cool down.	Warm up. Pick 1 endurance, 2 strength, 2 core and repeat these exercises one after another 2–4 times. *Cool down.	Warm up. Pick as many exercises from the workout category as you like and repeat the circuit as many times as you like. *Cool down.

*  Choose a number of repetitions (reps), or length of time, that allows you to keep a steady pace and good form for the entire time that you are doing the exercise.

Remember:

• always do a warm up before your main work out to get your body ready for exercise.
• always do a cool down after your main work out to bring your body back to a resting state and promote recovery.
• the flexibility exercise are performed after you have completed your main work out as part of the cool down, to minimise the risk of injury.

Endurance workout activities

E1 : Burpee

E2 : Mountain Climber

E1 : Burpee

10-20 reps (or time yourself for 20-60 seconds), 3 sets.
Modify as needed.

Benefits

• Uses all your major muscle groups including arms, shoulders, quads and core.
• Improves cardiovascular fitness and agility.
• Can be good for all fitness levels.

How to do a burpee

• Stand with your feet shoulder-width apart and your arms by your sides.
• Lower into a squat position and place your hands on the floor.
• Kick or step your legs back into a plan position.
• Jump or step your legs forwrad to return to a squat position.
• Return to the standing position.

Tips for good form

• Keep your hips down
• Remember to breathe
• Slowly increase repetitions (reps) or length.

Don't

1. Rush.
2. Arch or sag your back.

E2 : Mountain Climber

5-15 reps (or time yourself for 30-60 seconds), 3 sets.
Modify as needed.

Benefits

• Uses all your major muscle groups including arms, shoulders, quads and core.
• Improves cardiovascular fitness and agility.
• Can be good for all fitness levels.

How to do mountain climbers

• Get into a plank position - your hands should be about shoulder-width apart, back flat, abs tightened and head in a straight line with your body.
• Pull your right knee into your chest as far as you can.
• Switch legs, pulling one knee out and bringing the other knee in.
• Start slowly with controlled movements.  As you get stronger and more stable, pick up your speed to a running movement.
• Alternate breathing in and breathing out with each leg change.

Tips for good form

• Keep your hips down, your weight balanced and shoulders over wrists.
• Keep your head in line with your neck and spine by looking 2-4 inches in front of your hadns and remember to breathe!
• Slowly increase repetitions (reps) or length.

Don't

1. Arch or sag your back.
2. Look at your feet.