Strendurance Workout B – Weeks 3 & 4

Posted by Steve ()

March 3, 2008

No need to run tonight, so I decided to start Week 3 of the challenging Strendurance 12 week strength/endurance program.

If you remember, I struggled a little on Week 1 of the program, but by the end of Week 2 felt more comfortable and definitely a little stronger. Week 3 would be a complete surprise to me, and as I pressed “play” on the DVD player, I really had no idea what to expect.

Here’s how the 25 minute workout is structured:

Dynamic warm up

Flicks – 30 seconds
Squats – 30 seconds
High knees – 30 seconds
Squat thrusts – 30 seconds

No rest between each exercise, but 60 seconds of recovery after the squat thrusts.

Part 1

Squats – 20 seconds
Push ups – 20 seconds
Crunches – 20 seconds
Hyperextension – 20 seconds
Mountain climbers – 30 seconds

3 sets with no rest between each exercise or each set. 60 seconds recovery after the 3rd set.

Part 2

Dumbbell press- 20 seconds
Dumbbell rows – 20 seconds
Triceps extension – 20 seconds
Dumbbell curls – 20 seconds
Jumping Jacks – 30 seconds

3 sets with no rest between each exercise or each set. 60 seconds recovery after the 3rd set.

Dynamic cool down

8 x squat thrusts
8 x push ups
8 x squats
8 x jumping jacks

End of workout.

Despite being a more advanced workout than Phase A, I actually found Phase B to be less of a challenge. Maybe I’m better suited to the range of exercises or maybe I’m getting slightly stronger. I don’t want to get ahead of myself though – there’s still a long way to go until the end of the 12 week program, and I have to perform this workout another 4 or 5 times over the next 2 weeks.

Nice to be making steady progress though, and this in turn helps keep me motivated. Don’t forget:

STRENGTH + ENDURANCE = STRENDURANCE!