Workout Routine

Free

Total Body Stability Endurance

by lewiskgator

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Phase 1

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Guided Gym Day 1

Kneeling Hip Flexor Stretch

Set
Reps
Rest time
1
10
10 sec
2
10
10 sec

Kneeling Hip Flexor Stretch

2×10

TRX Lat Rotational Stretch

Set
Reps
Rest time
1
8
10 sec
2
8
10 sec

TRX Lat Rotational Stretch

2×8

Overhead Marches

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
15 sec
2
–
–
12
15 sec
3
–
–
12
15 sec

Overhead Marches

3×12

Resistance Band Reverse Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
10 sec
2
–
–
10
10 sec
3
–
–
10
10 sec

Resistance Band Reverse Fly

3×10

Banded Thoracic Pull Through

Set
Reps
Rest time
1
8
10 sec
2
8
10 sec
3
8
10 sec
4
8
10 sec

Banded Thoracic Pull Through

4×8

Cable Face Pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
10 sec
2
–
–
10
10 sec
3
–
–
10
10 sec

Cable Face Pull

3×10

Incline Chest Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
10 sec
2
–
–
10
10 sec
3
–
–
10
10 sec

Incline Chest Press

3×10

Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
10 sec
2
–
–
12
10 sec
3
–
–
12
10 sec

Tricep Extension

3×12

Bicep Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
10 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Bicep Curl

3×10

Bosu Ball TRX Squat

Set
Reps
Rest time
1
12
10 sec
2
12
10 sec
3
12
10 sec
4
12
10 sec

Bosu Ball TRX Squat

4×12

TRX Reverse Lunges to High Knees

Set
Reps
Rest time
1
14
15 sec
2
14
15 sec
3
14
15 sec
4
14
15 sec

TRX Reverse Lunges to High Knees

4×14

halo

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
10 sec
2
–
–
16
10 sec
3
–
–
16
10 sec

halo

3×16

Transverse High Knees

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
10 sec
2
–
–
16
10 sec
3
–
–
16
10 sec
4
–
–
16
10 sec

Transverse High Knees

4×16

Guided Gym Day 2

TRX Snow Angel

Set
Time
Rest time
1
30 sec
10 sec
2
30 sec
10 sec
3
30 sec
10 sec

TRX Snow Angel

3×30 s

TRX Hip Hinge

Set
Reps
Rest time
1
10
10 sec
2
10
10 sec
3
10
10 sec

TRX Hip Hinge

3×10

Frontal Plane High Knee/Hip Rotation Marches

Set
Reps
Rest time
1
10
10 sec
2
10
10 sec
3
10
10 sec
4
10
10 sec

Frontal Plane High Knee/Hip Rotation Marches

4×10

Supinated Band Pull Apart

Set
Reps
Rest time
1
12
10 sec
2
12
10 sec
3
12
10 sec

Supinated Band Pull Apart

3×12

Band External Rotation

Set
Reps
Rest time
1
10
10 sec
2
10
10 sec
3
10
10 sec
4
10
10 sec
5
10
10 sec
6
10
10 sec

Band External Rotation

6×10

TRX Row into Bicep Curl

Set
Reps
Rest time
1
10
10 sec
2
10
10 sec
3
10
10 sec
4
10
10 sec

TRX Row into Bicep Curl

4×10

Resistance Band High Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
10 sec
2
–
–
10
10 sec
3
–
–
10
10 sec

Resistance Band High Row

3×10

Single Leg Chest Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
10 sec
2
–
–
10
10 sec
3
–
–
10
10 sec
4
–
–
10
10 sec

Single Leg Chest Press

4×10

Pec Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
10 sec
2
–
–
10
10 sec
3
–
–
10
10 sec

Pec Fly

3×10

Free Motion Tricep Push Down

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
10 sec
2
–
–
12
10 sec
3
–
–
12
10 sec

Free Motion Tricep Push Down

3×12

Overhead Press Marches

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
10 sec
2
–
–
8
10 sec
3
–
–
8
10 sec
4
–
–
8
10 sec
5
–
–
8
10 sec
6
–
–
8
10 sec

Overhead Press Marches

6×8

Weighted Step Ups

Set
Time
Rest time
1
30 sec
15 sec
2
30 sec
15 sec
3
30 sec
15 sec

Weighted Step Ups

3×30 s

Ball Squat

Set
Reps
Rest time
1
12
10 sec
2
12
10 sec
3
12
10 sec
4
12
10 sec

Ball Squat

4×12

box squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
10 sec

box squat

1×10

Hand Clasped Dead Bugs

Set
Time
Rest time
1
30 sec
10 sec
2
30 sec
10 sec
3
30 sec
10 sec

Hand Clasped Dead Bugs

3×30 s

Pike Plank

Set
Time
Rest time
1
30 sec
10 sec
2
30 sec
10 sec
3
30 sec
10 sec

Pike Plank

3×30 s

Independent Gym

Squat Thrusters

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
10 sec
2
–
–
10
10 sec
3
–
–
10
10 sec
4
–
–
10
10 sec

Squat Thrusters

4×10

Weighted Step Ups

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
10 sec
2
–
–
12
10 sec
3
–
–
12
10 sec
4
–
–
12
10 sec

Weighted Step Ups

4×12

Kettlebell Deadlift to High Pulls

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
10 sec
2
–
–
10
10 sec
3
–
–
10
10 sec
4
–
–
10
10 sec

Kettlebell Deadlift to High Pulls

4×10