When gyms are inaccessible,floor workoutsbecome pivotal for achieving your fitness goals, mainly when aiming toenhance endurance.
I put together five floor workouts to improve your muscular endurance and fitness significantly, so listen up.
Keep reading to learn all about the best floor workouts to improve your muscular endurance and fitness.
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The side plank with leg lift is an engaging exercise to intensify your core and hip strength.
Its dual role as a strength-building exercise enhances muscular endurance and fitness levels.
Lift your top leg straight up, engaging your hip muscles, and hold briefly before lowering it.
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Switch sides and repeat.
Complete three sets of 15 to 20 reps per side with 60 seconds of rest between sets.
Switch sides and repeat.
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Perform three sets of 20 to 45-second holds with 60 seconds of rest between sets.
Switch sides and repeat.
Complete three sets of 10 to 15 reps per side with 60 seconds of rest between sets.
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The recruitment of numerous muscle groups to execute each rep enhances your muscular endurance and fitness.
Bodyweight Renegade Rows
Start in a plank position with your hands under your shoulders.
Alternate sides, maintaining stability and squeezing your core.
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Perform three sets of 15 to 20 reps per side with 60 seconds of rest between sets.
Dumbbell Renegade Rows
Start in a high plank with a dumbbell in each hand beneath your shoulders.
Lower with control and switch sides.
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Complete three sets of 12 to 20 reps per side with 90 seconds of rest between sets.
Single-Arm Renegade Rows
Renegade rows are an excellent variation if you only have one dumbbell.
Start in a high plank with a dumbbell in your hand beneath your shoulder.
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Complete all reps on one side, then switch and repeat.
Perform three sets of 12 to 20 reps per side with 90 seconds of rest between sets.
These movements enhance muscular endurance and overall fitness and increase strength and stability for the core and hip joints.
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Glute Bridges
Begin face up with your knees bent, feet flat, and shoulder-width apart.
Ensure your shins are vertical and your ankles and knees are stacked.
Slightly tilt your pelvis toward your chin to brace your abs.
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Push your heel through the floor, and drive the hips up, squeezing the glutes at the top.
Perform three sets of 18 to 20 reps with 90 seconds of rest between sets.
Extended Glute Bridges
Begin face up with your knees bent, feet flat, and shoulder-width apart.
Your shins should be vertical and your ankles and knees stacked.
Tilt your pelvis toward your chin a bit to brace your abs.
Next, step your feet further away from your hips, extending your legs until they’re almost straight.
Push your heel through the floor, and drive the hips up, squeezing the glutes at the top.
Complete three sets of 15 to 18 reps with 90 seconds of rest between sets.
Single-Leg Glute Bridges
Begin face up with your knees bent, feet flat, and shoulder-width apart.
Ensure your shins are vertical and your ankles and knees are stacked.
Push your heel through the floor, and drive the hips up, squeezing the glutes at the top.
Complete all reps on one side, then switch and repeat.
Perform three sets of 12 to 15 reps per side with 90 seconds of rest between sets.
This versatile exercise is easily adjustable and adaptable to various training goals and environments.
Squeeze your core, lower your body, pause, and push back up.
Repeat for desired sets and reps, prioritizing form.
Complete three sets of 12 to 20 reps with 90 seconds of rest between sets.
Squeeze your core, and lower your body to the ground.
Perform three sets of 8 to 15 reps with 60 seconds of rest between sets.
Squeeze your core, lower your body, pause, and push back up.
Repeat for desired sets and reps, prioritizing form.
Complete for three sets of 12 to 20 reps with 90 seconds of rest between sets.
Their isometric contractions demand muscles to hold a fixed position, increasing endurance.
Forearm Planks
Position your forearm beneath your shoulders, and extend your legs behind you.
Elevate your body off the ground, forming a straight line.
Engage your abs, glutes, lower back, legs, and shoulders for a full-body contraction.
Hold this position for the recommended duration.
Perform three sets of 30 to 60-second holds with 60 seconds of rest between sets.6254a4d1642c605c54bf1cab17d50f1e
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Planks with Leg Lifts
Position your forearm beneath your shoulders, and extend your legs behind you.
Elevate your body off the ground, forming a straight line.
Engage your abs, glutes, lower back, legs, and shoulders for a full-body contraction.
Next, alternate lifting your legs by squeezing your glutes and raising your foot slightly off the floor.
Hold for a quick moment, and return.
Complete for the recommended time or reps. Planks with Reach
Position your forearm beneath your shoulders, and extend your legs behind you.
Elevate your body off the ground, forming a straight line.
Engage your abs, glutes, lower back, legs, and shoulders for a full-body contraction.
Next, alternately reach your arms in front of you as you squeeze your shoulder.
Hold for a quick moment, and return.
Complete for the recommended time or reps.
