Building Muscle/Endurance

Program Design for Novice (Beginner) Focusing on Core and Lower Body.

Primary Goals: Hypertrophy & Endurance



Start with a 10 minute warmup – Do 30 seconds each, and repeat until 10 minutes is up.

  • Jumping Jacks
  • Seal Jacks
  • Side Lunges
  • Alternating High Knee/Hop
  • Fwd and Bwrd Arm Circles
  • Fwd Lunges
  • Reverse Lunge and Twist
  • High Kicks/Frankensteins
  • Plank (Fwd, and sides)
  • Squats
  • Butt Kicks


For each exercise perform     3 sets of 15  (rest 2min. between sets)

Inclined Bench Press

Dead Lift

Side Lateral Raise w/Barbell

Glute-Hamstring Raise

Over head slam w/ medicine ball

Crunch twist with medicine ball

Medicine ball squat throw

Cable Flys


Stretch/Cool Down

Stretch each muscle you worked for at least 20 seconds 3 times.