Endurance Moves

Strength + Self-Prescribed Cardio

Progressive phases
At home and gym-friendly
Get started for free

What is Endurance Moves?

Complement your cardio

Designed for flexibility, this program provides the foundation you need to move better in whatever endurance activities you love. Developed with experts in Physical Therapy and Strength & Conditioning, the schedule integrates strength, mobility, balance, and agility to complement your personalized cardio routine, enhancing strength, preventing injury, and improving performance.

Who’s it for?

Support for your cardio interests

Whether you’re a trained endurance athlete or an enthusiast hoping to improve your cardiovascular health, Endurance Moves helps increase agility, stamina, and performance, while also helping prevent injury. 

Benefits

Why Endurance Moves?

Endurance Moves is beloved by the runners, cyclists, stair climbers, and elliptical enthusiasts of the world. Not only will you make progress in your preferred cardio of choice, but you’ll also cross-train to maximize strength and mobility.

  1. Phased Progression
    There are two distinct phases of Endurance Moves, so you can feel confident building your cardiovascular capacity while fending off injury
  2. Move Anywhere
    Whether you jog on the treadmill, bike outside, or jump rope in your living room, you can complement your existing routine with challenging full-body workouts.
  3. Cross-Training to Maximize Results
    This program features strength and mobility training across every muscle group, giving you a well-rounded routine to follow, while complimenting your cardio exercise of choice.

Program Details

Difficulty

Endurance Moves is for athletes who have a solid foundation in their cardio activity of choice but want to boost their performance by cross-training.

Time Commitment

  • 16 weeks
  • 4x/week
  • 15-45 min per workout

Endurance Moves is a four-month program that runs on a steady cadence of four workouts per week. Workouts vary in length, so you can schedule a sweat session regardless of each day’s schedule.

Schedule

  • 3 Strength Training Dayssome text
    • Lower body
    • Upper body + core
    • Full body
  • 1 Mobility & Recovery Day per week
  • Self-prescribed cardio woven throughout the program based on your specific cardio training 

Endurance Moves includes total body conditioning, mobility training, and self-tailored cardio sessions. Choosing a well-rounded training plan helps you maximize performance and achieve functional results, so you feel strong and capable in your everyday life.

Equipment

  • Dumbbell
  • Bands
  • Elevated step
  • Cardio machine*

* Optional, built-in alternatives included

This program is fit for at home or at the gym, with alternates programmed throughout to accommodate fitness levels, equipment, and/or injury. A cardio machine comes in handy if you favor an indoor cardio workout, but there are plenty of other viable options, including jump rope, cycling, or running outdoors. You can always take advantage of the pre-programmed variations if you don’t have the requisite equipment for a particular exercise.

Program Overview

Difficulty
Intermediate
Program
16 weeks
Workouts
Cadence
64
Avg. length
15-45 min
Schedule
  • Lower body
  • Upper body + core
  • Full body
  • Mobility
  • Self-Prescribed cardio
Equipment
  • Dumbbell
  • Bands
  • Elevated step
  • Cardio machine (Optional)
Get started for free

What is Endurance Moves?

Complement your cardio

Designed for flexibility, this program provides the foundation you need to move better in whatever endurance activities you love. Developed with experts in Physical Therapy and Strength & Conditioning, the schedule integrates strength, mobility, balance, and agility to complement your personalized cardio routine, enhancing strength, preventing injury, and improving performance.

Who’s it for?

Support for your cardio interests

Whether you’re a trained endurance athlete or an enthusiast hoping to improve your cardiovascular health, Endurance Moves helps increase agility, stamina, and performance, while also helping prevent injury. 

Benefits

Why Endurance Moves?

Endurance Moves is beloved by the runners, cyclists, stair climbers, and elliptical enthusiasts of the world. Not only will you make progress in your preferred cardio of choice, but you’ll also cross-train to maximize strength and mobility.

  1. Phased Progression
    There are two distinct phases of Endurance Moves, so you can feel confident building your cardiovascular capacity while fending off injury
  2. Move Anywhere
    Whether you jog on the treadmill, bike outside, or jump rope in your living room, you can complement your existing routine with challenging full-body workouts.
  3. Cross-Training to Maximize Results
    This program features strength and mobility training across every muscle group, giving you a well-rounded routine to follow, while complimenting your cardio exercise of choice.

Program Details

Difficulty
Intermediate

Endurance Moves is for athletes who have a solid foundation in their cardio activity of choice but want to boost their performance by cross-training.

Time Commitment
16 weeks
  • 16 weeks
  • 4x/week
  • 15-45 min per workout

Endurance Moves is a four-month program that runs on a steady cadence of four workouts per week. Workouts vary in length, so you can schedule a sweat session regardless of each day’s schedule.

Schedule
Workout Routine
  • 3 Strength Training Dayssome text
    • Lower body
    • Upper body + core
    • Full body
  • 1 Mobility & Recovery Day per week
  • Self-prescribed cardio woven throughout the program based on your specific cardio training 

Endurance Moves includes total body conditioning, mobility training, and self-tailored cardio sessions. Choosing a well-rounded training plan helps you maximize performance and achieve functional results, so you feel strong and capable in your everyday life.

Equipment
What you’ll need
  • Dumbbell
  • Bands
  • Elevated step
  • Cardio machine*

* Optional, built-in alternatives included

This program is fit for at home or at the gym, with alternates programmed throughout to accommodate fitness levels, equipment, and/or injury. A cardio machine comes in handy if you favor an indoor cardio workout, but there are plenty of other viable options, including jump rope, cycling, or running outdoors. You can always take advantage of the pre-programmed variations if you don’t have the requisite equipment for a particular exercise.

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